An introductory fitness program to help you understand the fundamentals of bodybuilding and general exercise science. Check out The OOFA Method™ for the full course.

BEGINNER BASICS Chapter 1: THE END Just a Taste

BEGINNER BASICS Chapter 4: BODY MECHANICS Step 2: Entering the Gym It’s Time to Get Serious… Assuming you can now perform 3 Pull-Ups, 5 Chin-Ups, 15 Push-Ups, 30 Squats, and 25 Sit-Ups consecutively, it’s gym time. It may feel intimidating, but you need to understand that everyone in a gym is there for the same reason–to improve themselves. Everyone has been a beginner, so do not feel out of place. You would be surprised how friendly people in the gym are. Enter the gym with a plan. You should not go to the gym and wander around cluelessly. Having a routine and specific goals is invaluable to making any real progress. In the next step, you will find our Beginner Weight Training Routine. The Beginner Weight Training Routine follows a 4-day-a-week upper-lower split, with different focuses for each day. However, before you begin in the gym, we need to cover some essential safety guidelines. Safety It's important not to overexert yourself during any given workout or exercise. Consistency is the most crucial factor in achieving your desired physique, so it's better to have four moderately intense workouts per week than one exceptionally intense one. As a beginner, you should avoid training to failure or pushing yourself to the extreme. Always ensure that you can safely re-rack the weight and maintain proper form. Choose a weight for each exercise that you feel comfortable with, especially when starting out. You should be able to perform a minimum of 10 repetitions with the weight and safely re-rack it on your own. To Ensure Correct Form: Film yourself during sets to understand which adjustments should be made. Ask fellow experienced gym-goers for advice or assistance. If their advice contradicts the information provided on this course, nod your head and act like you’re listening. If you experience joint or muscular/tendon pain beyond regular soreness or ‘the pump’, use caution in the gym. Avoid pushing through such pain, as it may lead to injuries that can significantly hinder your progress. Warm-Up Prior to beginning your weight training, warm-up adequately with 5 minutes of light cardio to increase blood flow. This is the best way to prevent injury that is neglected the most. Before you start any exercise, perform specific range-of-motion movements for the muscle group you're about to work. You should also include four warm-up sets for every exercise: 1. 20+ reps with no weight 2. 15-20 reps with 25% of your first-set weight 3. 10-15 reps with 50% of your first-set weight 4. 5-10 reps with 75% of your first-set weight. Each and every warm-up rep should be performed with exaggerated good form. Once these warm-up sets are completed, begin your first set Progressive Overload Progressive overload is a key principle for stimulating muscle growth. As your body adapts to the stress from previous workouts, you'll need to increase the intensity of the exercises by either doing more reps with the same weight or increasing the weight. This renews the threat to your body, thereby stimulating further growth. Keep in mind that progressive overload takes time, often months or even years, so don't expect dramatic size and strength increases in a short period. Tracking Tracking your workouts is crucial to ensure consistent progress. Luckily for you, we have provided a Google Spreadsheet with your Beginner Basics Weight Training Routine. This will be an effective way for you to monitor your weightlifting progress on a week-to-week basis. By recording details such as exercise type, duration, sets, reps, and weights lifted, you can easily compare your performance across different sessions. This data helps you identify trends, measure improvements, and set realistic goals for the future. On top of this, when you have a written record of your exercise regimen, you are more likely to stay committed and motivated. It serves as a reminder of your fitness journey and encourages you to stay consistent with your workouts. If you can perform more than 15 reps with a certain weight on a particular exercise, increase the weight by no more than 5-10% in your next workout. Rapidly increasing the weight puts you at risk of injury, which could set you back weeks or months. Tips For Weight Training: Be sure to train with light enough weights that allow you to get a minimum of 10 reps with good form. Focus on the quality of each rep by maximally stretching and contracting the muscle, ensuring a full range of motion. If you feel like the workouts are too easy, and you want to challenge yourself more, try training closer to failure on each set. Failure is when you train with maximum intensity of effort and can no longer perform another rep. We do not recommend you train to failure right off the bat. It is a skill you need to learn and master. Training with more intensity of effort is preferable to adding new exercises or more sets to the routine. When you can perform more than 15 repetitions of an exercise, incrementally increase the weight of the next set. If you are unable to complete 10 reps, lower the weight so you stay within the specified rep range. Next, we’ll go over your new Beginner Weight Training Routine where you will be able to apply your freshly gained knowledge.

BEGINNER BASICS Chapter 1 - GET ACCLIMATED Step 4 - Nutritional Basics Many beginners ignore the fact that the results from weightlifting without proper nutrition will be severely diminished. This is why bodybuilding typically consists of two phases: bulking and cutting. The bulking phase involves consuming more calories and lifting heavy weights to build muscle. The cutting phase focuses on consuming fewer calories and losing fat while maintaining muscle mass. The first decision you need to make is whether you need to be bulking (gaining weight) or cutting (losing weight). During competitions, the bodybuilders of the Golden Era had body fat percentages of approximately 6-7%, but this is unsustainable and not a healthy long-term state to live in. We recommend you stay within the 10-15% body fat range. If you are closer to 10% body fat, you want to bulk. If you are closer to 15% body fat, you want to cut. You will perpetually live your life bouncing between these two states, allowing you to build muscle year-round. Do not allow yourself to go over 15% body fat while on a bulk or 10% body fat while on a cut. Over time, you will slowly gain muscle mass while staying within the 10-15% body fat range. Once you’ve figured out if you need to bulk or cut, you must calculate your estimated caloric maintenance number. This may sound complex to beginners, but it is incredibly easy and essential. Simply visit Mayo Clinic’s free online Calorie Calculator: www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304 To test if this is accurate we recommend you eat at your caloric maintenance number for a two-week period. Weighing yourself first thing every Sunday morning. If your weight stays the same or only changes by 0.3 lbs that is close enough to your caloric maintenance. If your weight changes more than 0.3lbs you will need to follow these steps to find out what your real caloric maintenance number is: 1. Weigh yourself on Sunday morning. 2. Eat at that caloric number for a week. 3. Weigh yourself again on the following Sunday morning. 4. If you gained weight, decrease the calories by 100. 5. If you lost weight, increase the calories by 100. 6. Repeat this process until you maintain the same weight for a week. 7. This weight-maintenance level is your true caloric maintenance number. Try Our Caloric Maintenance Calculator For bulking, consume an additional 100-200 calories on top of your daily caloric maintenance number. Try not to gain more than 0.5 lbs a week. If your weight gain begins to slow, try increasing your caloric intake by another 100 for the next week. For cutting, consume 100-200 calories less than your daily caloric maintenance number. Try not to lose more than 0.5 lbs a week. If your weight loss begins to slow, try decreasing your caloric intake by another 100 for the next week. With these basics out of the way, we can now move on to the routine itself.

BEGINNER BASICS Chapter 1 - GET ACCLIMATED “Dream more than others think practical. Expect more than others think possible.” - Frank Zane

BEGINNER BASICS Chapter 4 - EXERCISING FOR BEGINNERS Proceed to Step 1 (Beginner Calisthenics Routine)

BEGINNER BASICS Chapter 4: EXERCISING FOR BEGINNERS Step 1: Beginner Calisthenics Routine (Skip to Step 3 if you are able to perform 3 Pull-Ups, 5 Chin-Ups, 15 Push-Ups, 30 Squats, and 25 Sit-Ups) Now, let's move on to the calisthenics routine. The routine consists of Push-Ups, Decline Push-Ups, Pull-Ups, Chin-Ups, Squats, and Crunches/Sit-Ups. Mastering this routine involves being able to complete approximately 3 Pull-Ups, 5 Chin-Ups, 15 Push-Ups, 30 Squats, and 25 Sit-Ups. Once you achieve this level of proficiency, you can progress to our Beginner Weight Training Routine. Do not rush this step, as it is vital for ensuring that your body is ready for the rigorous training you will encounter in the gym. Our recommended routine to start off would be to train your entire body 4 times a week. Track Your CALISTHENICS Workouts Download our Beginner Calisthenics Workout Tracker spreadsheet Key: AMRAP = As Many Reps as Possible Day 1: Push-Ups: 3 Sets x AMRAP (As Many Reps as Possible): What it works: Pectorals, Front Delts, Triceps How to perform: Assume a high plank position with your hands slightly wider than shoulder-width apart and your feet together. Lower your body towards the ground by bending your elbows, keeping your body straight and your core engaged. Make sure your elbows never flair out throughout the entire movement, keeping your upper arms at a 45 degree angle to your torso. Push back up to the starting position by extending your arms, focusing on using your chest and triceps to complete the movement Beginner tip: If you have a hard time performing a single Push-Up, you can start with your knees down. If that is still too difficult, you can start from the top position and lower yourself down to the ground slowly, only performing the negative portion of the movement until you build up the strength to perform the positive. Pull-Ups: 3 Sets X AMRAP: What it works: Lats, Traps, Biceps How to perform: Hang from a Pull-Up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your back muscles by retracting your shoulder blades and initiating the pull, bringing your chest towards the bar until your chin clears the top. Lower yourself back down with control, fully extending your arms before beginning the next repetition. Beginner Tip: If you don't have a Pull-Up bar at home, there are various options available to you. Consider checking your local playground for a suitable bar. Alternatively, you can conveniently purchase a door Pull-Up bar from our online store. Doorway Pull-Up Bar Use a wide grip to target the lats, increasing your V-Taper. Most people starting off probably cannot perform a Pull-Up. If this is the case, you should start off with scapular retractions, where you grab the Pull-Up bar at shoulder-width, and then, without bending your elbows, retract your shoulder blades, and bring your shoulders down, away from your ears. This will strengthen your shoulder joints and back musculature. Once you can perform 10 scapular retractions in a row, then move onto the Negative Pull-Up. A Negative Pull-Up is performed by either jumping up or using a stool to get to the top position of a Pull-Up, where your chin is above the bar. You then lower yourself down slowly to the bottom. That is one rep. You should perform around 5-10 of these in place of the Pull-Ups until you are able to complete a full range of motion Pull-Up, where you start from the bottom, at a dead hang, then bring your chin above the bar, letting yourself down slowly. Once you can perform a Pull-Up, start your set with as many Pull-Ups as you can perform, then add 5-10 negatives on top of that. Squats: 3 Sets X AMRAP: What it works: Quads and Glutes How to perform: Stand with your feet shoulder-width apart, toes slightly turned out. Keeping a neutral spine, your chest up, and your core engaged, start by simultaneously bending your knees and hips, lowering your butt. Descend until your thighs are parallel to the ground, then push through your heels to return to the starting position. Squeeze your glutes at the top. Beginner tip: Keep your nose moving vertically, like you’re jumping in water, not diving. Never tilt or lean forward, as this shifts the focus off of your quads and onto your lower back. If you struggle to do this, try elevating your heels slightly. An easy way to do this is to put a weight under each heel. We recommend either going barefoot or with flat-soled shoes. Crunches: 3 Sets X AMRAP: What it works: Abs How to perform: Lie on your back with your knees bent and feet flat on the ground. Place your hands on the opposite shoulder with your elbows pointing forward. Engage your core muscles and lift your torso off the ground focusing on using your abdominal muscles to initiate the movement. Touch your elbows to your knees then lower back down with control, avoiding any jerking or pulling with your neck. Let yourself down as slowly as possible. Beginner tip: Wedging your feet under something can help significantly in maintaining proper form. Day 2: REST No weight training (light cardio optional) Day 3: Decline Push-Ups: 3 Sets X AMRAP: What it works: Upper Pectorals, Front Delts, Triceps How to perform: Assume a Push-Up position with your feet elevated on a stable surface, such as a bench or step, and your hands positioned slightly wider than shoulder-width apart on the floor. Maintain a straight line from your head to your heels, engage your core, and lower your body by bending your arms until your chest is just above the ground. Make sure your elbows never flair out throughout the entire movement, keeping your upper arms at a 45-degree angle to your torso. Push through your hands to extend your arms and return to the starting position, focusing on contracting your chest muscles throughout the movement. Beginner tip: Same as the Beginner Tip for Push-Ups. Chin-Ups: 3 Sets X AMRAP: What it works: Lats, Biceps How to perform: Start by gripping a pull-up bar with your palms facing towards you and hands at shoulder-width. Initiate the movement by engaging your back muscles and pulling your body upward until your chin clears the bar. Lower your body back down in a controlled manner, fully extending your arms before starting the next repetition. Beginner tip: Same as the Beginner Tip for Pull-Ups. Squats: 3 Sets X AMRAP: What it works: Quads and Glutes How to perform: Stand with your feet shoulder-width apart, toes slightly turned out. Keeping a neutral spine, your chest up, and your core engaged, start by simultaneously bending your knees and hips, lowering your butt. Descend until your thighs are parallel to the ground, then push through your heels to return to the starting position. Squeeze your glutes at the top. Beginner tip: Keep your nose moving vertically, like you’re jumping in water, not diving. Never tilt or lean forward, as this shifts the focus off of your quads and onto your lower back. If you struggle to do this, try elevating your heels slightly. An easy way to do this is to put a weight under each heel. We recommend either going barefoot or with flat-soled shoes. Crunches: 3 Sets X AMRAP: What it works: Abs How to perform: Lie on your back with your knees bent and feet flat on the ground. Place your hands on the opposite shoulder with your elbows pointing forward. Engage your core muscles and lift your torso off the ground focusing on using your abdominal muscles to initiate the movement. Touch your elbows to your knees then lower back down with control, avoiding any jerking or pulling with your neck. Let yourself down as slowly as possible. Beginner tip: Wedging your feet under something can help significantly in maintaining proper form. Day 4: REST Day 5: Incline Push-Ups: 3 Sets X AMRAP: What it works: Upper Pectorals, Front Delts, and Triceps How to perform: Assume a Push-Up position with your hands positioned slightly wider than shoulder-width apart on an elevated stable surface, such as a bench or step, and your feet on the ground. Maintain a straight line from your head to your heels, engage your core, and lower your body by bending your arms until your chest is just above the elevated surface. Make sure your elbows never flair out throughout the entire movement, keeping your upper arms at a 45-degree angle to your torso. Push through your hands to extend your arms and return to the starting position, focusing on contracting your chest muscles throughout the movement. Beginner tip: Same as the Beginner Tip for Push-Ups. Neutral Grip Pull-Ups: 3 Sets X AMRAP: What it works: Lats, Biceps How to perform: Start by gripping a pull-up bar with a neutral grip at or around shoulder width. Initiate the movement by engaging your back muscles and pulling your body upward until your chin clears the bar. Lower your body back down in a controlled manner, fully extending your arms before starting the next repetition. Beginner tip: Same as the Beginner Tip for Pull-Ups. Squats: 3 Sets X AMRAP: What it works: Quads and Glutes How to perform: Stand with your feet shoulder-width apart, toes slightly turned out. Keeping a neutral spine, your chest up, and your core engaged, start by simultaneously bending your knees and hips, lowering your butt. Descend until your thighs are parallel to the ground, then push through your heels to return to the starting position. Squeeze your glutes at the top. Beginner tip: Keep your nose moving vertically, like you’re jumping in water, not diving. Never tilt or lean forward, as this shifts the focus off of your quads and onto your lower back. If you struggle to do this, try elevating your heels slightly. An easy way to do this is to put a weight under each heel. We recommend either going barefoot or with flat-soled shoes. Crunches: 3 Sets X AMRAP: What it works: Abs How to perform: Lie on your back with your knees bent and feet flat on the ground. Place your hands on the opposite shoulder with your elbows pointing forward. Engage your core muscles and lift your torso off the ground focusing on using your abdominal muscles to initiate the movement. Touch your elbows to your knees then lower back down with control, avoiding any jerking or pulling with your neck. Let yourself down as slowly as possible. Beginner tip: Wedging your feet under something can help significantly in maintaining proper form. Day 6: REST No weight training (light cardio optional) Day 7: REST No weight training (light cardio optional) REPEAT This routine should be performed until you are able to perform 3 Pull-Ups, 5 Chin-Ups, 15 Push-Ups, 30 Squats, and 25 Sit-Ups. Once you’re fit enough to complete these exercises proficiently, you’re ready to get your ass into the gym.

BEGINNER BASICS Chapter 3: BODY MECHANICS Step 1: The Chest These muscles contribute to various movements of the arms and shoulder joints, while also providing stability to the upper body. Here is a brief description of the major muscles in the chest, their functions, and how to effectively target them through weight training: 1. Pectoralis Major (Pecs/Overall Chest) Function: Rotates the shoulder joint, moving the arm across the chest. A. Clavicular Head (Upper Pecs) Example Exercises: Incline Bench Press, Incline Dumbbell Flyes, Incline Cable Flyes, Decline Push-Ups B. Sternal Head (Middle Pecs) Example Exercises: Bench Press, Dumbbell Flyes, Cable Flyes, Push Ups C. Abdominal Head (Lower Pecs) Example Exercises: Decline Bench Press, Decline Dumbbell Flyes, Decline Cable Flyes, Dips, Incline Push-Ups 2. Pectoralis Minor (Underneath Chest) Function: Pulls arms downward and toward the chest. Example Exercise: Any Pectoralis Major exercise.

BEGINNER BASICS Chapter 3: BODY MECHANICS Step 2: The Back The back is a complex group of muscles that work together to support the spine, help with the movements of the torso, and facilitate arm movements. Here is a list of the major muscles in the back, their functions, and how to target each of them through weight training: "The only way to isolate specific back muscles–whether it is upper or lower back…is through the power of the mind-muscle connection." - Lee Haney 1. Trapezius (Traps) Function: The upper region helps elevate the shoulder blades, the middle region retracts the shoulder blades, and the lower region depresses the shoulder blades. Extends the neck. A. Superior (Upper) Traps Example Exercises: Dumbbell Shrugs, Barbell Shrugs B. Transverse (Middle) Traps Example Exercises: Face Pulls, Seated Rows, Barbell Rows, T-Bar Rows C. Inferior (Lower) Traps Example Exercises: Wide Grip Pull-Ups, Wide Grip Lat Pulldown 2. Latissimus Dorsi (Lats) Function: Rotates the shoulders in all directions. Helps bring the arms closer to the body and pull them behind you. A. Upper Lats Example Exercises: Pull-Ups, Chin-Ups, Cable Pullovers, Dumbbell Pullovers, Seated Rows, Barbell Rows, Dumbbell Rows, T-Bar Rows, Pull-Ups, Chin-Ups B. Lower Lats Example Exercises: Incline Cable Rows, Cable Pullovers, Dumbbell Pullovers, Seated Rows, Barbell Rows, Dumbbell Rows, T-Bar Rows, Pull-Ups, Chin-Ups 3. Rhomboids (Major and Minor) [subsurface] Function: Retracts, elevates, and rotates the scapula (shoulder blades). Exercise: Seated Rows, Dumbbell Rows, Face Pulls, Pull-Ups 4. Teres Major and Minor (The Bulbs) Function: Assists at moving the arm at the shoulder joint. Example Exercises: Pull-Ups, Chin-Ups, Dumbbell Rows, Seated Rows, T-Bar Rows, Pull-Ups, Chin-Ups 5. Infraspinatus (Upper Back Assistant) [subsurface] Function: Assists the lateral rotation of the arm and stabilization of the shoulder joint. Example Exercises: Face Pulls, Reverse Cable Flyes, Pull-Ups, Chin-Ups 6. Serratus Posterior Superior & Inferior (Lower Back/Core Assistant) [subsurface] Function: Assists in elevating and depressing the ribs. These muscles are not typically targeted directly but are involved in many compound movements. Example Exercises: Dumbbell Side Bends, Deadlifts, Romanian Deadlifts, Hyperextensions

BEGINNER BASICS Chapter 3: BODY MECHANICS Step 4: The Arms The arm muscles are divided into two main groups: muscles of the upper arm and muscles of the forearm. Here is a detailed analysis of these muscles and how to exercise them through weight training: 1. Biceps (Front Upper Arms) Function: Flexes the elbow and supinates the forearm, which means turning the palm upward or forward. The long head is activated when your elbows are in front of your torso. The short head is activated when your elbows are behind your torso. A. Bicep Long Head (Upper Bicep) Example Exercises: Dumbbell Curls, Barbell Curls, Hammer Curls, Cable Curls, Concentration Curls, Chin-Ups B. Bicep Short Head (Lower Bicep) Example Exercises: Incline Dumbbell Curls, Incline Hammer Curls, Incline Cable Curls 2. Triceps (Rear Upper Arms) Function: Extends the elbow and straightens the arm. The long head is activated when your elbows are above your head. The short head is activated when your elbows are below your head. The medial head is located under the long head and assists the other two heads. A. Tricep Long Head (Rear Tricep) Example Exercises: Overhead Tricep Extensions, French Press, Single-Arm Overhead Extensions, Close Hand Push-Ups B. Tricep Medial Head (Middle Tricep) Example Exercises: Close-Grip Bench Press, Diamond Push-Ups C. Tricep Short Head (Front Tricep) Example Exercises: Tricep Pushdowns, Skullcrushers, Dumbbell Kickbacks, Close-Grip Bench Press, Close Hand Push-Ups 3. Brachialis (Middle of the Upper Arm) Function: Flexes the elbow joint to move your forearm. Example Exercises: Hammer Curls 4. Brachioradialis (Front Forearm) Function: Flexes the elbow, especially when the forearm is in a neutral position. Example Exercises: Forearm Squeezes, Reverse-Grip Dumbbell Curls, Reverse-Grip Barbell Curls, Hammer Curls, Dumbbell Wrist Extensions, Pull-Up Bar Static Hang 5. Pronator Teres (Rear Forearm) Function: Pronates the forearm (turning it so that the palm faces down) and assists in flexing the elbow. Example Exercises: Forearm Squeezes, Dumbbell Wrist Curls, Barbell Wrist Curls, Pull-Up Bar Static Hang 6. Flexor Carpi Radialis and Ulnaris, Palmaris Longus, Flexor Digitorum Superficialis (General Forearm Assistants) Function: Contracts the wrist and fingers. Example Exercises: Forearm Squeezes 7. Extensor Carpi Radialis and Ulnaris, Extensor Digitorum (General Forearm Assistants) Function: Extends the wrist and fingers. Example Exercises: Forearm Squeezes