starting weight: 175 starting date: mm/dd/yyyy WEEK 1: DAY 1 monday TODAY'S APPP DRILL SETS REPS FINISHED? Back-to-wall Pelvic Tilt Breathing 1 5 breaths EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? CIRCUIT A ▶Push-up 2 12, 12F Chair supported tote bag row 2 15, 15F CIRCUIT B Romanian tote bag deadlift 1 12 Single-arm shoulder tote bag raise 1 12/side CIRCUIT C ▶Push-up plank 1 5 breaths Air squats 1 12 OPTIONAL CIRCUIT OF REVELRIES ▶Couch edge tricep dip 1 AMRAP ▶McGill curl-up 1 15 I am the wisest man alive, for I know one thing, and that is that I know nothing. Socrates DAY 2 tuesday TODAY'S APPP DRILL SETS REPS FINISHED? Bird Dog 1 5/side EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? CIRCUIT A Bent-over Tote Bag Single Arm Row 2 12, 12F Push-Up to Downward Dog 2 15, 15F CIRCUIT B Romanian tote bag deadlift 1 12 Single-Arm Shoulder Tote Bag Raise 1 12/side CIRCUIT C Push-Up Plank 1 5 breaths Split Squat 1 8/side OPTIONAL CIRCUIT OF REVELRIES ▶Tote bag drag curl 1 AMRAP ▶McGill curl-up 1 15 Lack of activity destroys the good condition of every human being. Plato DAY 3 wednesday TODAY'S APPP DRILL SETS REPS FINISHED? 90/90 Hip Lift 1 3 breaths EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? CIRCUIT A Single Arm Shoulder Tote Bag Press 2 15, 15F Chair Stabilized Tote Bag Row 2 8, 8F CIRCUIT B Romanian tote bag deadlift 1 12 Single-Arm Shoulder Tote Bag Raise 1 12/side CIRCUIT C Push-Up Plank 1 5 breaths Air Squats 1 8 OPTIONAL CIRCUIT OF REVELRIES ▶Couch edge tricep dip 1 AMRAP ▶McGill curl-up 1 15 To live well is to work well, to show a good activity. Thomas Aquinas DAY 4 thursday TODAY'S APPP DRILL SETS REPS FINISHED? Cat Camel 1 5 EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? CIRCUIT A Bent-over Tote Bag Single Arm Row 2 12, 12F Feet Elevated Push-Up 2 15, 15F CIRCUIT B Romanian tote bag deadlift 1 12 Single-Arm Shoulder Tote Bag Raise 1 12/side CIRCUIT C Push-Up Plank 1 5 breaths Split Squat 1 8/side OPTIONAL CIRCUIT OF REVELRIES ▶Tote bag drag curl 1 AMRAP ▶McGill curl-up 1 15 Work, not leisure, is the indispensable condition of happiness for every human being. Leo Tolstoy DAY 5 friday TODAY'S APPP DRILL SETS REPS FINISHED? Side Plank 1 5s/side EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? CIRCUIT A Bent-over Tote Bag Single Arm Row 2 12, 12F Push-Up to Downward Dog 2 15, 15F CIRCUIT B Romanian tote bag deadlift 1 12 Single-Arm Shoulder Tote Bag Raise 1 12/side CIRCUIT C Push-Up Plank 1 5 breaths Air Squats 1 8 OPTIONAL CIRCUIT OF REVELRIES ▶Couch edge tricep dip 1 AMRAP ▶McGill curl-up 1 15 I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. Aristotle DAY 6 & 7 saturday & sunday Rest. If you need to do something, go for a walk, swim, or make some art.
Transcript
starting weight: 175 starting date: mm/dd/yyyy
WEEK 1: DAY 1
monday
TODAY'S APPP DRILL SETS REPS FINISHED?
Back-to-wall Pelvic Tilt Breathing 1 5 breaths
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED?
CIRCUIT A▶ Push-up 2 12, 12F
Chair supported tote bag row 2 15, 15F
CIRCUIT BRomanian tote bag deadlift 1 12
Single-arm shoulder tote bag raise 1 12/side
CIRCUIT C▶ Push-up plank 1 5 breaths
Air squats 1 12
OPTIONAL CIRCUIT OF REVELRIES
▶ Couch edge tricep dip 1 AMRAP
▶ McGill curl-up 1 15
I am the wisest man alive, for I know one thing, and that is that I know nothing. Socrates
DAY 2
tuesday
TODAY'S APPP DRILL SETS REPS FINISHED?
Bird Dog 1 5/side
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED?
CIRCUIT ABent-over Tote Bag Single Arm Row 2 12, 12F
Push-Up to Downward Dog 2 15, 15F
CIRCUIT BRomanian tote bag deadlift 1 12
Single-Arm Shoulder Tote Bag Raise 1 12/side
CIRCUIT CPush-Up Plank 1 5 breaths
Split Squat 1 8/side
OPTIONAL CIRCUIT OF REVELRIES
▶ Tote bag drag curl 1 AMRAP
▶ McGill curl-up 1 15
Lack of activity destroys the good condition of every human being. Plato
DAY 3
wednesday
TODAY'S APPP DRILL SETS REPS FINISHED?
90/90 Hip Lift 1 3 breaths
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED?
CIRCUIT ASingle Arm Shoulder Tote Bag Press 2 15, 15F
Chair Stabilized Tote Bag Row 2 8, 8F
CIRCUIT BRomanian tote bag deadlift 1 12
Single-Arm Shoulder Tote Bag Raise 1 12/side
CIRCUIT CPush-Up Plank 1 5 breaths
Air Squats 1 8
OPTIONAL CIRCUIT OF REVELRIES
▶ Couch edge tricep dip 1 AMRAP
▶ McGill curl-up 1 15
To live well is to work well, to show a good activity. Thomas Aquinas
DAY 4
thursday
TODAY'S APPP DRILL SETS REPS FINISHED?
Cat Camel 1 5
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED?
CIRCUIT ABent-over Tote Bag Single Arm Row 2 12, 12F
Feet Elevated Push-Up 2 15, 15F
CIRCUIT BRomanian tote bag deadlift 1 12
Single-Arm Shoulder Tote Bag Raise 1 12/side
CIRCUIT CPush-Up Plank 1 5 breaths
Split Squat 1 8/side
OPTIONAL CIRCUIT OF REVELRIES
▶ Tote bag drag curl 1 AMRAP
▶ McGill curl-up 1 15
Work, not leisure, is the indispensable condition of happiness for every human being. Leo Tolstoy
DAY 5
friday
TODAY'S APPP DRILL SETS REPS FINISHED?
Side Plank 1 5s/side
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED?
CIRCUIT ABent-over Tote Bag Single Arm Row 2 12, 12F
Push-Up to Downward Dog 2 15, 15F
CIRCUIT BRomanian tote bag deadlift 1 12
Single-Arm Shoulder Tote Bag Raise 1 12/side
CIRCUIT CPush-Up Plank 1 5 breaths
Air Squats 1 8
OPTIONAL CIRCUIT OF REVELRIES
▶ Couch edge tricep dip 1 AMRAP
▶ McGill curl-up 1 15
I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. Aristotle
DAY 6 & 7
saturday & sunday
Rest. If you need to do something, go for a walk, swim, or make some art.
✅ Add more muscle to the upper body than the lower body to look more masculine.
✅ Train all the main movements to make you more athletic.
✅ Start off easy in week 1 to ease you in, and progressively get harder, and peak in week 4. This will force your body to adapt. Phase 2 will start this process over with an easy week (called a deload to encourage growth.)
✅ Improve your core strength to reduce injuries.
✅ Improve your posture through better mobility, breathing patterns, and stability in the right muscles.
✅ Ought to be combined with proper nutrition to either burn fat or build muscle (or possibly even both depending on if your current strength or bodyfat levels).
wait—what does that mean again?
terminology
APPP Drill
APPP stands for Aesthetic, Postural, Power, Positioning Drill. Do these drills every day, and your body will begin to pull itself back into it's most powerful, neutral position without you having to think about it. This also happens to make you look better, too. They typically include breathing exercises to help you lock down your core, stability exercises to reduce injury and fix nagging aches and pains, and mobility exercises to develop rounder, fuller muscles while giving freedom of movement.
AMRAPAs many reps as possible. It means that you will keep going until you reach failure and cannot do any more reps. Keep in mind, that this means with perfect, textbook form. Never let your form crumble, as that will put you at risk for injury. If you feel your form is starting to slip, you're done that set.
12F
The number is the reps you're aiming to hit, and the F means to take the set to failure. For example, in this set, you'll be aiming for 12 reps but try taking the set to failure. You might end up with 14, 15, who knows—maybe even 18 reps. This is similar to AMRAP except that we're trying to tell you what rep range to aim for.
5 breaths
Instead of holding a plank or another core exercise for a set amount of time, we will be breathing in fully and then exhaling fully. Once you exhale fully, count to 2. That's one breath. Then start over on your second breath and breathe back in. Breathing will be much more challenging than what people usually do by holding their breath to provide stability. (Core bracing by taking a big breath and holding it is a good idea for big exercises like the deadlift, squat, and other heavily weighted lifts. But in these core exercises, we're trying to develop our stabilizer muscles.)
things that are important enough to include and explain
general questions
What are circuits?
We include two exercises that you do together as an exercise circuit. This will double the rest time that part of the body will get while keeping your heart-rate up to improve your cardio a bit. So you will do the first exercise, rest for a bit, then do the next exercise which will hit a different part of the body. Then rest, and start over again with the first exercise. Once you've completed all the sets, then move onto Circuit B.
How long should I rest between sets of exercises?
For exercises in circuit A and B, we'd recommend setting a timer for at least 60–90 seconds between sets. Using a timer will help to keep your workouts short while giving yourself a decent amount of time to rest up. For circuit C, we'd recommend resting around 30 seconds between each set. For the final optional circuit, you do not need to rest between the exercises. (There's no problem with taking more time to rest if needed, except that your workouts will take longer.)
What is the point of the optional revelries circuit?
The optional circuit includes extra isolation exercises that will help a bit more with the fun "mirror" muscles. Research shows that adding in a bit of extra isolation work can help with even more muscle size growth. With these exercises, we're mainly trying to bump up the arms or shoulder size and then giving the abs a bit of extra attention. These exercises are not super necessary, so if you're running short on time, you can skip them. But they're a great way to end a workout. It's like having your favourite dessert after a satisfying dinner.
How long will the workouts take? To keep your workouts quick and efficient, use a timer on your phone for your rest time. The first week workouts should take less than 20 minutes to complete. The final week might take around 45 minutes.
