The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of The Garage Built Body, you are agreeing to accept full responsibility for your actions. By beginning and participating with The Garage Built Body workouts and supplement manual, you recognize that despite all precautions on the part of The Forged Athlete LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program.

All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel and

The Forged Athlete LLC.

***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***

This manual is being offered for education and information purposes

only. There is inherent risk with any physical activity.

Please consult your physician before starting this (or any) exercise program.

The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible

for any injury that may occur while participating in this program.

Copyright 2013 The Forged Athlete, LLC

Training 110% H.A.M. but Training SAFE Before we get into the goods here, I want to briefly discuss and hit on How to TRAIN SMART. I’m all about pushing your mind and body to the very edge, but you must do this in a SMART manner. It’s not just about “beating yourself up” within your workouts. Here are a few tips that will help YOU to MAXIMIZE your RESULTS: 1. Always check with the ol’ Dr. before starting any new exercise or diet program (if you’re unsure). 2. Do NOT do exercises that you don’t understand how to do. Always make sure you know what you’re doing first. If need be, hire a trainer or look into my Elite Online Coaching Program where I can help you out more closely. 3. If you’re “sore”, toughen up and push through it ;) However, if you’re “hurt”, REST! Learn the difference between being sore from a workout and having an injury as the two are very different. 4. This program has the potential to be used with “newbies” to training as well as those that consider themselves to be a complete “badass mo fo”. Just make sure to start off at your own pace and increase your overall intensity as you move ahead. 5. Overtraining is a BIG issue if you don’t pay attention to when your body needs rest. Don’t think you’re invincible. If you’re feeling super run-down and fatigued, take a REST day. To help, make sure you’re always working in soft tissue and mobility work before and after training sessions or when ever possible. No Excuses here! 6. Use the movement progressions as you go through the program. Don’t think you can just go right into the hardest movements right off the bat. Make sure to attack things in a SMART manner. 7. In all honesty, you shouldn’t have to do more then the 5 workouts I have prescribed within my program per week. MORE is never better. Just stick to the plan as laid out. 8. NEVER skip your warm up! NO EXCUSES here. Make sure you at least get in a few minutes to warm the body up a bit before you Throwdown. 9. If you have an injury, don’t even think about starting this program and please do not email me to ask if you should start. The answer is to rehab that injury and get yourself back to at least 95% or better before you begin.

Welcome to the program my soon to be Garage Built BADASS! Just like Arnold said in Pumping Iron… “Let’s get SERIOUS!” Now, if you’re like me, you don’t like to miss any of your workouts. I for one get a bit “heated” if I happen to miss out on a workout here and there and it’s never pleasant being around me if I haven’t had my daily fix of training ;) I know that since you grabbed this program that we have some similar characteristics in the fact that we both LOVE to train and when we train, We Go H.A.M. Pushing our bodies to the very limit is what it’s all about. So why, “The Garage Built Body?” Well, to be honest, it wasn’t until I started training in my garage gym, The Forged Athlete that my workouts truly took a turn for the BEST. When I started to see the results that this type of training could produce I had to share it with as many people as I could possibly reach. MY MISSION: To Build 110,000 Strong and Powerful BADASS’ by the year 2016. Why only 110,000? Well, it’s a start to a much larger plan and when we get there, we’ll go even BIGGER! For now, the most important thing is to focus in on the program that you now have within your hands because with what you have, after you go through this program you’re going to be one of these 110,000 BADASS’. The Garage Built Body (GBB) has been a making in the works for many years now, taking my best types of methods, protocols, and training layouts to help YOU build a stronger, powerful, and shredded up physique. One that not only looks good, but PERFORMS great as well. Because if you know what I know, it’s not all about looks, it’s about feeling the POWER and being healthy. SHOW and GO baby!

Because honestly, what’s it to you in looking good, but being in pain and not being able to move around like the true athlete we were destine to be? Gone are the days of your boring training programs! One of my main goals with this program other then to get you the BETS results possible was to keep you excited to train each and every time you attack a training session. And with what I have for you, I know you’ll never get bored with GBB. Not only are you going to LOVE the workouts, you’re going to LOVE the challenge they bring you each and every time. So, I hope you’re ready to EARN your “Garage Built Body”!

So, what’s the GBB truly built around? Well, first off if you’re wanting to get any sort of results at all, you’ve got to be willing to put in the work. No if’s, and’s, or but’s about it… 110% EFFORT is the key here. There are no short cuts, only SMARTER ways to train. Training smart with 110% effort each session is the only true “short cut”. You can spend your time and effort in on training the wrong way (like you might have been doing for some time now) or you can spend your time and effort on training the right way. Which will get you to your goals first? I’m pretty sure that you now know what the answer to that question is ;) Either way, the good news is that you’ve got the right program smack dap in front of your face. With this in mind, a big part of what’ll be helping YOU transform into a complete badass is what I like to refer to as, “The SUCK FACTOR”, or “SF” for short. In detail, SF is all about how hard YOU can push. Everything you’re about to go through within The GBB is based around short, ALL OUT, INTENSE bursts of effort (all within YOUR particular levels of fitness of course). It’s important that you Train Aggressive and with 110% INTENSITY.

To help make SF so effective, you’ll use nothing else but short, strategic breaks in action. This will help you save time, but keep things at a high level of activity. What this results in is YOU building up a higher level of overall conditioning and stamina. All great things ;) And what you’ve got to do is ATTACK each workout like you’re on a freaking mission! If you’re going to be a Garage Build BADASS, you need to train like it and represent accordingly. Because it’s no secret… If you want the RESULTS, you’ve got to EARN them! The cold hard truth is this… Not everyone is cut out to train in the dark and dirty, hardcore garage gyms around the world. Hence the name – Garage Built Body. And not everyone is willing to embrace The Suck Factor, which is what will separate YOU from everyone else. We’re a dying BREED of badass mother*%kers and we need to stick together and LEAD by Example. This is another important reason WHY I created GBB as people just like you were asking for it as they were sick and tired of the same ol’ “follow along at home” workouts. And as you’ll soon discover, this is far from your typical “follow along at home workout”… Bottom line is, if you not ready to go to war when you train, this program is NOT for you and the “SF” won’t work for you. Sorry, but that’s just how it is… But don’t think that this program was solely built just to beat you up. No, no , no… As this program may “put you through the ringer” a bit, it’s been strategically put together based around special programming and progressions. Not only will you be challenged, but you’ll be challenged in such a way that you’ll keep on progressing each and every week with your overall results. In other words, look ahead to more strength, more power, and more high-octane levels of conditioning.

And not only are you going to love what this program does for your performance, but you’re also going to love the visible changes that are going to take place as well. With this being said, it’s time I present to you, the specialized programming of GBB which I’ve come to call, “The Lean Muscle Matrix” (LM2). So, what is “The Lean Muscle Matrix” and is it just a bunch of BS? Well, the whole “LM2” concept isn’t just some fancy name I came up to add into this program. While I did come up with the name (because it is pretty damn badass, which you can’t deny) it’s actually based off of science. How? Well, shorter, higher intensity workouts are just downright BETTER. By shorter I mean anywhere from 15-24 mins tops because when you train at the INTENSITY you’re going to be training at within GBB, you won’t need much more time than that to get results. And in addition the keeping the INTENSITY high, the other reason your workouts will be kept short is so you OPTIMZE your body’s ability to produce important muscle and fat shredding hormones. This is where I like to add in the “More is NOT Better” concept. If you train for too long, you’ll skip over the benefits of what I’ll tell you more about in a second and miss out on these important hormones being utilized within your body. This is why you’ll see that NO workout within GBB lasts longer than 24 mins total (of actual work that is). To explain a little bit more about this, when you train at such a high intensity, you help your body increase the production of Growth Hormone (GH) via the amount of lactic acid your muscles create. GH helps with a LOT of kickass stuff including building muscle, shredding fat and actually slowing down the aging process. In addition to this, your body will also produce a higher amount of testosterone (which all men probably know helps with shredding fat and building muscle as well), due to the different types of full body, compound lifting, training, and workload set ups I use with the GBB workouts. The key to more testosterone is to challenge your body’s muscles via progressive loading. ALL good things which ultimately lead to getting you a LEANER, STRONGER Body, hence the name, “Mean Muscle Matrix”.

The key behind this concept is the special blend of different types of modalities and training protocols used within GBB and since this program isn’t made up of a bunch of fast paced “HIIT” workouts ad circuits, it does a whole lot more then just “burn fat”. While HIIT and circuits are cool, I wanted to make sure to add in more to the program to ensure there was a muscle and strength building component to the mix as well. This is where I like to note about my Special “1-2 PUNCH” that’s helped make this program so damn effective. What I’ve done is taken the BEST of what “HIIT” training has to offer and mash that up with strategic strength and power based work (which you’ll discover more about below within the different types of session layouts). Without focused power and strength work, over time you’ll just to end up smaller, weaker, and completely run down. YES, when you’re short on time, HIIT type workouts are great, but it can’t always be go-go-go type sessions with no strength and power focus. So, as I’ve mentioned a bit above, in order to help promote powerful muscle growth, I strategically use different set ups of specific time intervals and loading parameters all in which to allow you to go a bit heavier with your different movements. This will help promote gains in strength, which overtime will allow you to train heavier for longer. All of this overtime will help promote gains in lean muscle and strength. And with the more muscle you have, the higher your metabolism will be which will help create a higher potential to shred more fat (ALL GREAT STUFF!) But, if this focus in strength and power isn’t done, then you’ll end up just using lighter weights for high reps all the time, which isn’t what we want. Bottom line is, this program has been PROVEN to work. All you need to do is EXECUTE. So, that the “what’s what” behind my Lean Muscle Matrix and now that you know more about the HOW and WHY, it’s time to dig into the program itself and then PUT IN THE WORK. After all, this is the fun part ;)

Because the program isn’t going to do itself right? It’s time to EARN that body and become Garage Built!

Reading and Understanding The Program Layout of Program: Each phase you’ll follow a 3 days on, 1 off, 2 days on, 1 off set. If your schedule doesn’t allow for this, more details as to how to tweak the program to your needs is supplied in further detail below. For your days off, stay active and focus on mobility and recovery work (details for these days are listed within the training phase manual). If you miss a day, don’t freak out. Instead, just stay on schedule and come back the next day with the next training session that’s listed If you miss a few days in a row or more for whatever reason, best thing to do is to still try and stick to the schedule. If you miss a few days or a full week, DO NOT QUIT (like most people opt to do). Instead, take a step back for a second, get refocused, and get back on track. QUITTING is NOT an option! Oh, and if you do happen to miss or skip a session, NEVER DO THIS… NEVER do two FULL workouts in one day thinking you’ll be “making up” for your lost

session! This will get you NO WHERE fast. For example, if you miss day 1, don’t come back the next day and do both day 1 and 2 to “catch up” thinking this will do you any good. That will NOT catch you up. If anything, skip day 1 and continue on with day 2. More is never better. Length of Sessions: All of the workouts within GBB have been pre-set via intervals and set time frames. These workouts are meant to be 24 mins or LESS for a reason… The goal of your training sessions is to get in and get out, but to train at the HIGHEST INTESNITY you can handle. Stick to the training intervals and train with a strong sense of AGGRESSIVENESS within your training session. Don’t forget about the “SUCK FACTOR”. Embrace it, don’t run from it as this is where the real magic happens and where the REAL results lie. Training like this is what it’s all about. Explanation of Workouts: Each of your workouts are outlined by numbers and letters. You’ll see a 1A), 2A) ect before each movement. When you see 2 or more of the same NUMBERS (1A), 1B), 1C)) this means that these movements are joined together in either a superset OR circuit meaning you would perform 1A) first followed by 1B) second, then 1C next, and so on and so forth. You are allowed to take a break when you have completed ALL of the movements under that letter. Supersets and circuits are meant to have NO rest between movements. When there is just 1 number and 1 letter for a movement then that movement is done on its own, and you’re allowed to rest between sets. Don’t worry as you progress, you’ll start to train with heavier weights while starting to feel even more explosive and in better condition! Rest periods: Most rest periods within GBB are pre-set. When it times to transition to another circuit within a workout, limit your rest to 1-3 mins MAX or less. The only times there aren’t pre-set intervals or rest periods (like during complexes and speed shred sessions) your focus is to push the pace and get done fast.

Submax – When you see “submax” listed next to an exercise, this simply means to avoid going to failure. The best way to keep your progress going further while avoiding plateaus or step back is to keep your reps under you maximum limit or avoiding failure. If you’re new to this concept, you probably do not understand but trust me, leave a few reps left in your bank when doing different movements such as pushups, pull ups, rows, ect, when you get close to failure, cut the set off.

It’s better to stay fresh and keep the movements fast and explosive. When you start to really grind reps out and get a little slower through your lift, just stop your set there. In time, you’ll feel and see the difference in what submax training will do for you. The ONLY time you should really go to failure with different submax movements is when it’s your last week on a particular workout and you’re looking to break records. You main goal should be to break your own records each and every session! The best way we can make sure we do that is with the next ESSENTIAL note… LIFT FAST! – In addition to submax training, one of your MAIN focuses when lifting should be on LIFTING FAST. In short, what this means it to focus on moving the weight with as much speed and acceleration as possible. This should be done through the concentric portion of ALL movements. The concentric potion refers to the actual lifting part of the exercise or movement (pushing, pulling, ect) So, whether this be the pull during a deadlift, bent row, or when you press during push ups, or even a simple leg raise, when you’re performing the concentric portion of the movement, move FAST. This may seem hard to understand, especially when you’re lifting a heavy weight, but you should be thinking inside of your head about accelerating through your lift. Doing so will help you increase you ability to produce force which will ultimately cross over into your becoming stronger and more explosive. NEVER lift slow ;) Always think, “FAST!”. Recording Your Workouts: Make sure you are writing down each and every workout so you can see the weights you used, the reps you did, the sets you completed, and the time (if noted). It would be wise for you to get a notebook and make it your new Garage Built Training Workbook. If you’re not writing anything down, then you are wondering around blind! We must be able to measure your progress and the BEST way to do this is by writing and recording every training session we do down in a workbook. I would record the following:

• Reps and sets completed on each movement

• weight used for movements • and exercises completed

Use the “Daily Battle Plan” sheets that you got in addition to this program. You’ll be amazed at the progress you make overtime! Keeping track will serve as a great source of motivation so make sure you do it! Make NO EXCUSES here! This needs to be done for you to be most successful! E.M.O.T.M: This stands for Every Minute on The Minute and it’s an interval you will be using to build up some serious strength and endurance all at once! Basically, you’ll hit your movements for the allotted amount of reps and whatever time you have left at the end of your sets will serve as your rest period. AMRAP: If you see this, it stands for “As Many Rounds As Possible” and I’ll use these to help you build up more conditioning and endurance not to mention mental strength as well. With this type of set up, I usually have a set amount of time listed for you to follow and you just simply get after it for that amount of time. You’ll rest when you need to, but the bottom line is that you’re going at your pace. R.A.T.: This stands for Remaining Amount of Time and when you see this, basically what you will do is perform the prescribed amount of reps for the movement associated with it in a superset or circuit and then perform the paired movement for as many reps as possible for the remaining amount of time. Here’s an example:

4A) E.M.O.T.M. x 7 mins

a) Squat Clean x 4 (use any strength tool you want – SB, DB’s, KB’s, Barbell, ect)

b) Burpee x R.A.T. (remaining amount of time)

For this set up, you would perform the Squat Clean 1st x 4 reps then with the remaining amount of time left in the minute, you would do burpees for as many reps as possible until the minute is up.

So if it takes you 30 secs to complete the Squat Clean reps, that means you have 30 secs to do as many burpees as you can until the minute is up

How to Choose Your Weights: When it comes to picking the amount of weight to use within your sets, follow these guidelines:

-make sure you can perform the lift with QUALITY technique -make sure you can perform the allotted amount of reps w/ good, solid form

Using Warm Up Sets: You should always be performing 1-2 warm up sets before you get into your actual work sets. Always do a few reps with a lighter weight to “grease the groove” so you’re ready to go when you get rolling 100%. Pre and Post Workout Considerations: It’s very important that you include both a pre-workout and post workout foam roll session as well as some static stretching to end your training session. If you feel extremely tight and sore before you train, foam rolling will help you loosen up. It’s recommended you stretch AFTER your training sessions then foam roll again to help accelerate recovery. ***Just note to stretch and foam roll after every training session to be sure. Here’s are two resources that will help you out for stretching and foam rolling: >>> Foam Rolling >>> Stretching and Mobility Work ***ALSO – make sure to review the GBB Mobility and Soft Tissue Work DEMO Videos

HERE*** Rest Days and Listening To Your Body: One of the main focuses within any training program I design is to make sure you DO NOT over-train your body. While these workouts are designed to brutally tough and challenging, it’s still your job to listen to your body. This is where training experience comes into play. Sometimes you know when you can go that extra bit and sometimes on some days, we just don’t have it that day, This is where YOU must make the call. If you have to take a day off due to massive fatigue or soreness, don’t sweat it. Get in some extra recovery work via mobility and foam rolling then come back the next day and get yourself right back on track. When you feel beat up, stiff, and sore, you may need to rest. There’s a difference between feeling “lazy-tired” and fatigued. When you’re fatigued, it’s better you rest

it out, let your body recover and come back the next day so you can get after it 110%. When you feel “lazy-tired” wake the F up and get your ass into gear! ;) To help you out when you’re feeling fatigued, here’s a resource you can use to help increase recovery: >>> Salt and Ice Baths, plus Contrasts Showers Additional Key RULES and FAQ’s: Always ATTACK the workouts at YOUR current progression level. Within each GBB workout, there will be progressions listed which will be seen next to this symbol: (-->) The progressions will be listed from easiest to hardest. Here’s an example… Pull Ups x 5 --> Chest To Bar Pull Up --> Explosive Hand Release Pull Up x 5 The first progression would be “Pull Ups”, next level would be “Chest To Bar Pull Ups”, then the top level would be “Explosive Hand Release Pull Ups”. If you can’t start off at the first progression listed, just regress down to an easier variation. Most importantly, just make sure to move up in progression over time as you get better. Don’t try to move ahead too fast. Become badass at the easier progression first then move up from there. Other ways the GBB workouts will be progressed is via Time Intervals. For example, on your Insane Interval Days, you’ll see there are 3 different interval set ups: “Interval Progressions: 30/30 40/20 50/10” You choose only ONE of these options and just know that these are listed in order from easiest to hardest.

The first time you do the workout, you’ll want to go through the intervals with the first interval set up “30/30’s” and then progress from there the next time you do the workout. This is all explained in further detail under the “Insane Intervals” description below. You’ll notice there are multiple times listed for density AMRAP sets. These are to be progressed as well overtime and are also listed as easiest to hardest. For example, with some of the different AMRAP set ups within GBB, you’ll see 3 different #’s. “SELECT - 6 / 8 / 10 Min Density Set Of” This means you would either do a 6, 8, or 10 minute AMRAP Density set of the movements listed within the workout. First time you do a density set, you’d want to select the lowest number then move up from there later on down the road once you’ve hit the workout a few times. This will help you get acclimated to the workouts plus focus on progressing overtime. Of course, if you think you’re already a “badass” you can go for the highest progressions, but I recommend doing that at least for the first time though…. How can I track the Intervals time periods? What’s the best way to make sure I stay on time? My first recommendation would be to download a free phone app. If you have a “smart phone”, you can easily get access to 1000’s of different FREE apps. My favorite app is the “HIIT Interval Timer”. With this you can set up pretty much any type of interval you need. Just search for “HIIT Timer” within you smart phone’s app section. If you don’t have a smart phone, (what the heck is wrong with you??) my next recommendation would be to invest into one of the options below: >>> GymBoss Interval Timer >>> Wrist Watch with Interval Timer (I’ve got a G-shock Series Pro that works really well – I’ll note that it is a bit hard to hear the beeps though)

What do I do if I don’t have 2 Kettlebells? My first answer is to suck it up and invest into a a good set of Kettlebell’s, but I know not everyone is able to do this at the drop of a dime ;) Save up your $$$ because the investment you make for a good set of KB’s will repay you back 10 fold, especially since you’ll be using GBB in combination. My second answer to this question is to simply swap in a set of Dumbbells. If you don’t have a set of DB’s, use a single Kettlebell or a single Dumbbells. Now, if you don’t have either a single KB or DB, then I’m not sure what to tell you here. There’s not much you can do without these two strength tools other then to stick with the pure bodyweight, but a lot of GBB calls for a single KB or DB so you’ll definitely have to get at least a single DB or KB. What if I only have DB’s, can I use those? As I mentioned within the last answer, YES – you can easily swap in a set of DB’s for any of the KB movements. There will be a bit of a difference, but you can still get by with this modification. What if I don’t have a suspension trainer? Just like with kettlebells, suspension trainer’s are a powerful strength tool and I’d recommend you GET ONE. The investment you make for a solid suspension trainer, like the Jungle Gym XT will be worth what you pay 10x’s over. OK, but I’m never going to buy a suspension trainer. What now? If you insist on NOT getting one, here’s some swap out movements you can use if you don’t have access to a suspension trainer:

• Recline Rows ---> Band Bent Rows, Band Pull Aparts, Bent DB / KB Rows ---> Recline Rows in Squat Rack

• Suspended Knee Tucks ---> Feet Elevated on box/bench Knee Tucks • Suspended Pike ---> FULL V-Seat Reach

What should I do on days between workouts? On days where you’re not training 110% H.A.M., your focus will want to be directed towards active recovery work. This is CRITICAL to progressive and sustained

results especially with the amount of intensity you’ll be going through within your GBB sessions. The type of recovery that works best is via soft tissue work using both a foam roller and lacrosse balls CLICK HERE for Video Demo of Full layout of recovery work If you’re more advanced and at a higher level of fitness, other options you have are to perform short, HIIT style sprint intervals such as hill sprints, 40 yard runs, sprint intervals on the rower, bike, in a pool, ect. If you want more info on how to add in sprints to your program, check out my Shredded In 7 Sprint Manual. Main thing is to keep those sessions short and INTENSE. Get in and get out so you can recover and get ready for your next GBB session. Another important key to focus in on is to learn how to “FEEL it out”. If you’re beat up and super sore, REST! Just understand that “more is never better”…. ONLY “Better is better”, so if you’re always going 110% H.A.M. without letting yourself properly recover, you’ll find yourself burnt out and taking steps backwards. What’s a “DELOAD week”? What should I do for these? Deload Week is designed to let the body rest and recover from the last 3 progressive weeks of abuse it’s been taking (if you follow the GBB 4 Week Cycle Layout).

There is no real formula to a deload week other than these few main points below:

• NO heavy loading of the spine of any kind (no heavy deadlifts, heavy squats, or weights used. Simple rule of thumb – nothing heavy this week!

• Stay away from taxing the nervous system too much (no going to failure on reps or highly fatiguing conditioning sessions

Some great examples of deload workouts would be to simply get out of the gym and perform other athletic types of activity. Go be an ATHLETE!

• Play a sport - Basketball, Football, Soccer, ect • Biking • Hiking • Long Walks • Anything that gets you away from the gym and keeping you active works!

ALSO, focus on lots of foam rolling and stretching during your deload weeks. What if I like to run? Can I still do that? Here’s a good time for me to tell you more about “Strategic Cardio” I want to quickly add in how long slow, BORING cardio can actually be somewhat beneficial for you within this program. Immediately AFTER your main GBB session, its ok (and quite beneficial – if you have the time) to take an extra 15-25 min brisk walk or if you so choose, could even go for a long distance to reap the rewards from the infamous “fat burning zone”. The reason this works so well is because when you walk, you do in fact hit the “fat burning zone”, but be thankful here as I’m going to spare you most of the scientific mumbo-jumbo, just trust me on this ;) The reason this works AFTER a GBB session is because when you train at such a high level of intensity, your body releases fat lipids into the blood stream. In order to use these lipids as energy, your body must have oxygen present flowing through your blood. Since this doesn’t happen when you sprint, you can piggy back on the hard work you just put in with your sprints to use this “fat burning zone” effectively while you walk or jog after your sprint session. So, the good news is if you're a avid runner and you wanted to keep longer, slow distance runs in within your repertoire, there's your green light ;) ***To see more detail on how to add running into your GBB programming, check out the “Beyond Garage Built BONUS Manual”.

On Movement PROGRESSIONS. So, what If I can’t do… …Pull Ups …Handstand Push Ups …Double Kettlebell Front Squats or Double Kettlebell anything …Pistol Squats …Or any other movement listed within the GBB training sessions??? It’s OK if you’re not yet up to the highest progressions on some of the movements. With enough consistent hard work and effort, you’ll get there, but you’ll need to properly progress! For this, always refer to the progression videos, which can all be found HERE or be sure to review all of the coaching demo videos.

The Garage Built Programming Set Ups The GBB workouts are laid out by specific training day TYPE. The different types will help your body progress through the weeks, as each type of workout will challenge your body in a different way. Now, there are a few different ways you can follow GBB and it’s totally up to YOU in regards to how you progress through the workouts. Option 1 – ATTACK! (For ADAVANCED athletes) - Follow the program straight though. For this option, simply follow the GBB training sessions 1 by 1 in the order that they are written out. Since they are specifically written and designed in a certain order, you’ll be fine with following them as laid out. With this set up, it’s best to either follow a “2 days on, 1 days off set up” OR a “3 days on,1 off, 2 days on, 1 off routine”. Those two set ups have been shown to produce the BEST results if you’re going to move right through GBB.

It’s also recommended that you’re an ADVANCED level trainee if you plan to follow this set up. Option 2 – PROGRESSIVE 15 Week (BEST OPTION) – Follow GBB using 4 Week “Mini-Cycles” For this option, you’d follow the days as listed below: Weeks 1-3 - Days #1-5 Week 4 – RECOVER / DELOAD Week Week 4-6 – Days #6-10 Week 7 – RECOVER / DELOAD Week Week 7-9 – Days #11-15 Week 8 – RECOVER / DELOAD Week Week 9-11 – Days #16-20 Week 12 – RECOVER / DELOAD Week Week 13-14 – Days #21-25 Week 15 – RECOVER / DELOAD Week – RE-TEST the GBB Challenge! An Example of your Weekly Layouts would look like such: Weeks #1 – 3 Monday = Day 1 Tuesday = Day 2 Wednesday = Day 3 Thursday= OFF / Active Recovery Friday = Day 4 Saturday = Day 5 Sunday = OFF / Active Recovery Week 4 = DELOAD You’d repeat this set up for 3 weeks focusing on PROGRESSING within each single day / training session.

For progression, you’d want to focus in on performing better in each and every session week to week by increasing loads used, increasing reps completed, decreasing rest periods, ect. This set up will help you progress overtime which is better for you if you’re less advanced as the results you’ll see overtime will be nothing short of amazing. Now let’s say you wanted your weekend’s free… With this, I know not everyone has time to train on the weekends, so I wanted to make sure and add in an overview for people who plan to spend time away from the gym on the weekends. For this set up, we’ll look at the GBB Programming Options from above. For Option #1, “ATTACK”, it’d be pretty plain and simple… Just follow the days in order and take days off when needed. I’d recommend to follow a “2 days on, 1 day off, 2 on, 2 off” type schedule that would look like this… Monday = Day 1 Tuesday = Day 2 Wednesday = OFF / Active Recovery Thursday= Day 3 Friday = Day 4 Saturday = OFF / Active Recovery Sunday = OFF / Active Recovery You’d simply continue along with your workout each week as laid out since you’re attacking each GBB workout in order. The next week on Monday, you’d start off with Day 5 and go on from there. This is actually a great set up in the fact that it would give you a lot of days to rest and recover in between sessions. The second set up is the simplest option out of the two, but way more ADVANCED. For this you’d follow GBB right through from Monday – Friday, training all 5 days of the week back to back to back.

Monday = Day 1 Tuesday = Day 2 Wednesday = Day 3 Thursday= Day 4 Friday = Day 5 Saturday = OFF / Active Recovery Sunday = OFF / Active Recovery Training 5 days in a row can get tough, especially if you’re just starting out so I only recommend this to athlete’s that are a bit more conditioned. It all just depends on YOU and your current fitness level. If this is your only option, go for it as you’ll get acclimated overtime. Just make sure to hit up your mobility and soft tissue work EVERY day to help recover in between your GBB sessions. OPTION 3 - If you’re a BEGINNER and not yet advanced enough for 5 days back to back to back, I’d recommend doing a modified weekly set up that would consist of doing 4 workouts a week. For this set up, your goal would be to hit each of the 5 workouts within the cycle 3 times over a 4 weeks cycle before you move onto the next cycle. For this set up, you wouldn’t need a FULL “Deload Week” as within Week 4, you’d get 3 FULL OFF/ Active Recovery Days in which you could then move onto the next set of 5 GBB workouts the week after. This set up works very well in help you become more acclimated to this type of training. This modified beginner’s set up would look like this… Week 1 Monday = Day 1 Tuesday = Day 2 Wednesday = OFF / Active Recovery Thursday= Day 3 Friday = Day 4 Saturday = OFF / Active Recovery Sunday = OFF / Active Recovery

Week 2 Monday = Day 5 Tuesday = Day 1 Wednesday = OFF / Active Recovery Thursday= Day 2 Friday = Day 3 Saturday = OFF / Active Recovery Sunday = OFF / Active Recovery Week 3 Monday = Day 4 Tuesday = Day 5 Wednesday = OFF / Active Recovery Thursday= Day 1 Friday = Day 2 Saturday = OFF / Active Recovery Sunday = OFF / Active Recovery Week 4 Monday = Day 3 Tuesday = Day 4 Wednesday = OFF / Active Recovery Thursday= Day 5 Friday = OFF / Active Recovery Saturday = OFF / Active Recovery Sunday = OFF / Active Recovery

The Garage Built Body Sessions Explained

1. Insane Intervals (II)

II Days are specifically geared towards Lactic Acid Training via timed intervals. These are specific to shredding fat off the body as well as increasing overall conditioning. If you choose to follow the 4 Week Cycle Set up, the way you can progress II days would be as such: Time Interval Progression Options: Week 1 – 30/30 (Beginner) Week 2 – 40/20 (Intermediate) Week 3 – 50/10 (BEAST) Week 4 – DELOAD The numbers above represent time intervals of WORK/REST. Do for 30/30, it means you’d work for 30 secs then rest for 30 secs. As you can see, you’ll INCREASE in work time and DECREASE in rest time each week. You’ll be amazed at how different of a workout it really is when you go from 30/30 to 50/10 ;)

2. Speed Shred (SS) SS Days are geared to be fast paced with focus on POWER. You’ll always start SS days off with an explosive set of jumps or a complex power-based movement. From there you’ll progress into a strength-based circuit or set of intervals with NO set rest periods. Here you’re focus is on gunning through the circuit as fast and efficient as you can to keep your training session fast pace (your goal is always to finish your workout in UNDER 24 total mins) As with all the other days, you’ll be challenged at the end with different types of short, aggressive, HIGH INTENSITY Finishers.

3. Strength / Repeat Day (SR) These days use a favorite set up of mine via repeat intervals known at E.M.O.T.M.’s. With this there will be a lot of different set ups being used combining low rep complexes and strength / power based training. S/R days serve as a great means to increasing your ability to produce more power and get strong like kong. On S/R days you’ll always finish off with a quick, challenge based finisher (Of course I can’t let you off the hook).

4. Complex Days (CD) What would a brutal, badass training program be without COMPLEXES?? Complex Days are straight up NASTY. These sessions will begin with a strength focus that zero’s in on one specific movement such as a squat, push, pull, or full body movement. From there we get crazy and move into a strength / conditioning complex that combines different movements into one continuous complex circuit. If you’ve never done complexes before, just be ready for hell and if you have, then you know what to expect. ;)

5. Density Acclimation Days (DAS) The goal of DAS Days are to help you increase conditioning via VOLUME density sets. This is where we’ll get most of our muscle-building action in via volume and progressive acclimation. Each week you’ll be adding in more volume and the more you do this, the more you’ll force your body into exploding with muscle growth. But these aren’t your typical “bodybuilding” style supersets. Just get ready to be challenged both mentally and physically with these! You’ll dig the results. DAS workouts are set up with “density AMRAP sets” where overtime your goal is to get in as many reps and sets as possible for each movements listed. After a while, you’ll become more acclimated to the workouts, which will allow you to get in more volume (through more time). With this, you’ll notice for any type of “Density” (AMRAPs included) set within GBB, there will be a set of 3 different numbers. These represent how long each density set will last. The first number is for beginners, next number for intermediate, and when you become a total badass, you’ll progress to the 3rd density time listed. Just make sure you progress at your level and only add time when you’ve been able to sustain a HIGH level of INTENSITY for the whole density set.