THE NO FAIL

WORKOUT SYSTEM

Complete Physique

Transformation Program

By Sean Nalewanyj

- Copyright & Disclaimer -

Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.SeanNal.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.

This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for registered Body Transformation Blueprint Members. Copyright and illegal distribution violations will be prosecuted.

© www.SeanNal.com - All Rights Reserved

INTRODUCTION

The No-Fail Workout System is an intelligently structured, step-by-step training plan designed to take you to your ultimate physique goals in the most effective and efficient way possible.

Here’s how to get started…

First, make sure to read through the Workout Guidelines.

This section will give an overview of exactly how each individual workout should be performed.

Next, make your way through the step-by-step No-Fail Workout Plan.

This section is broken down into 3 individual training phases based on your experience level and outlines which days you should train on, the exact exercises, sets and reps to perform, along with a list of notes for each workout that provide additional information.

Finally, read through the No-Fail Cardio Guidelines.

Depending on your individual goals, some specific cardio guidelines will be outlined for you that can be used alongside your weight training routine.

Let’s get started...

N0-FAIL WORKOUT GUIDELINES

Before you get started, make sure to read over these important workout guidelines first...

1) Before you begin any of the assigned workouts, you need to have a proper understanding of how each exercise is performed in order to maximize muscle stimulation and reduce the chances for injury. Each exercise in the plan is clickable and will take you to the Video Exercise Database providing a full motion video, written description and list of important form cues for that particular lift.

2) If you’re a beginning lifter who is relatively new to weight training, make sure to start off on the cautious side by selecting lighter weights in order to get a feel for each exercise first.

Once you have the correct technique nailed down, you can then begin gradually increasing the weights. After a few weeks you should be settled into things and will have found the appropriate weights for yourself in order to land in the proper rep ranges at the proper intensity level.

3) Each workout will begin with a brief warm up routine to prepare your body for the work ahead, improve joint mobility/lubrication and reduce the risk for injury. Each workout will specify the appropriate warm up sequence to perform, and you’ll find a breakdown of each sequence at the end of this PDF.

4) Aim to perform each set in your workout about 1 rep short of muscular failure. This means that you should continue your set until the point where, if you were to give an all-out 100% effort, you would only be able to complete 1 more rep using proper form.

The last rep of each set should be quite challenging, but overly-slow “grinder” reps that you’re just barely able to squeeze out should be avoided. Again, you’ll get a better handle on this after a few weeks of training if you’re a complete beginner.

5) Always write down your workouts in detail by recording the exact weight lifted and the number of reps executed for every exercise throughout the session. The next time you enter the gym to perform that same workout, you should be placing 100% of your focus on improving upon your previous performance by adding slightly more weight (typically around 5-10 pounds on bigger compound lifts and 2.5-5 pounds on smaller isolation lifts), or performing more reps with the same weight.

The basic approach should be to train for additional reps until you’re able to hit the upper end of the given rep range for an exercise, at which point you can increase the weight on the following workout.

6) After you have completed a given set, you should only perform your next set when you feel that you are fully recovered both physically and mentally and can perform that set with maximum strength and focus. There is no concrete rest interval in between sets, as it will vary from exercise to exercise. As a general guideline though, you should typically be resting around 1.5-3 minutes in between sets, with more rest being required the more demanding the exercise is. For example, a set of squats may require 3 full minutes of rest while a cable curl may only require 1.5 minutes.

7) Your workouts can last as long as you need them to in order to complete all of the assigned work, as long as your overall training intensity, energy and focus has not significantly declined. In most cases this will land you in a range of about 60-90 minutes per session.

8) On the positive portion of each repetition, lift the weight as fast as you can while still maintaining proper form. On the negative portion of the repetition, lower the weight under control in 2-3 seconds.

9) Make sure to place equal focus and intensity on all muscle groups. You should not be favoring certain muscles over others, but instead should focus on developing your entire physique as equally as possible. Only when you become more advanced and have built up a significant amount of muscle and strength should muscle prioritization come into play in order to bring up potentially lagging muscle groups.

10) Muscle pump, muscle burn and muscle soreness are not indicators of a successful workout. The success of your workout should only be gauged by how well you execute the principle of intensity (training about 1 rep short of muscular failure) and progression (adding

more weight to each exercise over time). As long as you’re accomplishing these two things and are following the workouts as outlined, you are on the right track.

11) Injury prevention should always be treated as a primary concern. Keep your joints and connective tissues healthy by following the warm up routines given, lifting within your own limits, monitoring your intensity levels, using proper form at all times and avoiding overtraining by sticking to the workouts as outlined.

12) After 8-10 continuous weeks of training, take 1 full week off from the gym. This will allow your body and joints to fully recuperate and will prevent overtraining. You may still perform cardio on your week off.

Okay, let’s dive into the actual concrete workout plan…

THE N0-FAIL WORKOUT PLAN

There are 3 individual training plans included that have been broken down into separate phases… PHASE 1: If you’re a complete beginner, or someone who does have gym experience but with minimal results achieved so far, this is where you’ll want to begin. This phase utilizes a full body training approach performed 3x per week and should be followed for roughly the first 6-12 months of training. PHASE 2: If you’ve completed Phase 1 or already do have a modest amount of training experience under your belt (around 6-12 months) with decent initial “newbie gains” to show for it, you can move on to Phase 2. This phase uses an upper body/lower body training split done 3-4x per week and should also be followed for roughly another 6-12 months. PHASE 3: If you’ve completed both Phase 1 and 2, or if you’re starting this program having already trained properly and consistently for around 1-2 years, Phase 3 will be next. This phase uses a Legs/Push/Pull training split performed 4-5x per week, and for those whose primary goal centers around building muscle or losing fat, this style of training can essentially be used indefinitely until or unless you want to switch things up for variety. Important Note

Before moving on, keep in mind that when it all comes down to it, any of these 3 structures will still be effective regardless of your individual training experience.

As long as a given training plan hits each muscle group at least once per week using the proper exercises, intensity and with ongoing progression in weight/reps, it will ultimately produce significant gains in muscle size and strength over the long term. For example, a complete beginner could still train using a Phase 3 legs/push/pull structure and see great progress, and even an advanced lifter could achieve noteworthy results using a full body Phase 1 style. All of these training styles work, however, the No Fail Workout System has been specifically structured in order to optimize progress and to help you achieve the fastest results possible based on your individual situation. If you do want to jump forward or back to a different phase based on personal preference or because it fits better into your schedule or lifestyle, that’s ultimately okay. However, if you want to fully maximize your results then start with the particular phase that lines up with your current experience level and then progress from there. Of course, if you have any questions or need help with any of this, just shoot me an email and I’ll be happy to help.

PHASE 1 TRAINING PLAN FULL BODY ROUTINE

PHASE 1 OVERVIEW

This training phase is intended for beginning lifters who are just starting out, or for those who do have previous gym experience but have seen minimal results up to this point due to improper workout structure. This phase utilizes a full body routine that will be performed 3 days per week. You’ll have 2 separate workouts (workout A and workout B) and will simply rotate through them on any 3 non-consecutive days of the week. That means for week #1 you’ll perform workout A/B/A, on week #2 you’ll perform workout B/A/B, and then repeat the cycle. Any 3 days of the week are fine as long as there is at least 1 day of rest inserted in between each session. For example, Monday/Wednesday/Friday, Tuesday/Thursday/Saturday etc. The full body training style is used in order to help you maximize your initial “newbie gains” by training each individual muscle 3 times per week and building up an overall strength foundation. In the beginning phases of training you’ll be able to recovery fairly quickly in between workouts since you’ll be lifting relatively lighter weights, and you’ll want to take advantage of that by utilizing a higher frequency approach. The more often you can hit a particular muscle and fully recover, the faster you’ll progress. This approach will be the fastest way for you to build your initial base of muscle and strength, and I’d recommend following this phase for your first 6-12 months of training before moving onto Phase 2.

WORKOUT A

EXERCISE SETS REPS

Barbell Squat 3 5 - 7

Overhand Pull Up 3 5 - 7

Flat Dumbbell Press 3 5 - 7

Romanian Dumbbell Deadlift 3 8 - 10

Face Pulls 3 8 - 10

Rope Pushdown 3 8 - 10

Kneeling Rope Crunch 3 8 - 10

Notes: - Start the workout off with Warm Up Sequence A followed by 3 weight acclimation warm up sets for barbell squats (7 reps at 50% of your working weight, 3 reps at 70% and 1 rep at 100%). Perform this same warmup sequence prior to your overhand pull ups (using an assisted pull up machine or lat pulldown) and your flat dumbbell presses. - If you aren’t currently able to perform overhand pull ups in proper form for at least 4 full reps, start out with Neutral-Grip Chin Ups or Underhand Chin Ups instead as you should be stronger on those variations. If those are not possible for you either, then perform Assisted Pull Ups and gradually progress until you’re able to perform them on your own. Finally, if you don’t have an assisted pull up machine available, go with a regular Overhand Lat Pulldown. - If you don’t have a cable machine or rope attachment for face pulls, perform the exercise using resistance bands or replace it with a Reverse Machine Fly. If you don’t have a fly machine available, perform a Bent Over Dumbbell Lateral Raise instead. - If you don’t have a cable machine available for rope pushdowns, perform a One-Arm Overhead Dumbbell Extension instead (3 sets per arm).

- If you don’t have a cable machine available to perform rope crunches, replace it with a Decline Crunch. If you don’t have a decline bench available, then perform a Floor Crunch instead.

WORKOUT B

EXERCISE SETS REPS

Barbell Squat 3 5 - 7

Incline Dumbbell Press 3 5 - 7

One-Arm Dumbbell Row 3 per arm 5 - 7

Lying Leg Curl 3 5 - 7

Standing Cable Lateral Raise 3 per arm 8 - 10

Incline Dumbbell Curl 3 8 - 10

Smith Machine Calf Raise 3 8 - 10

Notes: - Start the workout off with Warm Up Sequence A followed by 3 weight acclimation warm up sets for barbell squats (7 reps at 50% of your working weight, 3 reps at 70% and 1 rep at 100%). Perform this same warmup sequence prior to your incline dumbbell presses and one-arm dumbbell rows. - If you find that your lower back feels overly fatigued from squatting 3 times per week, replace the squats with a 45 Degree Leg Press for this particular workout at 8-10 reps per set. A Seated Leg Press is also an acceptable choice if you find that variation more comfortable. - If you don’t have access to a leg curl machine, perform Glute-Ham Raises instead. If you aren’t able to effectively replicate any of those glute-ham raise variations, simply perform a Romanian Dumbbell Deadlift instead. - If you don’t have a cable machine available for standing cable lateral raises, perform Seated Dumbbell Lateral Raises instead.

- If you don’t have access to a Smith machine, perform a Leg Press Calf Raise instead. If you don’t have a leg press available, go with a One-Legged Dumbbell Calf Raise for 3 sets on each leg.

PHASE 2 TRAINING PLAN UPPER/LOWER ROUTINE

PHASE 2 OVERVIEW

Now that you’ve built up a good initial base of muscle and strength by utilizing the basic full body training approach in Phase 1, it’s time to advance things a bit further. In Phase 2, you’ll be splitting your body up into “upper body” and “lower body” days (with 2 different workouts for each) and training each muscle group twice per week. Since you’ll now be lifting heavier weights and will have developed a stronger “mind-muscle” connection, we want to reduce the frequency slightly and allow for a bit more recovery time in between sessions. In addition, we’ll also be fine-tuning things further by adding in a wider variety of exercises to optimize the development of each individual muscle group. You’ll have 4 separate workouts that you’ll be performing (A1, B1, A2, B2) and will rotate through them either 3 or 4 days per week. Every person tolerates weight training a bit differently and has varying levels of recovery potential, so whether you implement this plan 3 days per week or 4 days per week depends on your individual situation. Your lifestyle outside of the gym also plays a role. If you’re reasonably physically active throughout the day (for example, let’s say you work a physically demanding job or play sports in addition to your gym sessions), a lower training frequency would likely be more suitable, and vice versa. My overall recommendation is to start off with 3 sessions per week, increasing to 4 per week if you find that you’re easily able to recover in between workouts and that you have the physical/mental energy for an additional session per week. All things equal, whichever frequency allows you to gain strength at the fastest rate will also be the plan that builds muscle at the fastest rate, so experiment and see for yourself which one works best for you. When it comes to the 3 day per week structure, simply select any 3 non-consecutive days of the week and rotate through the 4 workouts from day to day. For example, Monday/Wednesday/Friday, Tuesday/Thursday/Saturday etc.

Week #1 would consist of workouts A1/B1/A2, Week #2 would be B2/A1/B1, Week #3 would be A2/B2/A1 etc. If you opt to train 4 days per week, I’d recommend using one of the following two layouts… Day 1: Workout A1 Day 2: Workout B1 Day 3: Rest Day 4: Workout A2 Day 5: Workout B2 Day 6: Rest Day 7: Rest Or Day 1: Workout A1 Day 2: Rest Day 3: Workout B1 Day 4: Rest Day 5: Workout A2 Day 6: Rest Day 7: Workout B2 Phase 2 should be followed for another 6-12 months of training before moving onto Phase 3.

WORKOUT A1 – UPPER BODY

EXERCISE SETS REPS

Overhand Pull Up 3 5 - 7

Flat Dumbbell Press 3 5 - 7

Seated Cable Row 3 5 - 7

Lying Incline Cable Fly 3 8 - 10

Bent Over Dumbbell Shrug 3 8 - 10

Standing Cable Lateral Raise 3 per arm 8 - 10

Supinating Dumbbell Curl 3 5 - 7 per arm

One-Arm Overhead Cable Extension 3 per arm 8 - 10

Notes: - Start the workout off with Warm Up Sequence B followed by 3 warm up sets for overhand pull ups using an assisted pull up machine or lat pulldown (7 reps at 50% of your working weight, 3 reps at 70% and 1 rep at 100%). Perform this same warm up sequence for your flat dumbbell presses as well. - If you aren’t currently able to perform overhand pull ups in proper form for at least 4 full reps, start out with Neutral-Grip Chin Ups or Underhand Chin Ups instead as you should be stronger on those variations. If those are not possible for you either, then perform Assisted Pull Ups and gradually progress until you’re able to perform them on your own. Finally, if you don’t have an assisted pull up machine available, go with a regular Overhand Lat Pulldown. - You should ideally perform the seated row using a straight-bar attachment and a shoulder width grip, but a v-bar attachment is also acceptable. If you don’t have access to a seated cable row machine, any type of horizontal Machine Row is ultimately fine. If you have no access to machines, go with either a Dumbbell Seal Row, or if you can’t get the proper setup in place for that, go with an Incline Chest-Supported Dumbbell Row.

- If you don’t have access to a cable machine for lying incline flys, or if it isn’t practical for you to move a bench in between the cable stand at your gym, replace this exercise with an Incline Dumbbell Fly. - If you don’t have a cable machine available for standing cable lateral raises, perform Seated Dumbbell Lateral Raises instead. - If you don’t have a cable machine available for the one-arm overhead cable extension exercise, perform a One-Arm Overhead Dumbbell Extension.

WORKOUT B1 – LOWER BODY / ABS

EXERCISE SETS REPS

Barbell Squat 3 5 - 7

45 Degree Leg Press 3 8 - 10

Lying Leg Curl 3 5 - 7

Romanian Dumbbell Deadlift 3 8 - 10

Smith Machine Calf Raise 5 5 - 7

Kneeling Rope Crunch 3 8 - 10

Notes: - Start the workout off with Warm Up Sequence C followed by 3 warm up sets for barbell squats (7 reps at 50% of your working weight, 3 reps at 70% and 1 rep at 100%). - If it feels more comfortable on your lower back, a Seated Leg Press can be used in place of the 45 degree leg press. - If you don’t have access to a lying leg curl machine, any other leg curl variation is fine, such as a Seated Leg Curl or Standing Leg Curl. If you don’t have any of these machines available, perform a Glute-Ham Raise instead for 8-10 reps. Click here for a variety of different ways that a glute-ham raise can be performed without machines. - If you don’t have access to a Smith machine, perform a Leg Press Calf Raise instead. If you don’t have a leg press available, go with a One-Legged Dumbbell Calf Raise for 5 sets on each leg. - If you don’t have a cable machine available to perform rope crunches, replace it with a Decline Crunch. If you don’t have a decline bench available, then perform a Floor Crunch instead.

WORKOUT A2 – UPPER BODY

EXERCISE SETS REPS

Incline Dumbbell Press 3 5 - 7

One-Arm Dumbbell Row 3 per arm 5 - 7

Standing Decline Cable Fly 3 8 - 10

Lat Pull-In 3 8 - 10

Face Pulls 3 8 - 10

Standing Cable Lateral Raise 3 per arm 8 - 10

Standing One-Arm Cable Curl 3 per arm 8 - 10

Rope Pushdown 3 5 - 7

Notes: - Start the workout off with Warm Up Sequence B followed by 3 warm up sets for incline dumbbell presses (7 reps at 50% of your working weight, 3 reps at 70% and 1 rep at 100%). Perform this same warm up sequence for your one-arm dumbbell rows as well. - If you don’t have cables to perform the standing decline cable fly, replace them with a Decline Dumbbell Fly. If you don’t have a decline bench available, perform a Flat Dumbbell Fly. - If you don’t have access to a cable machine for Lat Pull-Ins, replace the exercise with a Neutral Grip Chin Up or Underhand Chin Up. - If you don’t have a cable machine or rope attachment for face pulls, perform the exercise using resistance bands or replace it with a Reverse Machine Fly. If you don’t have a fly machine available, perform a Bent Over Dumbbell Lateral Raise instead. - If you don’t have a cable machine available for standing cable lateral raises, perform Seated Dumbbell Lateral Raises instead.

- If you don’t have a cable machine for the standing one-arm cable curl, replace it with a Barbell Curl. - If you’re unable to perform rope pushdowns, replace them with a Decline Dumbbell Skull Crusher. If you don’t have a decline bench available then perform a regular Flat Dumbbell Skull Crusher.

WORKOUT B2 – LOWER BODY / ABS

EXERCISE SETS REPS

Barbell Squat 3 5 - 7

Walking Dumbbell Lunge 3 5 - 7 per leg

Seated Leg Curl 3 8 - 10

Romanian Dumbbell Deadlift 3 8 - 10

Smith Machine Calf Raise 5 5 - 7

Straight Plank 3 30 - 60 sec

Notes: - Start the workout off with Warm Up Sequence C followed by 3 warm up sets for barbell squats (7 reps at 50% of your working weight, 3 reps at 70% and 1 rep at 100%). - Again, any leg curling variation is ultimately fine, and if you don’t have a leg curl machine available then perform Glute-Ham Raises instead. - If you don’t have access to a Smith machine, perform a Leg Press Calf Raise instead. If you don’t have a leg press available, go with a One-Legged Dumbbell Calf Raise for 5 sets on each leg. - When you’re able to hold a regular straight plank for a full 60 seconds with perfect form, graduate to a Swiss Ball Plank. When you can hold the Swiss ball plank for 60 seconds, graduate to Stir-The-Pot for 8-15 reps. If you can perform 8-15 reps of stir-the-pot, superset the exercise with a swiss ball plank immediately after each set.

PHASE 3 TRAINING PLAN LEGS/PUSH/PULL ROUTINE

PHASE 3 OVERVIEW

By this point you’ll have a good degree of training experience under your belt and will have achieved some very impressive results from your Phase 1 and Phase 2 workouts assuming you’ve executed them as outlined and have combined them with a proper nutrition plan. It’s now time to advance things further by moving into Phase 3. In this phase you’ll be utilizing a “legs/push/pull” split that involves 3 separate workouts: Workout A: Legs Workout B: Chest/Shoulders/Triceps/Abs Workout C: Back/Biceps You’ll perform 4-5 total workouts per week, rotating through A, B and C. The first workout trains your lower body, the second trains all of your upper body pushing muscles, while the third trains all of your upper body pulling muscles. This splits your body up into systems of related muscle groups that work together on their respective movements, allowing you to train each individual muscle with a reasonably high volume and frequency while still fully recovering in between sessions. The total volume per muscle and the exercise variation for each workout will be further expanded in comparison to previous phases, letting you really hone in on each specific area and fully optimizing your gains. As I discussed in Phase 2, every person will recover a bit more quickly or slowly from weight training depending on a variety of factors (such as genetics, how physical their job is, other activities they perform outside the gym etc.), and this will influence whether 4 workouts per week or 5 workouts per week will be better suited to you. My recommendation is to start off on the lower frequency of 4 workouts per week, and then increase to 5 if you find that you’re recovering just fine and are willing to include the additional weekly session to see if it speeds up your progress. 5 workouts per week may also not be practical for some people, in which case sticking with 4 is fine. Once again, if your goal is to fully maximize your gains then you should be using whichever structure allows you to see the fastest gains in strength from workout to workout without feeling overly fatigued or burned out.

For the 4 day per week split, here’s how I’d recommend laying it out… Day 1: Workout Day 2: Rest Day 3: Workout Day 4: Rest Day 5: Workout Day 6: Rest Day 7: Workout For the 5 day per week split, this is what I recommend… Day 1: Workout Day 2: Workout Day 3: Rest Day 4: Workout Day 5: Workout Day 6: Rest Day 7: Workout A final option is to train using an interval-based structure rather than on set days of the week. In this case I’d recommend a “2 on, 1 off” approach. This simply means that you’ll train two days in a row, take one day off, and then repeat. This will average out to roughly 4 ½ workouts per week. Side Note: Although I do recommend employing this training phase 4-5 days per week for the best results, training 3 days per week is still an option if you’d prefer. You’ll still achieve ongoing progress this way, but it most likely won’t be at the same speed as what you’d achieve with a slightly higher frequency. If you’re aware of this and would still like to go with 3 days per week due to time constraints or just personal preference, then simply select any 3 days of the week to perform workouts A/B/C on, such as Mon/Wed/Fri or Tues/Thurs/Sat. Another option is to just train every other day, as this averages out to 3.5 workouts per week. Phase 3 can essentially be used indefinitely and is an effective style of training even for highly advanced lifters. If you want to change things up later on (such as adding in different exercises for variety) then feel free to do so, but you should be able to make continued gains on this routine for a very long period of time before needing to change anything out of necessity.

WORKOUT A – LEGS

EXERCISE SETS REPS

Barbell Squat 3 5 - 7

45 Degree Leg Press 2 8 - 10

Leg Extension 2 12 - 15

Lying Leg Curl 3 5 - 7

Romanian Dumbbell Deadlift 2 8 - 10

Seated Leg Curl 2 12 - 15

Smith Machine Calf Raise 5 5 - 7

Notes: - Start the workout off with Warm Up Sequence C followed by 3 warm up sets for barbell squats (7 reps at 50% of your working weight, 3 reps at 70% and 1 rep at 100%). - If it feels more comfortable on your lower back, a Seated Leg Press can be used in place of the 45 degree leg press. - If you don’t have access to a leg extension machine, perform Bulgarian Split Squats instead. - If you don’t have access to leg curl machines, re-structure the hamstring training portion of the workout to 3 sets of a Glute-Ham Raise for 8-10 reps (click here for a variety of different ways that a glute-ham raise can be performed without machines) followed by 3 sets of Romanian Dumbbell Deadlifts. - If you don’t have access to a Smith machine, perform a Leg Press Calf Raise instead. If you don’t have a leg press available, go with a One-Legged Dumbbell Calf Raise for 3 sets on each leg.

WORKOUT B – CHEST/SHOULDERS/TRICEPS/ABS

EXERCISE SETS REPS

Flat Dumbbell Press 3 5 - 7

Incline Dumbbell Press 2 5 - 7

Standing Decline Cable Fly 2 8 - 10

Standing Cable Lateral Raise 4 per arm 8 - 10

Rope Pushdown 3 5 - 7

One-Arm Overhead Cable Extension 2 per arm 8 - 10

Kneeling Rope Crunch 3 8 - 10

Straight Plank 2 30 - 60s

Notes:

- Start the workout off with Warm Up Sequence B followed by 3 warm up sets for the flat dumbbell press (8 reps at 50% of your working weight, 3 reps at 70% and 1 rep at 100%).

- If you don’t have cables to perform the standing decline cable fly, replace them with a Decline Dumbbell Fly. If you don’t have a decline bench then perform Flat Dumbbell Flys.

- If you don’t have a cable machine available for standing cable lateral raises, perform Seated Dumbbell Lateral Raises instead.

- If you’re unable to perform rope pushdowns, replace them with a Decline Dumbbell Skull Crusher. If you don’t have a decline bench available then perform regular Flat Dumbbell Skull Crushers. - If you’re unable to perform one-arm overhead cable extensions, replace them with a One-Arm Overhead Dumbbell Extension.

- If you don’t have a cable machine available to perform rope crunches, replace it with a Decline Crunch. If you don’t have a decline bench available, then perform a Floor Crunch instead. - When you’re able to hold a regular straight plank for a full 60 seconds with perfect form, graduate to a Swiss Ball Plank. When you can hold the Swiss ball plank for 60 seconds, graduate to Stir-The-Pot for 8-15 reps. If you can perform 8-15 reps of stir-the-pot, superset the exercise with a swiss ball plank immediately after each set.

WORKOUT C – BACK/BICEPS

EXERCISE SETS REPS

Overhand Pull Up 3 5 - 7

One-Arm Dumbbell Row 3 per arm 5 - 7

Lat Pull-In 2 8 - 10

Face Pulls 3 8 - 10

Bent Over Dumbbell Shrug 3 8 - 10

Standing One-Arm Cable Curl 3 per arm 8 - 10

Supinating Dumbbell Curl 2 5 - 7 per arm

Notes: - Start the workout off with Warm Up Sequence B followed by 3 warm up sets for overhand pull ups using an assisted pull up machine or lat pulldown (7 reps at 50% of your working weight, 3 reps at 70% and 1 rep at 100%). - If you aren’t currently able to perform overhand pull ups in proper form for at least 4 full reps, start out with Neutral-Grip Chin Ups or Underhand Chin Ups instead as you should be stronger on those variations. If those are not possible for you either, then perform Assisted Pull Ups and gradually progress until you’re able to perform them on your own. Finally, if you don’t have an assisted pull up machine available, go with a regular Overhand Lat Pulldown.

- If you don’t have access to a cable machine for Lat Pull-Ins, replace the exercise with a Neutral Grip Chin Up or Underhand Chin Up.

- If you don’t have a cable machine or rope attachment for face pulls, perform the exercise using resistance bands or replace it with a Reverse Machine Fly. If you don’t have a fly machine available, perform a Bent Over Dumbbell Lateral Raise instead.

- If you don’t have a cable machine for the standing one-arm cable curl, replace it with a Barbell Curl.

N0-FAIL CARDIO GUIDELINES

Although cardio is not a mandatory requirement for losing fat or reducing fat gains during a bulk, I still recommend that everyone include some cardio in their plan in order to optimize their overall results and general health. Aside from the basic calorie-burning effect of cardio, it also has the added benefits of improving metabolic conditioning, optimizing nutrient partitioning and even working as a form of active recovery in between weight training sessions Here are the general cardio guidelines I’d recommend following…

If you’re currently bulking and aiming to maximize muscle growth, perform 2 cardio sessions per week. You can either perform 2 H.I.I.T sessions, or 1 H.I.I.T session and 1 moderate aerobic session.

If you’re currently cutting and aiming to maximize fat loss while minimizing muscle loss, go with 3 cardio sessions per week as your starting point. You can either perform 1 H.I.I.T session and 2 moderate aerobic sessions, or 2 moderate aerobic sessions and 1 H.I.I.T session. Additional cardio can be optionally included later on if your fat loss stalls and you’d prefer to burn more calories by increasing your activity level as opposed to reducing your calorie intake.

For the full details behind the two different forms of cardio (H.I.I.T and moderate aerobic) and how to properly structure them, make sure to read through the “Efficient Fat Burning Cardio” chapter of the main e-book.

Aim to space your cardio sessions at least 8 hours away from your weight training workouts to maximize recovery. This could mean performing cardio in the morning and weights at night, weights in morning and cardio at night, or separating them onto different days altogether. If your schedule does not permit any of these options or if you just want to be as time-efficient as possible, perform your cardio immediately after your weight training workouts. Never perform cardio immediately pre-workout.

Always focus on making steady progression by increasing the workload for every successive cardio session that you perform. You can accomplish this in the following ways: - Increase the resistance on the machine. - Increase the distance that you travel at a given resistance. - Decrease the resting time in between intervals. - Decrease the work period of an interval and raise the intensity as a result. - Increase the work period of an interval at the same intensity. - Perform a greater number of total intervals.

If you are highly active outside of the gym (for example, you work a physical job or have physically demanding hobbies, such as playing sports), traditional cardio itself may not be necessary. Cardio is ultimately a tool for burning calories and improving cardiovascular health, but if you’re performing other activities that already accomplish this, traditional “gym cardio” likely won’t be needed and could even be counter-productive. If you require some help determining how much cardio you should be performing (if any), feel free to send me a coaching email for some assistance.

WARM UP ROUTINES & EXERCISES Below you’ll find the complete list of warm up routines with instructions for each exercise on the pages that follow. Sequence A (Full Body) 1) Cat-Cow Stretch x 10-12 2) Bent-Knee Iron Cross x 10-12 per side 3) Leg Swings x 10-12 per side/direction 4) Knee Circles x 10-12 per side 5) Thoracic Spine Foam Roll x 10-12 6) Scapular Wall Slides x 12-15 7) Face Pulls x 10-12 8) External Rotations x 10-12 Sequence B (Upper Body) 1) Thoracic Spine Foam Roll x 10-12 2) Scapular Wall Slides x 12-15 3) Shoulder "Dislocations" x 10-12 4) Face Pulls x 10-12 5) Reverse Fly x 10-12 6) External Rotations x 10-12 Sequence C (Lower Body) 1) Cat-Cow Stretch x 10-12 2) Bent-Knee Iron Cross x 10-12 per side 3) Leg Swings x 10-12 per side/direction 4) Knee Circles x 10-12 per side 5) Hip Flexor Stretch x 30-45 seconds per side 6) Lying Piriformis Stretch x 30-45 seconds per side

Thoracic Spine Foam Roll

Wrap your arms around the opposite sides of your upper body in order to separate your scapula, and with your hips elevated and head in a neutral position, slowly roll up and down the center of your upper back. Make sure to keep your muscles nice and relaxed here rather than tensing up. After that, tilt your body to the left and perform the same movement along the left side of your upper back as well as the right side.

Scapular Wall Slides

Stand with your head, upper back and butt pressed firmly against a wall. With your shoulders depressed and scapula retracted, place your upper arms and forearms against the wall at about a 90 degree angle. From there, press your arms overhead until you feel a good contraction in your upper back, and lower them back down as far as you comfortably can.

Face Pulls

Place a rope attachment at upper chest height and hold onto it with a neutral hammer grip. Keep your chest up, shoulders back and retract your scapula, and then pull the rope back towards your face while at the same time imagining that you’re trying to pull the rope apart. Think of it as though you were hitting a back double bicep pose on each rep, while making sure to keep your head stationary, and focus on squeezing your rear delts and upper back on each rep.

Cat-Cow Stretch

Kneel on all fours with your lower back neutral, knees directly underneath your hips and hands directly underneath your shoulders. Inhale to start, and then drop your belly toward the floor and arch your lower back while curling your head upward and shifting your gaze toward the ceiling. Pause briefly, and then reverse the motion by exhaling, rounding your spine and curling your head downward while shifting your gaze toward your belly.

Bent-Knee Iron Cross

Lay flat on your back with your arms extended straight out to either side. Raise your legs up off the ground with your thighs perpendicular to the floor and knees at a 90 degree angle. From there, simply drop your knees to one side while at the same time dropping your head in the opposite direction, and then reverse the motion by dropping your knees and head the other way.

Leg Swings

Stand facing against a wall or any other object you can place your hands on for support. Put all your weight on one foot and pick the other leg up off the ground. Now, simply swing that leg from side to side as far as you comfortably can in each direction while keeping your core tight. Once you’ve completed a set from side to side, turn your body in the other direction and perform the same swinging motion, except this time going from front to back. Repeat on the other leg.

Shoulder "Dislocations"

These can be done using either a resistance band or a broomstick. Grab it with an overhand grip and start with the stick in front of your body touching your stomach. Then, while keeping your arms straight, rotate it back in a circular motion all the way behind your head and down to your lower back. Your grip can be placed narrower or wider depending on your individual shoulder flexibility and limb length, so just find the distance that is most comfortable for you and that allows for a good stretch without any pain.

Reverse Fly

Standing in between a cable stand, use each arm to grip the cable on the opposite side with an underhand grip and without using any attachments. With the cables at shoulder height, perform a reverse fly motion until your upper arms are in line with the sides of your body, focusing on driving the cables back using the muscles of your mid-back as well as your rear delts.

External Rotations

Place the cable pulley at elbow height and grip a single-hand attachment with your elbow at a 90 degree angle. Position your elbow against your side with your forearm across your stomach, and then pull the cable attachment away from your body as far as is comfortable by externally rotating your shoulder.

Knee Circles

Kneel on all fours with your knees directly beneath your hips and hands directly beneath your shoulders. With your arms straight and belly button pulled in, pull your heel up to your butt and begin “drawing circles” in the air with your knee. The idea here is to make the largest circles as possible with your knee without allowing the position of your upper body to change. Once you’ve completed a set in one direction, reverse the motion by doing them in the opposite direction. Repeat on the other leg.

Hip Flexor Stretch

Kneel facing away from a flat bench and place one foot up on the bench, lunging forward with the other. Flex the glute of the leg on the bench and then slowly lean your body upright and backward until you feel a good stretch in your hip flexor. The specific angle that you place your leg at and how forward you lunge forward will depend on your individual flexibility. Hold the stretch for 30-45 seconds and then repeat on the other leg.

Lying Piriformis Stretch

Lay on your back with both knees bent at roughly 90 degree angles and bring your ankle over top of the opposite thigh. Raise your foot off the ground until your lower legs are roughly parallel to the floor and grip the underside of your thigh with your hands, drawing your knee toward your chest. Keep your ankle flexed in order to take pressure off of your knee joint, and make sure your head and neck are relaxed on the ground. Hold for 30-45 seconds and repeat on the other side.