Build a Stronger You
Fortune Favors the Bold
These are my personal workouts I’ve used to get in the best shape of my life. It doesn’t matter how old you are, if you are a male or female, beginner or professional, this workout program is for you and will give you the results you deserve!
This program was designed with your busy schedule in mind, and allows you to conquer it however fast or slow you want. You can workout as many days per week as your schedule allows, and take a rest day when you feel you need one. But you must finish every single workout.
Along the way, you will learn over 100 different exercises and challenge yourself with supersets, drop sets, tempo training, ab routines, and tabata cardio. Additionally, I have provided links for each exercise that demonstrates how to perform the exercise and give you tips on execution.
I’m no different than you. If it works for me it will work for you. I’m confident my workout program will work for you, but only if you are ready to work for you!
Important things to look over before you get started
Order of Workouts
Begin with Workout #1 and continue down the list until your reach Workout #30
The workouts are written in strategic order and should be followed accordingly. Each workout focuses on a specific muscle group. The workout order allows ample recovery time before a muscle group is trained again.
Ideally, you should perform at least 3-5 workouts per week to achieve the best results on this program. Make an effort to workout as many days per week as your schedule allows.
Rest days are important! In order for your body to build and tone muscle you must allow it to rest and recover. If you don’t allow your body to go through the healing process you will get weaker, not stronger!
Take rest days when necessary. It is recommended you take at least 1-2 rest days per week for optimal recovery.
Order of Exercises
The exercises listed for each workout are in strategic order and should be followed exactly as they are written. However, if a certain situation prevents you from following the exercise order (i.e machine is taken) then simply skip the exercise and come back to it later.
In order to successfully stimulate muscle growth you must progressively increase the weight and resistance. After each set you should make an effort to increase the weight, even if only by a small amount.
Train to Failure
The ‘Golden Rule’ of building lean muscle is pushing your muscles to absolute failure! By pushing your muscles to absolute failure you fully stimulate every muscle fiber and cause maximum damage. Typically, on the last set of an exercise your goal should be to push until you fail.
Don’t let your fear of failure hold you back! You simply will not get results if you take it easy and never challenge yourself.
Finish Your Set
No matter what, you must ALWAYS finish the set you started. If your goal was to get 10 reps and you failed at 8 reps then have a spotter help you with the additional two reps, or decrease the weight and immediately compete the final two reps. Don’t think negatively about a positive situation. Remember, muscle failure is how you grow!
You must allow yourself time to rest between sets (except supersets). There is no exact rest time to maximize results. Typically, you should allow yourself between 1-3 minutes rest between sets. Follow your instinct and what your ‘gut’ tells you when it comes to rest time. Soon as you feel ready, jump in there and go!
Tababa is a type of interval training where you perform a high-intensity exercise for 20 seconds, followed by 10 seconds rest, repeated for 8 rounds (4 minutes total). For example, sprint for 20 seconds, then rest for 10 seconds, and repeat until 8 rounds are complete.
There are several ‘Tabata Timers’ available for iphone and android. I recommend you use a FREE app called ‘GYMBOSS’. Once you download the app you can press TABATA and begin
Tabata can be done using any high intensity exercise, such as: stationary or spin bike, treadmill sprints, elliptical, outdoor sprints, battle ropes, jump rope, ball slams, rowing machine, etc.
‘Low Intensity Steady State Cardio’ is any form of cardio performed at a pace you can comfortably maintain over a long period of time. You should be able to carry on a conversation while doing this type of cardio and your heart rate should be kept at a moderate level.
LISS cardio can be done on a treadmill, stationary bike or spin bike, elliptical, stair stepper, rowing machine, walking outside, hiking, etc.
Let’s Do This
This workout marks the beginning of your journey. One day you will look back at this workout and be proud of how far you have come! ... more »
Hopefully you have recovered from your first workout! Now it’s time to switch gears and focus on your back and biceps muscles. We also ... more »
Are you ready for your first leg day? Don’t worry you got this! We are going to focus on fundamental movements and target every muscle ... more »
Hopefully you took a rest day after the first workout because we are back to hitting the chest, shoulders and triceps again! It’s okay ... more »
It’s back and bicep day again! I love starting out my back workouts with pullups. It’s considered the king of all back exercises. ... more »
Back to pay those legs another visit today! Do some light stretching beforehand to get the blood flow going and loosen up those ... more »
Your confidence should be high at this point and now it’s time to increase the intensity with supersets! A superset is a grouping of ... more »
Hopefully you liked the supersets in the last workout because they keep coming in this back workout! You are really going to love this ... more »
This workout is going to be your first true test of willpower and determination. You have to go into it feeling confident and tell ... more »
Time to work those arms! This workout is going to help you tone your biceps and triceps. It’s definitely challenging but you can do it! more »
Boulder shoulders coming up! One of the quickest way to improve your overall physique is to focus on developing your shoulders. Having ... more »
This workout marks the beginning of drop sets! Drop sets are a way to push past muscle failure and maximize results. Once you reach ... more »
Today we have a great back workout on deck! Hopefully by now you have created a better ‘mind to muscle’ connection with your back and ... more »
I’m not going to lie. This workout is brutal. But, I promise you have what it takes to finish it and you are going to be proud once ... more »
This is my favorite arm workout of all time. The intensity starts off right away with a crazy bicep and tricep superset. It feels like ... more »
This shoulder workout includes one of my favorite exercises, which is the single-arm cable side raise. It’s one of the exercises I used more »
This workout introduces you to ‘Tempo Training’. There are two parts to every movement: the positive (concentric) and the negative ... more »
You are going to love this shoulder and arm workout! I really enjoy training my shoulders and arms together because you can incorporate more »
Ladies and gentlemen, when it comes to leg workouts I promise you this is the king of them all. Make sure you do some light stretching ... more »
I first started training chest and back together when I learned that it was Arnold Schwarzenegger’s favorite muscle groups to train ... more »
Back for another killer shoulder and arm workout! I really like this workout because it incorporates a lot of single-arm movements to ... more »
This leg workout is a special one for sure! It’s all supersets from start to finish! I find that my legs respond best to large amounts ... more »
Welcome to the ultimate chest workout! I designed this workout to incorporate a strategy called pre-exhaustion. Basically, you are ... more »
In the competition world they say ‘backs win shows’. Basically, this means that when you look at a group of fitness competitors from ... more »
Back with another killer leg workout. If you survived workout #19 then you know a little about what to expect here. Lots and lots of ... more »
This shoulder and arm workout is total destruction! I also threw you a curve ball at the very beginning of the workout. You see it all ... more »
Today’s workout is all about back and biceps. First, we are going to conquer your back muscles. Then, we are going to come in and ... more »
Training chest and shoulders together is something I recently started doing. It makes sense, both incorporate push exercises and the ... more »
Nothing crazy here. Just another killer leg workout with lots of volume. You are going to be tested on your squats today. Start off ... more »
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