MUSCLE-BUILDING AND STRENGTH WORKOUTS

Workouts A and B are to be done on non-consecutive days three times a week.

This means that in any given week you will either do Workout A twice and Workout B once
or Workout A once and Workout B twice.

Some of the moves are numbered 1A and 1B, or 2A and 2B. This means that those two
exercises form a superset and so are performed in the following way: do all the reps of the
first set of the A move, rest for the stated period, then do all the reps of the first set of the B
move. You then rest again, if a rest period is stated, then return to the A move and repeat this
until all the sets are done, at which point you move on to the next exercise. In Workout A
below, 4A and 4B require a different number of sets, so follow 4A and 4B as normal for the
first 2 supersets and then, once the second set of 4B is complete, do just the remaining set of
4A.

Its really important that you stick exactly to the exercises, sets, reps, tempo (see
explanation) and rest periods listed.

Workout A

Exercise

Sets

Reps

Tempo

Rest

1A

Front squat

46

5010

120 sec

1B

Lying hamstring curl

46

5010

90 sec

2A

Dumbbell bench press

68

4010

90 sec

2B

Shoulder-width chin-up

68

4010

90 sec

3A

Standing barbell shoulder press

68

4010

90 sec

3B

60 hammer curl

68

4010

90 sec

4A

Single-leg calf raise

810

2110

70 sec

4B

Hanging leg raise

1012

2010

60 sec

Workout B

Exercise

Sets

Reps

Tempo

Rest

Deadlift

8, 6, 4, 4*

3210

180 sec

Rack half-deadlift with shrug

68

2110

180 sec

3A

Decline bench press

68

3110

90 sec

3B

Lean-away pull-up

68

4010

90 sec

4A

EZ-bar reverse curl

68

2210

0 sec

4B

Weighted triceps dip

68

4010

0 sec

4C

Barbell wrist curl

1012

2010

60 sec

The 8,6,4,4 reps refer to the first set being an 8-rep set, the second set you will increase the weight slightly and aim for 6
reps, and for the final two sets the weight will go even heavier and the rep goal drop down to just 4.