2HOMEO-NAYSIS

(PYRAMID/PROGRESSIVE OVERLOAD)
Ok, this is a mini-cover letter basically to cover the points I want to put across and some of the
knowledge I gained over the couple of years that I’ve been lifting, that I want to instill into you. I
want you to remember one thing before I proceed. I want you to remember that once you start
this program that this was conjured by a person who was just like yourself wanting to gain/seek
more in your lifting potential, and that it was ALL self taught through trial and error. I have never
paid forward a SINGLE cent to anyone to be where I am today.
The program I running you through is the FIRST workout regimen that I have written for
anyone in confidence, ok? You will basically be my “prototype” dummy if you will, but you have
a lot to gain here and nothing to lose.
Also, I want you to remember that everything that I ask of you is never to demean you in
any manner or to put you down, I may get harsh or a little pushy at times but it’s all for the
greater good for the both of us. It is PARAMOUNT that you follow every single workout to the
tee along with the “soft diet” plan that I will write for you. About 70-80% of this program will
revolve around the training aspect and the remaining with the diet. BUT BUT BUT, remember,
that in the end, far into the future when you reach a plateau as we all do (like myself), that diet
will be your only salvation. Diet is definitely the most important factor into building a godly
physique along with great training.
To sum this up, I will dot bubbles below basically covering all the points that you MUST
stick to. Like I said earlier in the week, it will be a waste of both of our times if we can’t work
together in 100% unity. So, like I said:
● 8-WEEK LIFTING PROGRAM
● 5 DAYS A WEEK (YOU CAN CHOOSE YOUR DAYS OFF)
● MUST EAT MINIMALLY 4 TIMES A DAY (6 IS THE OPTIMAL, EASILY
ACHIEVABLE ON DAYS OFF)
● FOLLOW PROGRAM TO A TEE, NO SLACKING OFF, IF ANYTHING WAS
MISSED LET ME KNOW
● WEEKLY CHECK-INS (ABOUT 2 TIMES A WEEK, FOR SURE ONCE)
● KEEP DRINKING TO A MINIMUM (TRY TO KEEP IT ONCE A WEEK IF
POSSIBLE, IT HELPS TO KEEP ALL THE UNNECESSARY SUGARS AND
CARBS AWAY)
● LASTLY SLEEP IS MORE IMPORTANT THAN YOU THINK. TRY TO GET
MINIMALLY 6 A NIGHT, AND OPTIMALLY 7-8 IF POSSIBLE

Alright bud, this about sums up everything​ ​I wanted to cover, lets get this rolling.
 Day 1 (Legs):
Alright we’re starting the week off with legs. Now the conventional squat has always
been an exercise that I’ve struggled with so we’re going to take a different
approach.(​Remember, get a quality 15 minutes of lower body warm-up before
starting)

Exercise 1: ​The Box Squat

I’m going to run you through every exercise in detail instead of just throwing you in the
dark. I want you to understand your body and how the muscle functions and feels with
every movement. I really want you to FEEL muscle hypertrophy and contractions
instead of just going through the movements.
Here you’ll be doing 6 total sets. 4 working sets and 2 warm-up sets
Set 1 (warm-up): Just the bar 15 reps
Set 2 (warm-up): 95 LBs 15 reps
Set 3: 65% 1RM (One Rep Max) 12 Reps
Set 4 75% 1RM 10 Reps
Set 5 85% 1RM 6-8 Reps

Exercise 2: ​Seated Leg Press (Shoulder Width stance with toes pointed slightly
outwards)
Ok After the first exercise your legs should be feeling pretty damn pumped/fatigued if hit
right along with the 15 minute warm-up. The two hardest exercises will be completed
first. Now I have you going with this particular stance to put more emphasis on your
outer quad sweep. There are numerous of feet positioning to alter what muscles you are
hitting but we will start with this one for the 8 weeks.
Here you’ll be doing 4 total sets. 3 working sets and 1 warm-up set
Set 1 (warm-up): 2 plates (One on ea side) 12 reps
Set 2: 60% 1RM 15 reps
Set 3: 70% 1RM 15 reps
Set 4: 75% 1RM ​FAILURE
Exercise 3: ​Standing Stiff Legged Deadlift
So this exercise is a bit more intermediated than a cookie-cutter machine where it is laid
out for you. The most important detail here to note is to never fully lock out your knees
or to put any of pressure of the weight you’re holding onto your knees. NO rounded
back, keep it nice and flat or even slightly arched, keep the barbell close to your legs at
all times and lower and STRETCH your hamstrings. Go down nice and slowly on the
descend, then on the re-ascension, EXPLODE up and squeeze your glutes.
Here you’ll be doing 4 total sets. 3 working sets and 1 warm-up set
Set 1 (warm-up): Just the bar 12-15 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 8 reps
(Only for certain exercises I will list the the % of your 1RM that I want you to
perform the exercise at because it is a crucial compound lift the requires track
progress. The rest of the exercises will be performed at your discretion but
ALWAYS in a pyramid style succession. It will be up to you to challenge yourself
to your full potential whilst always giving it your 101% effort on the last set which
will always be your heaviest set.)

Exercise 4: ​Standing Barbell Walking Lunge

Not much explanation needed here. Keep note; make sure that your knees never go
over your toes, it’s just bad for that anatomy of your body and can real create some
kinks in your body. Also, make sure you are REALLY lunging, get a nice full long stretch
to really activate those quads.
Here you’ll be doing 3 total sets. 3 working sets 0 warm-up sets
Set 1: 30-40 ft. walk
Set 2: 30-40 ft. walk
Set 3: 30-40 ft. walk

Exercise 5: ​Smith Machine Hip-Thrusts (Glutes & Hamstrings)

This movement is a HIGHLY underrated movement and should definitely be
incorporated in a lot more of mens workout regimens. It has been my go-to exercise for
bringing up my booty gains. Here, grab the portable bench and lay it across the smith
machine and grab a cushion-pad and wrap it around the bar.
Here you”ll be doing 4 total sets. 3 working sets 1 warm-up set
Set 1 (warm-up): Just the bar 15-20 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 8 reps
Exercise 6: ​Seated Leg Extension (Quads)
I see a ton of people perform this wrong. Here, make sure when you’re at the top of the
movement that you really SQUEEZE your quads. Just note; this is an accessory
movement but also a core movement in my opinion as well. You can hit either your
outer quad sweep or your teardrops. Just focus more on your tear drops get a shoulder
width to wide stance with your toes slightly pointing outwards. For your outer quad
sweep push your legs together or slightly apart with your toes pointing straight out or
slightly inward.
Here you’ll be doing 5 total sets
Sets 1-5: Failure (Try your best to challenge yourself here)

Exercise 7: ​Machine Hamstring Curl

Like the seated leg extension, just make sure that you’re SQUEEZING your hamstrings
at the top of the movement, and the the descension is extremely slow and controlled on
the way down so that you can really feel the muscle tearing apart.
Here you’ll be doing 3 total sets
Set 1: 15 reps
Set 2: 12 reps
Set 3; 10 reps

YAY!
Alright, so we finished day 1 of the pyramid training. If all the movements I provided
were performed at the best of your ability, you should be soaked in sweat, and just
completely spent. Take the time to spend your last 10-15 minutes at the gym doing
static stretching. Make sure to never do extreme amounts of static stretching before leg
day as it can hinder your performance. I understand we all have knicks and pains but do
your best to keep your pre-stretching only dynamic. We want to keep the muscles
flexible, elongated, and lean.
 DAY 2 (CHEST):
Alright, moving onto any guys or most guys favorite day of the week. Won’t need as
much explanation for this, let’s just make sure that we get a proper ​10-15 minute
warm-up/mobility​ session going before we head straight into it. Just listen to your body
it will let you know what you need.

Exercise 1: ​Cable Flys/Dumbbell Flys

Just 3 sets. Each set is to be performed at an extremely low weight, but just enough to
stimulate your chest and get the blood pumping to the chest. We don’t want much
fatigue here, just stimulation.
(NOTE; Between EVERY SINGLE and ALL chest exercises you perform I want you
to carry around a 5lb plate with you, place both of your hands flat like a pancake
and pretend you’re squeezing the plate like a pancake with your elbows parallel
to the ground and push the plate away from your body and SQUEEZE your chest
for maximum pumps)

Exercise 2: ​Flat Barbell Bench Press

Ok. I will run through all exercises with you in person once before I let you off the hook,
because it’s far too much to write and too complex to comprehend simply over text. Just
simply for this program I’ll have you stick to flat bench instead of dumbbells. In the
future we will diversify.
Here you”ll be doing 5 total sets. 4 working sets 1 warm-up
Set 1 (warm-up): Just the bar as many times needed to gain the proper motion
Set 2: 65% 1RM 12 reps
Set 3: 75% 1RM 10 reps
Set 4: 80% 1RM 6-8 reps
Set 5: 90% 1RM 3-5 reps

Exercise 2: ​Incline Dumbbell Bench Press (Alternate Angles)

For this program, we will stick to this instead of any barbell bench pressing. Just for less
risk of injury as well as higher hypertrophy.
Here you”ll be doing 5 total sets. 4 working sets 1 warm-up
Set 1 (warm-up): 15 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 6-8 reps
Exercise 3: ​Flat Bench Dumbbell Flys
Ok the chest is pretty swollen right now, or it should be. We’re going to open it up so we
can get back to the heavy lifting. Grab weights that are challenging but you can control
and get a full ROM (Range of Motion).
Here you'll be doing 3 total sets. All working sets
Set 1: 8-12 reps
Set 2: 8-12 reps
Set 3: 8-12 reps

Exercise 4: ​Incline Bench Press Machine

Self explanatory. The only thing i’ll say here is the key to this exercise is progressive
overload and extremely slow and controlled on the negative of the rep, then an
explosive ascension of the weight. Keep your shoulder blades pinched and chest
popped out and squeeze.
Here you’ll be doing 4 total sets. All working sets
Set 1: 12-15 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 6-8 reps

Exercise 5: ​Decline Press Machine

Self explanatory as well. Just put the seat low enough that at your resting point your
outside portion of your chest is slightly in a stretched position. Same as the previous
exercise, a nice slow controlled negative, and then an explosive ascension.
Here you’ll be doing 4 total sets. 3 working sets 1 warm-up
Set 1 (warm-up): 15-20 reps
Set 2: 15 reps
Set 3: 10-12 reps
Set 4: 6-8 reps

Exercise 6: ​Flat Dumbbell Chest Press (Dumbbells Touching/Elbows Tucked in)

Ok this will be one of our finishing workouts to get that last blood rush before we finish
chest with some cable flys. Here lay on your back with two dumbells, extend your arms
into the air with both dumbbells touching and elbows tucked in. Lower the weight to your
chest very slowly and when you push back up towards the ceiling… SQUEEZE!
Here you’ll be doing 3 total sets. All working sets
Set 1-3: Failure
Exercise 7: ​Machine Cable Flys (Alternate Angles):
I just want to emphasize alternate angles here. The very top angle high to low will be
hitting the lower/outer portion of your chest. Middle range will be hitting the entire chest,
but not emphasized as much as the other specific angles like high to low and low to
high. Low to high will be hitting your upper but can definitely get taken over by your delts
if you don’t start wide enough. Make sure to hit all angles as necessary to your bodies
demands.
Here you’ll be doing 5 total sets. All working sets
Set 1-5: Failure (Alternate Angles)
 Day 3 (Back):
Personally back is a huge issue for majority of people as it is the largest muscle in the
upper region. Generally through a series of heavy compound moves mixed with some
isolation work though will be able to get a thick defined back as desired.

Exercise 1: ​Conventional Lat Pull Downs

Here form is key to really target the lats and really get that contraction that you need.
Too many times do I set people do this exercise with rounded backs and just going
through the motion. Correct form will follow; Slight arch in lower back, chest pointed
towards the ceiling, and hands held on the bar nice and wide with your shoulders
cocked back and lats spread out.
Here you’ll be doing 4 total sets. 3 working 1 warm-up set
Set 1(warm-up): 12-15 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 8 reps

Exercise 2: ​Single Handed Machine Lat Pull Down/Rope Lat Pull Down ​(Superset):
Ok all that superset means is too complete two exercises to be considered one. In
simpler terms, as soon as you finish the first exercise move onto the second RIGHT
AFTER no rest, and that will be one completed set. I’ll show you these two in person.
Here you’ll be doing 3 total sets. All working sets
Set 1: 12 reps both
Set 2: 10 reps both
Set 3: 8 reps both

Exercise 3: ​Rack Pulls (Modified Version of Conventional Deadlifts):

Deadlifts are a staple in majority of lifting programs to help bring up overall strength and
a lagging back, but due to personal experience and trial and error, I found that rack pulls
can be just as effective with a lot less risk than conventional deadlifts have to offer. With
these, you’ll be much safer and will also be able to build a thick back.
Here you’ll be doing 5 total sets. 3 working sets 2 warm-up sets
Set 1 (warm-up): Just the bar as many reps as needed
Set 2 (warm-up): 135 lb 10 reps
Set 3: 60% 1RM 15 reps
Set 4: 70% 1RM 10 reps
Set 5: 80% 1RM 6-8 reps
Exercise 4: ​Bent Over Standing Single Handed Dumbbell Rows
This exercise is extremely important and form is EVERYTHING. Slight momentum is
fine, as long as we’re getting the full ROM (Range of Motion) with a full squeeze at the
top and a full hang at the bottom then we know we’re in a good place.
Here you’ll be doing 3 total sets. All working sets
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6-8 reps

Exercise 5: ​Sitting Cable Rows

Everyone knows this. Here sit your butt back as far as your knees will allow you with a
slight bend so that your back is overly bent. As were heading to the end of our back
workout i want to get on a machine to reallllllly tear that back apart by getting a full
stretch and then a really intense squeeze. Choose a weight that you’ll be able to fully
control but obviously while challenging yourself.
Here you’ll be doing a total of 3 sets. All working sets
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8-10 reps

Exercise 6: ​Lower Back Extensions/Rope Pulls Low-to-High (​Superset)

Final stretch of the workout, let’s end strong with this full burn superset. Hop onto the
lower back extensions first go nice and slow on the descension and an explosive
ascension. Then head over and attach a rope to any machine at the lowest setting,
scoot your body back with your body full extended while slightly bending forward and
squeeze your lower lats.
Here you’ll be doing 3 total sets. All working sets
Sets 1-3 for lower back extensions: 12 reps
Sets 1-3 for rope pulls: Failure
 Day 4 (Shoulders)
(Biceps/Triceps Optional)
One of my personally most disliked muscles to train, but let’s get it done. Shoulder take
an extreme amount of effort but are also feasible to destroy in a short amount of time.
Generally doesn’t take longer than an hour, so I sometime’s pair them along with some
arms after. It’s completely optional, just listen to your body.

Exercise 1: ​Standing Overhead Barbell Military Press:

Full ROM here, let’s stand straight up with the barbell starting right above our collar
bone. Keep back region very tight with shoulders cocked back and glutes flexed.
Here you’ll be doing 5 total sets. 3 working sets 2 warm-up
Set 1 (warm-up): just the bar
Set 2 (warm-up): 50% 1RM 12-15 reps
Set 3: 65% 1RM 12 reps
Set 4: 80% 1RM 6-8 reps
Set 5: 90% 1RM 4-6 reps

Exercise 2: ​Sitting Barbell Military Press

Doing this exercise may seem similar to the first but hear me out, they hit two
completely different regions of the delt. Standing overhead press focus more on the
front part of your delt while sitting with your back straight and the dumbells right next to
your ears will really fry the middle of your shoulders. Keep them cocked back and your
back tight.
Here you’ll be doing 3 total sets. All working sets
Set 1: 12 reps
Set 2: 10 reps
Set 3: 6-8 reps

Exercise 3: ​Standing Rope Upright Rows

Grab a rope and put it on the lowest setting. Grab the rope with your thumbs facing
toward the ground, so a downward grip. We’re going to row the rope up stretching the
rope as far as possible and squeezing at the top.
Here you’ll be doing 4 total sets. All working sets
Sets 1-2: 12 reps
Sets 3-4: 10 reps
Exercise 4: ​Dumbbell Lateral Raises/Cables
Everyone knows this, no explanation needed.
Here you’ll be doing 3 total sets. All working sets
Sets 1-3: Failure

Exercise 5: ​Sitting Touching Dumbbell Overhead Presses

This one is completely new to you, I will show you in person.
Here you’ll be doing 3 total sets. All working sets
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps

Exercise 6: ​Sitting Bent-Over Dumbbell Rear Delts

It’s very important to go light here and really get a mind blowing burn here every set.
Don’t ego lift here and swing your body everywhere, there really is no point. Make sure
the dumbbells go behind your legs and your pinkies are pointed outwards when doing
this.
Here you’ll be doing 4 total sets. All working sets
Sets 1-4: Failure
Day 5 (Repeat Day 1: Legs)

Ok this will be our program for the 5 days

every week. I’ll have you do these for 4
weeks and then switch you to something
new for the last 4 weeks. I didn’t include an
arm day except into shoulders due to the
fact that your arms get so much indirect
work through all of the other compound lifts
that it isn’t COMPLETELY necessary to
have an entire day dedicated to them. Now
i’m not saying to neglect them or have an
“arm” day, by all means if you want to take
a 6th day a dedicate it to arms, then do it.
Just know arms are great to work but will
get a low of work through the processes of
the main days.