Cardio (optional): You don't need anything fancy for cardio. Pick an exercise type you enjoy. I recommend an activity such as a sport, hike, dog walk, etc. as your cardio instead of dedicating direct time to it. Focus on resistance training first, then enjoy other activities that may improve your cardio capacity. Do these on your non-resistance training days.

Note: if you are training for a sport, you may want to dedicate time for cardio, but the best way to improve your cardio for an activity is to do that activity.

Positive Failure: Your goal is to reach concentric failure, or you are unable to move the weight by shortening your muscles (example, lifting the weight during a biceps curl). If you feel you did not reach failure and stopped early, do another set. If you are just starting out, you may want to do additional sets to learn the movement over failure first (known as skill acquisition).

Rep Tempo: 3-0-2-1 (3 second eccentric, 0 second static hold, 2 second concentric, 1 second static hold). Repeat until positive failure (see above).

Progressive Overload: Goal is to hit minimum number of reps (5) per set and add a rep each workout until you hit the max reps (10) in the 1st set. If you don't reach the minimum, reduce weight. If you reach or go over maximum, add resistance in the next workout to start back at the minimum reps (5) and work back up to maximum (10) with that weight.

Frequency: If you take the exercises in the given workout to positive failure, aim to do the workouts every 2 to 3 days. This allows for proper recovery and additional building muscle to occur. At a minimum, leave at least 1 full day between workouts. If performed properly, only 2 workouts are needed (max of 3 allowed).

Changing Workout Program: Do the program for 12 week and change it ONLY if you are getting bored. Otherwise, keep doing the same workout and focus on proper technique and progressive overload.

S: Seconds

M: Minutes

BW: Body Weight

DB: Dumbbells

RB: Resistance Bands

||: "Or" symbol

&: "And" symbol

/: Pick one.

R/L: All reps on weak side first, then all reps on strong side matching results of weak side. Take no rest during switch, and only take rest once both sides are complete.

Alt: Alternate left & right side. Once both sides are complete you achieved 1 rep.

If you want to workout at home, this is perfect for you. It sets up your foundation to get stronger and allows room to easily progress for the best results in a short amount of time.

The longest a workout will last is 45 minutes. If you do the lower range of sets (2-3), it takes 30 minutes. If you do the higher range (3-4) it takes 45 minutes per workout.

Nope. All of the information I provide is free! There are pieces of equipment, programs, supplements and other items I recommend that do cost money, but you can decide if you want to purchase them.

You pick! While I promote home workouts to save time, everything in the program can also be done at a gym. You decide where the best place for you to workout is (wherever you can be most consistent).

Nope! Unless you go to a gym and pay for a membership there, you can build a great body without ever paying month-to-month. All you need is the equipment above and to follow the workout plan.