Table of Contents
Introduction 6
The Basics
Why get strong? 10
Building strength 12
Nutrition for your body 14
Nutrition when training 16
Equipment 18
Getting started 20
Following a program 22
Following a workout 24
Warm up 26
Cool down 28
The Exercises
Core
Bicycle crunch 32
Dumbbell toe touch 34
V-up 36
Butterfly sit-up 38
Single-arm kettlebell sit-up 40
Kneeling ring rollout 42
Forearm plank leg march 44
High plank shoulder tap 46
Kettlebell plank drag 48
Side plank hip drop 50
Side plank warm hug 52
Medicine ball Russian twis 54
Fast mountain climber 56
Slow cross mountain climber 58
Kettlebell farmer's walk 60
Upper Body
Staggered stance single-arm row 62
Dumbbell renegade row 64
Barbell bent-over row 66
Dumbbell upright row 68
Ring row 69
Barbell bench press 70
Single-arm half-kneeling kettlebell press 72
Standing dumbbell shoulder press 74
Lying dumbbell chest fly 76
Barbell overhead press 78
Pull-up 80
Chin-up 81
Push-up 82
T push-up 84
Triceps dip 86
Standing dual-dumbbell biceps curl 88
Lower Body
Barbell front squat 90
Barbell back squat 92
Dumbbell sumo squat 94
Kettlebell goblet squat 96
Rear-foot-elevated split squat 98
Barbell good morning 100
Barbell glute bridge 102
Dumbbell walking lunge 104
Dumbbell reverse lunge 106
Dumbbell lateral lunge 108
Dumbbell step-up 110
Conventional barbell deadlift 112
Dumbbell Romanian deadlift 114
Kettlebell single-leg deadlift 116
Power
Burpee 118
Plyo push-up 120
Box jump 122
Jump lunge 124
Dual-kettlebell push press 126
Jump squat 128
Barbell push press 130
Single-arm dumbbell snatch 132
Single-arm kettlebell clean 134
Barbell clean 136
Russian kettlebell swing 138
Kettlebell windmill 140
Wall ball 142
Standing overhead medicine ball slam 144
Dumbbell thruster 146
Barbell thruster 148
The Programs
Level 1
Weeks 1-4 152
Weeks 5-8 156
Weeks 9-12 160
Level 2
Weeks 1-4 164
Weeks 5-8 168
Weeks 9-12 172
Level 3
Weeks 1-4 176
Weeks 5-8 180
Weeks 9-12 184
Index 188
Acknowledgements 192
