TMD ManWorkOut

Chad Howse Presents…

The Man Workout Old School and Hard Core

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Building a More Optimal Body NOTE: Before you read the manual and start the workouts, refer to the Quickstart Guide. It’ll help you determine how to measure your progress in regards to both your diet and your training. This section is purely about working out and being awesome. The Man Diet was created because I saw a massive gap in men’s nutrition where an industry wasn’t giving men what they needed to be the men they want to be, and what they want to be is as far away from average as possible. You’re here because you want to be better. You want to be stronger, stronger, have more energy, energy, and squeeze every ounce of potential out of your body that you can. This program isn’t for those content with mediocrity. mediocrity. It’s not made to help you sustain or maintain but to grow and gain and reach whatever your ideal is. The Man Workout is the next step in this evolution. It carries on the torch of the Man Diet, helping you produce more testosterone, and getting you stronger and more athletic so you can do what you want in this lifetime. li fetime. Diet is incredibly important in your health, body composition, and energy, energy, but training can’t be discounted at all. It’s the other half of the puzzle, and that you’ve added the Man Workout on to the Man Diet only ensures you’ve got all of the pieces to the puzzle, and just like in the Man Diet, the Man Workout will do things differently.



What It Means to Train Like a Man Does a man train to look l ook better? Of course. We all want to look better because that makes us better , even if it’s a somewhat trivial aspect of life, it’s an important one. But a man doesn’t train merely for improved aesthetics, he has a larger, larger, deeper reason for training. It’s a reason that he sees in his children and is fueled by his desire to be able to protect them and be there for them and teach them and play with them. He sees his purpose for training in his lady’s eyes for many of the same reasons. He wants to be at his best for her, her, to protect her, to lift her up. But he also sees it when he looks in the mirror. mirror. He’s hungry. hungry. He wants to be better. better. He wants greatness. He wants to be able to perform in the battle that is life. He wants strength and power and energy. energy. A man doesn’t merely train to look better, better, there’s always more to it than that. He’s a man. He understands that being a better man is, in part, being a stronger man. It’s being a man that can carry a heavier load – both



literally and guratively – so while you’re going to build your best physique aesthetically, you’re also going to get stronger, you’re going to become a better athlete, and a more optimal man. Training like a man means you’re not afraid of hard work and you relish pain. You seek it out because you know that feeling makes you stronger. And the Man Workout will give you ample amounts of pain, moments when you’re going to want to quit, but you won’t. Because you’re a man damnit!

Testosterone and Weight Training With The Man Diet we’ve taken the stance that naturally increasing your testosterone levels makes you a more optimal man. It makes you better mentally, by reducing your likelihood of experiencing depression, it improves your energy, and it makes you better physically. So how does The Man Workout carry on this torch and further this desire for you to become the best man you can possibly become? We’ll talk about the order of focuses with The Man Workout next – and a lot of that order has to do with natural testosterone increases – but where exercising and strength training are concerned, their impact on testosterone is immense. First, training helps you perform more efciently. It increases your blood ow and your body’s overall performance, along with things like lung capacity and mental performance. If you’ve also bought The Man’s Guide to an



Epic Sex Drive, this, The Man Workout will help you a lot in that realm as well. Where pure testosterone is concerned, The Man Workout will help you immediately with the heavier, compound lifts that give you a surge of testosterone in the middle of your workout, but also with fat loss. As we’ve talked about on the site a lot, body fat and testosterone aren’t friendly, and while you can accomplish a lot in the realm of fat loss simply through diet, you’re not going to get to where you want to be on diet alone. Where you’re going to see more success with The Man Workout, however, isn’t simply with the workouts, and how they help you burn fat, build muscle, and grow stronger. It’s in the bigger picture. We’re building a body that repels fat, making it easier to keep this testosterone killer at bay long after you’ve nished The Man Workout, and it all has to do with the order of our focus, along with the details of your daily workouts.

A Different Order We’re using a specic strategy that will help you construct your ideal body by focusing on different aspects of your physique in the correct order . When setting out on a mission to build a better body, you have to use this approach to get optimal results. By “optimal results” I mean a body that not only looks better, but performs better as well. And where looks are concerned, you’re not a guy walking around with puffy muscle or a bit of a belly, but a V-Shaped torso that’s as close to the ideal “Adonis Ratio” as possible.



Where performance is concerned, you’re going to be stronger not merely in a weight room sense, but in functional and athletic sense as well. You should see increases in your vertical leap and well as your grip strength. You should be more explosive and powerful, not just “weight room strong”. We’re going to mold and shape you into that guy you want to be. But the weight room isn’t merely for physical gains, you’re going to push through pain and stay consistent and disciplined with your training, coming out as a better man once this epic program has run its course. Speaking of running its course, follow this entire program through. Don’t stop after phase 2 or 1, keep going to the end to see the kind of physique you can build when you do things a little differently. Now, about that order… FIRST, you have to get stronger. Getting stronger will make it much easier to then build muscle or burn fat. This has to be the rst thing any guy focuses on. Getting stronger is the rst piece of the puzzle no matter your performance or aesthetic goals, and that’s exactly what we’re going to do rst. Our rst 3 weeks will focus on strength. You’re going to not only become stronger in the weight room, but the workouts we’re using will help you get A LOT more strong in a functional strength. You’ll notice this in your everyday life through improved grip strength, even better posture and balance. These aren’t your typical “strength workouts”. It’s not all high weight for low reps. Actually, there’s a fair amount of conditioning involved, designed to help you start performing more optimally and efciently which will in turn help you naturally increase your testosterone levels – which is obviously a chadho sefitness com


big part of why you’re here. Second, you need to burn fat. Sure, you’re going to be eating in a way that will help you burn fat even as you’re getting stronger, but this second phase will help you take your fat loss results to the next level, which will have an incredibly positive effect on your testosterone levels. This isn’t just a fat loss phase, if your goal is to build muscle you’re going to do so, but more slowly from a weight gaining side of things because of the nature of the workouts. But trust me, it’s all a part of the bigger picture. Right on the heels of your strength training, this fat loss phase will help you perform more efciently. When you begin to get in better shape your body has to do less work to run. Efciency is the name of the game. It’s what will help you have more energy and even burn more muscle in the long run. This is also the phase where you’re going to get in better shape. You’re going to build stronger lungs, improve your muscular endurance, and build upon the functional strength you’ve developed in phase one. Lastly, but not “leastly”, you need to build muscle. It matters not if your overall goal is fat loss, you can keep your body burning fat through your diet. But men need muscle. We need muscle to naturally enhance our testosterone levels, but also to improve our insulin health. Our body performs better when we have some muscle. It doesn’t have to be a ton, and it’s better if it’s strong muscle like we’ll build in these workouts, but we need it. We need it to build the shape we want, to have the strength and performance we want, and to have the hormone levels we want.



Before we get started with phase 1… Follow these workouts to a tee. Each of the exercises are easily found on youtube, which is a great resource for nding how to perform them properly and effectively. Whatever you do, work hard. If you work hard, you’re going to succeed with this program.



The Mental Side Toughness isn’t a physical trait, it’s something that’s completely of the mind and it’s the ability to persist when most would quit or cower or ee, and the gym is the perfect place to become tougher. Use it as such. Don’t miss workouts. Don’t party the night before you’re supposed to train. Don’t go half-assed in the gym, put all your effort into your workouts and don’t stop short of where you can go. By stopping short you’re just getting used to giving something a little less than your best, and what’s the use? Scared of a little pain? Lazy? The gym is the place to break out of the bad habits you and I have incurred over the years. Use it to not only become a stronger man in the physical sense, but a tougher, grittier man where it counts: in the mind. Now go forward and forge your iron body.



The Man Workout Morning Routine Why am I giving you a 10-minute morning workout that you do every day to start your day along with The Man Workout? I started doing this routine about a year ago for a couple reasons: 1. It primes your body for the day and gets your muscles working immediately. 2. I found I had a lot more energy a lot earlier, allowing me to sit down at my desk and hit the ground running right away, but it also positively effected my energy levels throughout the day. 3. Fat. Yes, fat. Doing this quick routine in the morning, every morning, will help you burn a lot more fat as it gets your heart and your muscles working immediately. And fat, again, is the enemy of testosterone. Without getting too detailed into why it’s so good for you, let’s dive into what you’re actually doing. And this morning “routine” is about more than just a wee little workout.

The Nutrition Upon rising do the following, before you start your workout. a. Drink two big glasses of water. b. Take 3,000-5,000 IU of Vitamin D3 in liquid form (as it is in the link).



c. Take 3 sh oils tablets – I recommend OMEGA BLUE. d. Optional – 1 cup of coffee or an espresso (helps with fat loss). Leave all food or other supplements, like Athletic Greens, for after the workout has nished. Important point: This routine doesn’t count as a workout with the Man Diet Meal Timing or IF protocol’s, so structure your feeding as you would if this workout never happened.

The Routine After you’ve done your morning routine from the nutritional and supplemental angle, get right into this quick bodyweight routine. A1. Push-ups – 25 reps (do pull-ups if you have a pull-ups bar) A2. Bulgarian Split Squat – 15 each leg A3. Plank – Hold for 60 seconds A4. Bodyweight Squats – 25 reps Rest 60 seconds after round 1; repeat for 2 rounds. That’s it. It’s a quick little routine designed to prime your body, along with the nutritional aspect of things, for the day that’s about to come. It’ll aid in your quest to build a lean, strong, efciently performing physique. So make this a part of your routine in your quest to optimal manliness. Now, on to The Man Workout.



Phase 1

Strength First, we get strong. Then we get lean. Then we become optimal. Strength is a necessary step in creating our optimal body. We need it. We need it to build metabolically active muscle. We need it to take care of our family. We need strength to be at out best. This phase will help you get stronger in every sense of the word. You’re going to improve your grip strength, your athletic power, and your pure, raw strength. This is the rst piece of the puzzle. Speaking of strength, use this phase to become stronger mentally as w ell. Push yourself in the workouts. Don’t quit. Go to the gym even when you don’t want to. Work hard even when you don’t feel like it.



The Rundown Rest Periods for phase 1 will all be 60 seconds. Perform sets consecutively with rest coming after the entire set is nished for exercises starting with the same letter. For example: Perform A1. and A2. back-to-back, resting only after both are done. The same goes for B1. B2. B3. B4. and any other sets starting with the same letter and a corresponding number. Don’t Life to Failure. In strength training you’re not lifting to failure like you can in fat loss workouts or muscle building workouts, so leave 1-2 reps in the tank unless otherwise states. The exception is the nishers, go all out for those. Cadence. Keep this in mind when training, you want to explode on the lifts as fast as possible. Don’t worry about a slowed cadence on the eccentric contraction either, be in control, but really focus on the concentric contraction of the exercise and performing that as explosively as possible.



Week 1 Day 1 Lower Dominated A1. Deadlift 3x6 A2. Box Jump 3x3 B. Anderson Squat 3x8 reps C1. Front Squat Lunge 2x6 (each leg) C2. Roll-outs 2x8 Finisher: Burpees – 5 sets of 5 reps 10 seconds rest Day 2 Upper Dominated A. Bent-over Row 3x6 B1. Inclined Neutral Grip Dbell Bench Press 3x8 B2. Chest Supported Row 3x8 C1. Inverted Row 2x fail C2. Hanging Leg Raise 2x10



Finisher: 4 Sets of… 1. Med Ball Slam – 15 reps 2. High Knees Stationary Sprint – 20 seconds Day 3 Full Body A1. RDLs 3x6 A2. Front Squat 3x6 B1. Seated Military Press 3x8 B2. Chin-ups 3xfail C. Hang Clean 2x4 Finisher: Dips – 10,9,8,7,6,5,4,3,2,1 Pull-ups – 10,9,8,7,6,5,4,3,2,1



Week 2 Day 1 Lower Dominated A1. Deadlift 3x8 A2. Box Jump 3x6 B. Anderson Squat 3x10 reps C1. Front Squat Lunge 2x8 (each leg) C2. Roll-outs 2x10 Finisher: Burpees – 5 sets of 10 reps 10 seconds rest Day 2 Upper Dominated A. Bent-over Row 3x8 B1. Inclined Neutral Grip Dbell Bench Press 3x10 B2. Chest Supported Row 3x10 C1. Inverted Row 2x fail



C2. Hanging Leg Raise 2x12 Finisher: 4 Sets of… 1. Med Ball Slam – 20 reps 2. High Knees Stationary Sprint – 25 seconds Day 3 Full Body A1. RDLs 3x8 A2. Front Squat 3x8 B1. Seated Military Press 3x10 B2. Chin-ups 3xfail C. Hang Clean 2x6 Finisher: Dips – 10,9,8,7,6,5,4,3,2,1 Pull-ups – 10,9,8,7,6,5,4,3,2,1



Week 3 Day 1 Lower Dominated A1. Deadlift 4x6 A2. Box Jump 4x3 B. Anderson Squat 5 RM – Build up to your 5 RM, which should take 4-5 warm up sets. C1. Front Squat Lunge 3x6 (each leg) C2. Roll-outs 3x8 Finisher: Burpees – 10 sets of 5 reps 10 seconds rest Day 2 Upper Dominated A. Bent-over Row 4x6 B1. Inclined Neutral Grip Dbell Bench Press 4x8



B2. Chest Supported Row 4x8 C1. Inverted Row 3x fail C2. Hanging Leg Raise 3x10

Finisher: 5 Sets of… 1. Med Ball Slam – 15 reps 2. High Knees Stationary Sprint – 20 seconds Day 3 Full Body A1. RDLs 4x6 A2. Front Squat 4x6 B1. Seated Military Press 3x12 B2. Chin-ups 3xfail C. Hang Clean 3x4 Finisher: Dips – 10,9,8,7,6,5,4,3,2,1 Pull-ups – 10,9,8,7,6,5,4,3,2,1



Week 4 Day 1 Lower Dominated A. Bench Squat 3x3 B1. RDLs 3x8 B2. Hip Thrusts 3x10 C1. Barbell Split Squat 3x6 each leg C2. Weighted Plank – hold for 20 seconds (45 lbs on back) Finisher: Sprints 4x40 meters 60 seconds rest in between. Day 2 Upper Dominated A. Chin-ups 3xSubmax B1. Snatch Grip Bent-Over Row 3x8



B2. Push-ups 25 reps C1. Power Snatch 3x3 C2. Hanging Knee Raise 3x10 Finisher: 3 rounds of 10 kettlebell swings 10 clap push-ups 10 pull-ups (close grip) Day 3 Full Body A1. Floor press 3x6 A2. Bent-over Barbell Row 3x6 B. Deadlift 3x8 C1. Hang Clean 3x4 C2. Box Jump 3x3 Finisher: Dips – 10,9,8,7,6,5,4,3,2,1 Pull-ups – 10,9,8,7,6,5,4,3,2,1



Phase 2

Fight the Fat So why are we focusing on fat loss after we’ve just spent a month trying to get stronger? And how the heck is getting stronger going to help us burn more fat? First, this phase isn’t only about fat loss, you’re going to get in a lot better shape and the previous strength phase will help you with this. You’ll be able to lift heavier weights for greater reps. You’ll be able to perform these tough workouts. And by lowering your body fat we’re also going to positively effect your hormone levels. Remember, body fat is the enemy of testosterone. By dropping fat we’re going to help you build more muscle in the long run. These workouts may seem tougher than the phase you’ve just nished with its short workouts, sets, and less than failure rep counts. These rep counts are to failure, and you’re going to be in some considerable pain after the rst few days. So enjoy and work hard!



The Rundown Rest Periods. They’ll be 45 seconds unless otherwise stated. Cadence. Perform the exercises with a fast pace, but controlled cadence. Control is the key. Weight. Choose a weight that you think would get you to fail at the rep count given. And adjust the weight moving forward. Supplements. Just make sure you’re having your BCAAs before and during your workout as well as your ISO SMOOTH and Athletic Greens after your workout.



Week 1 Day 1 – Lower Dominated A. Hack Squat Machine – 2x20 B1. Dbell Split Squat – 10 reps each leg B2. Bodyweight Step-ups – 10 reps each leg B3. Push-ups – 25 reps B4. RDLs – 10 reps 2 rounds – 60 seconds rest after each round C1. Chin-ups - failure C2. Hamstring Curls- 15 reps 2 rounds Abs: Hanging knee raise 3x10 Finisher: 30 yard sprints x3



Day 2 – Upper Dominated A1. Push-ups – 25 reps A2. Chin-ups – Failure 2 rounds B1. Inverted Row – 15 reps B2. Push-press – 15 reps B3. Upright Row – 15 reps 2 rounds C1. Dips – 10 reps C2. Pull-ups – failure (wide grip) 2 rounds Abs: Roll-outs 3x10 Day 3 – Lower Dominated A1. Deadlifts – 15 reps A2. Dumbbell Floor Press – 10 reps 2 rounds B1. Hip Thrusts – 10 reps B2. Walking Lunge – 10 reps/leg (weighted)



B3. Inverted Row – 10 reps B4. Hamstring Curls – 10 reps 2 rounds C1. Squat jumps – 15 reps C2. Burpees – 15 reps 3 rounds Abs: Plank 3x60 sec

Day 4 – Upper Dominated A1. Inclined Barbell Press – 8 reps A2. Push-ups – 25 reps B1. Pull-ups – 10 reps B2. Bent-over Row – 10 reps B3. Upright Row – 10 reps 2 rounds C1. Lateral Raises – 10 reps C2. Rear Delt Lateral Raise – 20 reps 3 rounds Finisher: Walk for 20 minutes at a brisk pace.



Week 2 Day 1 – Lower Dominated A. Hack Squat Machine – 2x25 B1. Dbell Split Squat – 12 reps each leg B2. Bodyweight Step-ups – 12 reps each leg B3. Push-ups – 30 reps B4. RDLs – 12 reps 2 rounds – 60 seconds rest after each round C1. Chin-ups - failure C2. Hamstring Curls- 20 reps 2 rounds Abs: Hanging knee raise 3x12 Finisher: 30 yard sprints x4 Day 2 – Upper Dominated A1. Push-ups – 30 reps



A2. Chin-ups – Failure 2 rounds B1. Inverted Row – 20 reps B2. Push-press – 12 reps B3. Upright Row – 12 reps 2 rounds C1. Dips – 12 reps C2. Pull-ups – failure (wide grip) 2 rounds Abs: Roll-outs 3x12 Day 3 – Lower Dominated A1. Deadlifts – 12 reps A2. Dumbbell Floor Press – 12 reps 2 rounds B1. Hip Thrusts – 12 reps B2. Walking Lunge – 12 reps/leg (weighted) B3. Inverted Row – 15 reps B4. Hamstring Curls – 15 reps 2 rounds C1. Squat jumps – 10 reps C2. Burpees – 10 reps 4 rounds



Abs: Plank 3x80 sec Day 4 – Upper Dominated A1. Inclined Barbell Press – 10 reps A2. Push-ups – 30 reps B1. Pull-ups – 12 reps B2. Bent-over Row – 12 reps B3. Upright Row – 12 reps 2 rounds C1. Lateral Raises – 12 reps C2. Rear Delt Lateral Raise – 25 reps 3 rounds Finisher: Walk for 15 minutes at a brisk pace.



Week 3 Day 1 – Lower Dominated A. Hack Squat Machine – 3x20 B1. Dbell Split Squat – 10 reps each leg B2. Bodyweight Step-ups – 10 reps each leg B3. Push-ups – 25 reps B4. RDLs – 10 reps 3 rounds – 60 seconds rest after each round C1. Chin-ups - failure C2. Hamstring Curls- 15 reps 3 rounds Abs: Hanging knee raise 2x10 Finisher: 30 yard sprints x2 Day 2 – Upper Dominated A1. Push-ups – 25 reps A2. Chin-ups – Failure 3 rounds



B1. Inverted Row – 10 reps B2. Push-press – 10 reps B3. Upright Row – 10 reps 3 rounds C1. Dips – 10 reps C2. Pull-ups – failure (wide grip) 3 rounds Abs: Roll-outs 2x10 Day 3 – Lower Dominated A1. Deadlifts – 15 reps A2. Dumbbell Floor Press – 10 reps 3 rounds B1. Hip Thrusts – 10 reps B2. Walking Lunge – 10 reps/leg (weighted) B3. Inverted Row – 10 reps B4. Hamstring Curls – 10 reps 3 rounds C1. Squat jumps – 15 reps C2. Burpees – 15 reps 2 rounds Abs: Plank 3x60 sec Day 4 – Upper Dominated



A1. Inclined Barbell Press – 8 reps A2. Push-ups – 25 reps 2 Rounds B1. Pull-ups – 10 reps B2. Bent-over Row – 10 reps B3. Upright Row – 10 reps 3 rounds C1. Lateral Raises – 10 reps C2. Rear Delt Lateral Raise – 20 reps 3 rounds Finisher: Walk for 20 minutes at a brisk pace.



Week 4 Day 1 – Lower Dominated A. Weighted Walking Lunge – 2 x 25 reps each leg B1. Front Squat – 10 reps B2. Squat Jump – 10 reps B3. Pull-ups – 10 reps B4. Hip Thrust – 10 reps 3 rounds – 60 seconds rest after each round C1. Inverted Row - failure C2. Hamstring Curls - 15 reps 2 rounds Abs: Hanging knee raise 3x10 Finisher: 30 yard sprints x3 Day 2 – Upper Dominated A1. Dumbbell Floor Press – 12 reps A2. Chin-ups – Failure 3 rounds B1. Bent Over Row – 10 reps



B2. Dips – 15 reps B3. Barbell Curls – 10 reps 3 rounds C1. Push Press – 10 reps C2. Burpees – 10 reps 3 rounds Abs: Roll-outs 2x10 Day 3 – Lower Dominated A1. Leg Press – 20 reps A2. Walking Lunge – 20 reps/leg (bodyweight) 3 rounds B1. Deadlifts – 8 reps B2. Hamstring curls - 12 reps B3. Inverted Row – 15 reps B4. Squat Jumps – 20 reps 3 rounds Abs: Plank 3x60 sec Finisher: Walking on incline for 15 minutes Day 4 – Upper Dominated



A1. Neutral Grip Inclined Bench Press – 8 reps A2. Push-ups – 25 reps 2 Rounds B1. Pull-ups – 10 reps B2. Medicine Ball Slams – 15 reps B3. Power Clean – 5 reps (not to failure) 3 rounds C1. Walking Push-ups (dumbbell) – 10 reps total C2. Rear Delt Lateral Raise – 20 reps 3 rounds Finisher: Walk for 20 minutes at a brisk pace.



Phase 3

Fuel the Muscle The nal phase of the Man Workout is as TOUGH as they get. With each workout you’re going to be placing demands on your body that they’ve not yet experienced. We’re essentially forcing our bodies to grow bigger and stronger. But what if I just want to get in better shape and burn fat? That’s where the Man Diet comes in. What you eat will determine your body composition as far as muscle gains or fat loss. If you want to burn fat, consume fewer carbs in your post workout meal. If you want to build muscle, consume more carbs after your workout. Side Note: If you’re a skinny guy who nds it hard packing on muscle, now’s the time to really kick things into the next gear with your diet. Your post workout nutrition is now “free”. That is, have as much protein and carbs as you want/can while keeping fats to a minimum. The workouts, no matter what your goal is, will help you break through any nal plateaus you have that are standing between you and your ideal body.



The Run Down We’re doing things very differently in this nal phase of the Man Workout, choose a weight (for the rst two sets in each workout) that will allow you to fail at the required reps of the last set. So, for the rst superset of day 1, choose a weight that will get you to fail at around 12 reps on the rst set for the Bench Press and the Bent Over Row. Come set #10, you should be failing with proper form at 10 reps. If the weight you chose was too light, add weight or slow the tempo down on the eccentric contraction (go as slow as 4 seconds on the eccentric contraction to ensure you’re failing at the last 1 or 2 sets). The same is to be done for the second superset of 3 or 4 sets of 15-20 reps. For the 3rd or 4th set aim to fail within proper form at 15-20 reps - depending on the week the rep counts and sets will change. For the fnal sets…

Aim to fail at 20 reps, or if you fail before 20 (say at 15), drop the weight for 8 seconds, then pick it back up and continue on to the 20 reps count, performing a rest-pause set to nish your workout. The nal phase of the Man Workout forces the body to adapt to an unusually high volume. This adaptation takes the form of your muscles hypertrophying (growing) to better handle the load in weeks to come. Work hard. Your success with this program is directly linked to your ability to



push through the pain coursing through your muscles and reach that point of failure in your nal 1-2 sets. NOTE: All rest periods are 90 seconds, unless otherwise stated.

Week 1 Day 1 Chest/Back A1. Bench Press – 10 reps A2. Bent-over Row – 10 reps 10 sets B1. Wide-Grip Lat Pulldown – 15 reps B2. Inclined Bench Press – 15 reps 3 sets C1. Seated Cable Row – 15 reps C2. Push-ups – 15 reps 1 Set D1. Chest supported row – 20 reps D2. Pull-ups – 20 reps 1 set Day 2 Legs/Shoulders A1. Squat – 10 reps



A2. Hip Thrust – 10 reps 10 sets B1. RDLs – 15 reps B2. Military Press – 15 reps 3 sets C1. Hamstring Curls – 15 reps C2. Lateral Raise – 15 reps 1 Set D1. Seated Calf Raise – 20 reps D2. Rear Delt Lateral Raise – 20 reps 1 set Day 3 Arms/Abs A1. Weighted Dips – 10 reps A2. Barbell Curl – 10 reps 10 sets B1. Cable Pushdowns – 15 reps B2. Hammer Curl – 15 reps 3 sets C1. Roll-outs – 15 reps C2. Plank – 60 seconds 1 Set



Week 2 We’re adjusting the reps and sets for this week, so pay attention to the changes. Again, you’re only reaching failure at the nal 1 or 2 sets of each coupling of exercises. Day 1 Chest/Back A1. Inclined Dumbbell Press – 10 reps A2. Yates Row – 10 reps 8 sets B1. Single Arm Dumbbell Row – 15 reps B2. Dumbbell Floor Press – 15 reps 4 sets C1. Upright Row – 15 reps C2. Dips – 15 reps 1 Set D1. Inverted Row – 20 reps D2. Chin-ups – 20 reps 1 set Day 2 Legs/Shoulders



A1. Hack Squat Machine – 10 reps A2. Deadlifts – 10 reps 8 sets B1. Seated Lateral Raise – 15 reps B2. Leg Curls – 15 reps 4 sets C1. Barbell Front Raise – 15 reps C2. Standing Weighted Calf Raise – 30 reps 1 Set D1. Seated Calf Raise – 25 reps D2. Rear Delt Lateral Raise – 25 reps 1 set Day 3 Arms/Abs A1. Seated Triceps Press – 10 reps A2. Preacher Curl – 10 reps 8 sets B1. Skull Crusher – 15 reps B2. Lying Down Dumbbell Curl – 15 reps 3 sets C1. Hanging Leg Raise – 10 reps C2. Plank – 80 seconds 1 Set



Week 3 Alas, we’ve reached the nal phase of the Man Workout . Again, we’re changing the make-up of the sets. So pay attention to the changes. Keep working hard. Keep pushing in each of the sets, and make this the best phase yet! Day 1 Chest/Back A1. Decline Bench Press – 12 reps A2. Close Grip Pulldown – 12 reps 5 sets B1. T-bar Row – 15 reps B2. Squeeze Press – 15 reps 5 sets C1. Dumbbell Pullover – 20 reps C2. Bent-over Row – 20 reps 2 Set D1. Inverted Row – 25 reps D2. Face Pulls – 25 reps 1 set Day 2 Legs/Shoulders



A1. Leg Curls – 12 reps A2. RDLs – 12 reps 5 sets B1. Hip Thrust – 15 reps B2. Military Press – 15 reps 5 sets C1. Walking Lunge – 10 reps/leg C2. Seated Lateral Raise – 15 reps 2 Sets D1. Rear Delt Lateral Raise – 20 reps D2. Standing Calf Raise – 20 reps 2 sets Day 3 Arms/Abs A1. Skull Crusher – 12 reps A2. Barbell Curl – 12 reps 5 sets B1. Dips – 15 reps B2. Dumbbell Curl – 15 reps 5 sets C1. Roll-outs – 15 reps C2. Plank – 60 seconds 1 Set



Week 4 Last week. Keep pushing, there are some slight changes in the reps and sets so pay attention to those. And nish strong! Day 1 Chest/Back A1. Dumbbell Bench Press – 10 reps A2. Wide Grip Pulldown – 10 reps 5 sets B1. Seated Cable Row – 15 reps B2. Squeeze Press – 15 reps 5 sets C1. Dumbbell Pullover – 20 reps C2. Bent-over Row – 20 reps 2 Set D1. Inverted Row – 25 reps D2. Face Pulls – 25 reps 1 set Day 2 Legs/Shoulders



TMD ManWorkOut

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