Professional Documents
Culture Documents
[ 1
]
----- The Ultimate Program for Long-term Strength, Health & Muscle -----
BUILT 2 LAST
PROGRAM CREATED BY:
Joe DeFranco & Mike Guadango
All rights reserved. No part of this manual may be reproduced (by any means)
without the expressed written permission of Joe DeFranco and/or Mike Guadango.
This manual is being offered for education and information purposes. There is inherent
risk with any physical activity. Please consult your physician before starting this (or any)
H[HUFLVHSURJUDP'H)UDQFR¶V7UDLQLQJ6\VWHPV//&FDQQRWEHKHOGUHVSRQVLEOHIRU
any injury that may occur while participating in this program.
&RS\ULJKW'H)UDQFR¶VTraining Systems, LLC
STOP!
DO
NOT
skip
to
the
10-‐week
program
until
you
read
through
ALL
of
the
following
notes!
Reading
this
information
is
crucial
to
your
success
on
the
Built
2
Last
program!
ȋǯ
ǥ
ǨȌ
Background
&
Goals
This
program
is
the
culmination
of
years
of
research,
experimentation,
and
experience.
After
much
trial
and
error,
we
really
feel
like
we
created
an
incredibly
unique
program
that
works
Ȃ
BIGTIME!
Before
we
get
started,
we
want
to
make
it
clear
that
this
is
NOT
a
powerlifting
program
that
was
designed
with
the
sole
purpose
of
only
improving
your
bench,
squat
and
deadlift.
This
program
will
ǡǯ
it
to
be
one-‐dimensional.
Our
goal
with
this
program
is
to
improve
strength,
while
simultaneously
improving
your
body
composition,
muscularity,
mobility
and
your
overall
healthǤDz
dz
will
work
long-‐term,
as
opposed
to
Dzg
dzǡ
while
destroying
your
joints
and
making
you
feel
like
shit
in
the
process.
In
fact,
we
both
went
through
this
entire
program
4X
before
we
perfected
it
and
created
the
finished
product
you
are
about
to
embark
on.
Each
and
every
time
we
went
through
the
program,
we
actually
felt
betterǥand
we
know
you
will
too!
Joe DeFranco Mike Guadango
[ 1
]
PROGRAM
COMPONENTS
Dz-‐dz
-‐based
training
ǯ
we
are
not
training
at
or
above
90%
of
our
1RM
until
Week
9
on
this
program.
This
drastically
reduces
the
stress
on
your
joints,
as
well
as
ǤǯǢǯǨ
ourselves
and
with
our
clients
for
quite
some
time
and
wǯ
optimal
rep
ranges,
percentages
and
volume
to
increase
strength
while
training
sub-‐maximally.
In
fact,
our
joints
started
feeling
better
as
our
strength
improved
on
this
program!
NOTE:
We
used
ǯ
as
a
guideline
while
developing
this
program.
ǯwas
developed
from
extensive
research
done
with
Russian
Olympic
weightlifters.
It
depicts
the
optimal
number
of
reps
that
should
be
performed
with
certain
percentages
of
your
1RM
in
order
to
increase
strength.
The
researchers
developed
the
following
numbers:
[ 2
]
You
must
know
your
REAL
maxes
on
the
Barbell
Bench
Press,
Squat
&
Deadlift
before
you
begin
this
program!
MAKE
SURE
THESE
ARE
YOUR
REAL
MAXES
Ȃ
no
help
from
your
spotter,
no
guessing,
no
bullshit!
Get
your
real
max!
ǯ Ǩ
ǯǡ
program!
It
is
much
better
to
be
conservative
with
your
max
on
this
program,
compared
to
over-‐shooting
and
going
too
heavy.
*In
other
words,
if
you
squatted
405
pounds
in
the
gym,
but
the
rep
was
a
total
Dzdzǡ
ǡ
yourself
a
hernia
Ȃ
we
woul
͵ͷ͵ͺͷDzdz
figuring
out
your
percentages
on
this
program.
And
FYI,
doing
this
does
NOT
Dz
dz-‐-‐
it
makes
you
smart.
As
you
will
read
in
ǡDz
dz
Dz
dzǤ
[ 3
]
NOTE:
ǯ
Dzdz
number,
ALWAYS
ROUND
THE
NUMBER
DOWN!
For
example:
You
will
be
performing
Narrow
Grip
Barbell
Bench
Presses
with
70%
of
your
max
Bench
Press
ͳͳǤǯ
press
is
275
pounds.
When
you
multiply
275
x
70%
you
get
192.5
(275
x
.7
=
192.5).
In
a
case
like
this,
we
recommend
rounding
that
number
down,
so
you
would
be
performing
your
work
sets
with
190lbs
(as
opposed
to
rounding
up
and
training
with
195lbs).
Dz
dz
ǯ
(+)
sign
after
the
rep
prescription
of
your
main
lift
on
upper
body
days
and
occasionally
on
lower
body
days.
For
example:
Week
1
of
the
Narrow
Grip
Bench
Press
looks
like
this:
70%
4
x
4
(last
set
4+)
[ 4
]
This
means
you
will
perform
4
sets
of
4
reps
with
70%
of
your
max,
but
on
the
DzͶ+dzǤǡǯ
day
and
you
can
get
more
than
4
reps
on
the
final
set,
Go
For
It!
(If
you
can
only
get
4
ǡǯǤȌMake
sure
you
keep
records
of
how
many
Dz
dz
tracking
your
progress
on
this
program.
NOTE:
Dz
dz
conservative
with
your
max
(as
discussed
in
the
previous
section).
We
would
much
rather
Dzdzͺ
DzͶΪdzǡ
minimum
of
4
reps.
Capiche?!
Upper
Body
ͳDzCore
Liftsdz
The
main
upper
body
lift(s)
on
Day
3
of
this
program
will
focus
on
a
different
type
of
muscular
contraction
Dz
dzǤ
[ 5
]
The
first
3
weeks
will
focus
on
sub-‐maximal
eccentric
dumbell
bench
presses.
Slowing
down
the
tempo
of
the
eccentric
(lowering)
phase
of
the
bench
press
for
a
6-‐second
count
will
help
to
develop
more
control
and
stability
through
the
entire
range
of
motion.
Also,
the
elastic
energy
typically
accumulated
during
a
more
rapid
downward
stroke
will
be
dissipated
and
more
starting
strength
will
be
developed
out
of
the
bottom
of
the
bench.
Finally,
a
more
controlled
lowering
of
the
dumbbells
will
create
more
muscular
damage
(due
to
increased
time
under
tension)
and,
in
turn,
build
more
muscle
mass
in
the
chest,
shoulders,
and
triceps.
These
sub-‐max
eccentric
benches
will
help
build
a
great
foundation
that
will
carry
you
through
the
rest
of
the
program.
During
Weeks
4-‐6,
your
main
lift
on
Day
3
will
be
an
iso-‐hold
(pause)
dumbbell
bench
press.
Isometrics
offer
a
wide
range
of
benefits
including
improvements
in
yielding
and
reversal
strength,
injury
prevention,
motor
unit
recruitment,
and
joint
stability.
NOTE:
Dumbbells
are
used
for
the
main
lift
on
the
second
upper
body
workout
each
week
because
we
do
not
believe
in
bench-‐pressing
with
a
barbell
twice
a
week.
That
is,
if
you
want
to
be
built
to
last.
Your
shoulders
will
thank
us
5-‐10
years
from
now
-
[ 6
]
The
main
lift
during
the
final
mini-‐cycle
of
this
program
will
be
a
plyo
push-‐up
variation.
Dynamic-‐effort
training
(such
as
plyo
push-‐ups)
improves
your
rate
of
force
development
(RFD)
and
activates
the
high
threshold
motor
units.
We
chose
to
incorporate
plyo
push-‐ups
(as
opposed
to
dynamic-‐effort
barbell
Ȍ
ǯ
shoulder.
Dz
dzircuits
ǯ
accessory
exercises
on
Upper
Body
workouts
are
Dz
dzǤǡǯour
ǯ
Dz
dz-‐-‐
where
insignificant
resistance
is
used
for
an
endless
number
of
reps.
We
like
to
call
these
circuits
Dz
dz
circuits.
[ 7
]
Dz
dz
build
strength
and
muscle,
while
you
simultaneously
get
Dz
dz
benefit.
ȋǯ-‐state
cardio,
yǯ
about
to
discover
a
much
better
way
to
get
lean.)
ǯ
ǯe
away
from
one
another.
This
allows
you
to
handle
heavier
weights
(with
better
form),
for
a
longer
period
of
time.
We
havDz
dz
circuits
to
work
wonders
for
improving
body
composition
and
work
capacity.
They
also
enable
you
to
have
a
great
workout
without
spending
all
day
in
the
gym!
They
are
one
of
the
key
components
to
the
Built
2
Last
program.
Retired
NY
Giants
O-‐lineman
Dave
Diehl
went
from
a
playing
weight
of
315lbs
to
a
lean
&
mean
278lbs
while
on
the
Built
to
Last
program.
[ 8
]
Weight
Selection
[ 9
]
Workout
Tempo
One
of
the
goals
of
the
strength
capacity
circuits
is
to
improve
your
work
capacity,
so
we
want
to
train
at
a
quick
tempo.
But,
you
ǯ
Dzdz
from
exercise
to
exercise
when
performing
the
strength
capacity
circuits.
You
will
see
notes
in
the
workouts
that
tell
you
to
take
about
10-‐20sec.
between
each
exercise.
This
is
enough
time
to
walk
over
(if
necessary)
to
the
next
ǡ
Ǥǥmake
sure
to
set
up
all
4-‐5
exercises
of
the
circuit
ahead
of
time!
ǯ
gym
looking
for
equipment
and
setting
up
as
you
go
along.
Set
up
all
dumbbells,
benches,
etc,
in
the
same
general
area,
so
you
can
train
at
an
intense
pace
and
focus
on
exercise
technique
(instead
of
looking
for
equipment).
With
that
being
ǡǯ
rings
and
strength
capacity
circuits
as
convenient
and
realistic
to
perform
as
possible.
ǯ
Dzdz
ǤǯDz
dz
Ǥ
need
are
barbells,
dumbbells,
your
bodyweight
and
an
occasional
medicine
ball
ǤǯǨ
[ 10
]
Even
with
his
busy
travel
schedule,
Dave
Diehl
was
able
to
stay
on
the
Built
to
Last
program
while
having
to
train
at
different
gyms
all
over
the
country.
Lower
Body
workouts
ǯll
notice
that
there
is
only
one
Lower
Body
workout
each
week
on
this
ǤǤǯ
Dz-‐up
dz
Ǥ
ǯDzlift
for
a
livingdz,
there
are
outside
factors
stressing
the
body
that
limit
recovery.
(Work,
stress,
kids,
relationships,
etc.)
[ 11
]
We
feel
that
performing
two
leg
days
with
this
type
of
program
could
be
counterproductive
for
a
lot
of
people.
The
Dz ȀB
dzFarmers
Walk
ǯ
on
Lower
Body
days
during
Weeks
4
thru
6.
They
are
great
for
getting
lean
&
muscular.
[ 12
]
Deload
week
Joe
D.
performs
light
band
curls
during
his
deload
week
[ 13
]
Warm-‐up
notes
It
is
critical
that
you
warm
up
properly
before
every
training
session!
Warming
ǯǡ
lasting
gains.
Remember
that
this
program
is
about
being
built
to
last
Ȃ
ǯ
Dzand
missing
2
months
ǯdzǨ
We
have
provided
two
of
our
most
practical
(yet
extremely
effective)
warm-‐ups
for
both
upper
and
lower
body
workouts.
DO
NOT
SKIP
THESE
WARM-‐UPS!
They
must
be
done
before
every
single
Built
2
Last
workout
in
this
book!
[Make
sure
to
click
on
the
hyperlinks
and
watch
the
videos
of
each
warm-‐up
ǯly.]
Weekly
schedule
The
Built
2
Last
program
is
best
performed
on
non-‐consecutive
days.
For
example:
Monday,
Wednesday,
Friday
OR
Tuesday,
Thursday,
and
Saturday.
ǯǢ
body
workout
and
lower
body
workout
on
back-‐to-‐back
days.
Just
make
sure
to
get
at
least
48
hours
between
the
two
upper
body
workouts.
Built
to
Last
co-‐creator
Mike
Guadango
dropped
4%
bodyfat
while
gaining
10
pounds
on
the
Built
to
Last
program.
His
close
grip
bench
press
went
from
275
x
6
reps
to
275
x
14
reps!
[ 15
]
FINAL
NOTES
Dz-‐
dz
ǡDz
ǯǫ
Ǩdz
ǯǥ
The
Built
2
Last
program
is
a
strength
program.
It
will
definitely
improve
your
overall
fitness
levels
as
well,
but
we
would
categorize
this
program
as
the
ǤǯǯDzdz͵
Ǥȋ ǡDzdzquotes
because
you
will
quickly
realize
that
three
days
a
week
is
PLENTY
on
this
program.
Trust
us.)
At
39-‐years-‐old,
Built
to
Last
co-‐
ǯ
been
in
his
entire
life.
He
dropped
10
pounds
of
bodyfat
while
gaining
strength.
His
max
bench
press
went
from
315
x
4
to
365
x
5!
[ 16
]
The
beauty
of
this
3-‐day
split
is
that
it
gives
you
4
other
days
of
freedom
to
do
what
YOU
like!
Dz
dzǯ
please
everyone;
so
we
decided
to
develop
the
hard
part,
so
you
can
go
out
and
have
fun
doing
what
you
Ǥǯ
going
to
be
different
for
everyone.
ǥ
We
had
some
former
athletes
that
liked
to
run
hill
sprints,
push
the
prowler
and/or
incorporate
some
battle
rope
workouts
once
or
twice
a
week
while
on
this
program.
[ 17
]
A
few
parents
told
us
that
they
went
for
a
bike
ride
and/or
played
basketball
with
their
kids
on
their
off
days.
A
bunch
of
people
preferred
to
do
some
low
intensity
cardio
in
between
the
high
intensity
Built
2
Last
workouts.
And
some
guys
did
absolutely
nothing
on
their
off
days.
As
you
can
see,
there
are
endless
possibilities.
Make
this
program
your
program.
ǡǥ
TIME
TO
TRAIN!!!
[ 18
]
THE
WARM-‐UPS
B2L
Upper
Body
Warm-‐up
-‐
Dzdz
1. The
B2L
Upper
Body
Foam
Roll
series
2. Prone
Shoulder
Rotations
w/
band:
1
x
10
3.
ǡǡDz-‐
dzǣ
1
x
10
4. Kneeling
Thoracic
Extension
+
Rotation
(hips
on
heels):
1
x
10
each
side
5. Static
Lat
Stretch:
1
x
20-‐30sec
each
side
6. Pre-‐Bench
Dumbell
Shoulder
Circuit:
2
sets
a. Seated
Lateral
Raises
(3sec
pause
at
top,
3sec
eccentric)
x
6
b. Seated
Cuban
Press
x
8
c. Standing
Single
Arm
DB
Shrugs
(off
arm
behind
back)
x
10
-‐
20
B2L
Lower
Body
Warm-‐up
1.
ǯͳͳ
mobility
series
2. Weighted
Calf/Achilles
stretch:
30sec
w/
leg
straight,
15sec
w/
knee
bent
(Hold
25lb
Ȃ
45lb
dumbell
or
weight
plate)
[ 19
]
[ 20
]
Week
1
Day
1:
Upper
Body
Workout
*Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1A.
Narrow
Grip
Barbell
Bench
Press:
*70%
4
x
4
(last
set
4+)
1B.
Iso-‐hold
Y-‐W-‐T:
4
x
10sec
hold
each
position
-‐REST
10-‐20sec.
b/t
exercises
and
2min
b/t
supersets
2. Strength
Capacity
Circuit:
3
rounds
a. Off-‐set
Med
Ball
Push-‐ups
w/
Shoulder
Touch
x
5-‐10
each
arm
b. Seated
Cable
Rows
x
12-‐15
c. L-‐Lateral
Raise
w/
Long
Lever
Eccentric
x
10-‐12
d. McGill
Sit-‐Ups
x
8-‐ͳͲ
Dzdz
-‐REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
*NOTE:
All
percentages
on
Upper
Body
days
are
based
off
of
your
Barbell
Bench
Press
(regular
grip)
max.
Example:
If
your
Barbell
Bench
Press
max
is
300lbs,
you
will
be
using
210lbs
today
for
your
Narrow
Grip
Barbell
Bench
Press
work
sets.
(300
x
.7
=
210)
[ 21
]
[ 22
]
1B.
Bilateral
Lat
Pulldown
w/
Unilateral
Eccentric
(6sec.):
3
x
5
each
arm
-‐REST
20-‐30sec.
b/t
exercises
and
2min
b/t
supersets
2. Strength
Capacity
Circuit:
3
rounds
[ 23
]
Week
2
Day
1:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1A.
Narrow
Grip
Barbell
Bench
Press:
75%
4
x
3
(last
set
3+)
a. Off-‐set
Med
Ball
Push-‐ups
w/
Shoulder
Touch
x
5-‐12
each
arm
b. Seated
Cable
Rows
x
10-‐12
c. L-‐Lateral
Raise
w/
Long
Lever
Eccentric
x
8-‐10
d. McGill
Sit-‐Ups
x
8-‐ͳͲ
Dzdz
-‐REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
[ 24
]
Day
2:
Lower
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Lower
Body
Warm-‐up!
1. Pre-‐Squat
Activation
circuit:
2
rounds
a. Toe
Risers
(dorsi
flexion)
x
15
b. ǯ
x
15
each
leg
c. Straight
Leg
Heel
Raise
(shift
hips
back)
x
8-‐10
each
leg
d. Side
Planks
x
10-‐15sec.
each
side
-‐
REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
2. Eccentric
Rear
Foot
Elevated
Barbell
Split
Squat
Ȃ
6sec
lowering:
32.5%
3
x
4
each
leg
3. Trap
Bar
or
Straight
Bar
Deadlift:
55%
2
x
10
4A.
Single
Leg
Hip
Thrusts,
back
on
bench:
3
x
8-‐10
each
leg
[ 25
]
Day
3:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1A.
Eccentric
Incline
DB
Bench
Press
Ȃ
6sec.
lowering:
22.5%
3
x
7
1B.
Bilateral
Lat
Pulldown
w/
Unilateral
Eccentric
(6sec.):
3
x
4
each
arm
-‐REST
20-‐30sec.
b/t
exercises
and
2min
b/t
supersets
2.
Strength
Capacity
Circuit:
4
rounds
[ 26
]
Week
3
Day
1:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1A.
Narrow
Grip
Barbell
Bench
Press:
80%
4
x
2
(last
set
2+)
a. Off-‐set
Med
Ball
Push-‐ups
w/
Shoulder
Touch
x
6-‐12
each
arm
b. Seated
Cable
Rows
x
8-‐10
c. L-‐Lateral
Raise
w/
Long
Lever
Eccentric
x
6-‐8
d. McGill
Sit-‐Ups
x
8-‐ͳͲ
Dzdz
-‐REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
[ 27
]
Day
2:
Lower
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Lower
Body
Warm-‐up!
1. Pre-‐Squat
Activation
circuit:
2
rounds
a. Toe
Risers
(dorsi
flexion)
x
15
b. ǯ
x
15
each
leg
c. Straight
Leg
Heel
Raise
(shift
hips
back)
x
8-‐10
each
leg
d. Side
Planks
x
10-‐15sec.
each
side
-‐
REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
2. Eccentric
Rear
Foot
Elevated
Barbell
Split
Squat
Ȃ
6sec
lowering:
35%
3
x
3
each
leg
3. Trap
Bar
or
Straight
Bar
Deadlift:
55%
2
x
12
4A.
Single
Leg
Hip
Thrusts,
back
on
bench:
3
x
8-‐10
each
leg
(add
resistance
if
you
can)
[ 28
]
Day
3:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1A.
Eccentric
Incline
DB
Bench
Press
Ȃ
6sec.
lowering:
25%
3
x
6
1B.
Bilateral
Lat
Pulldown
w/
Unilateral
Eccentric
(6sec.):
3
x
4
each
arm
-‐REST
20-‐30sec.
b/t
exercises
and
2min
b/t
supersets
2.
Strength
Capacity
Circuit:
5
rounds
[ 29
]
Week
4
Day
1:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1A.
Barbell
Floor
Press:
77.5%
4
x
4
(last
set
4+)
1B.
Iso-‐hold
Rear
Delt
Bench
Flyes:
4
x
5
(hold
each
rep
at
top
for
5sec)
-‐REST
20-‐30sec.
b/t
exercises
and
2min
b/t
supersets
2.
Strength
Capacity
Circuit:
4
rounds
[ 30
]
Day
2:
Lower
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1.
Pre-‐Squat
Activation
circuit:
2
rounds
a. Toe
Risers
(dorsi
flexion)
x
15-‐20
b. ǯ
x
15-‐20
each
leg
c.
Straight
Leg
Heel
Raise
(shift
hips
back)
x
10-‐12
each
leg
d.
Side
Planks
x
15-‐20sec.
each
side
-‐
REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
2. Iso-‐Hold
Rear
Foot
Elevated
Barbell
Split
Squat
Ȃ
3sec
pause:
32.5%
3
x
5
each
leg
3. Barbell
Box
Squat
or
Barbell
Squat:
65%
3
x
5
4A.
Dumbell
ǯ:
3
x
8
-‐
10
Day
3:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1A.
Iso-‐hold
Incline
Dumbell
Bench
Press
-‐
3sec
pause:
22.5%
3
x
7
[ 32
]
Week
5
Day
1:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1A.
Barbell
Floor
Press:
82.5%
4
x
3
(last
set
3+)
1B.
Iso-‐hold
Rear
Delt
Bench
Flyes:
4
x
5
(hold
each
rep
at
top
for
5sec)
-‐REST
20-‐30sec.
b/t
exercises
and
2min
b/t
supersets
2.
Strength
Capacity
Circuit:
5
rounds
a. Med
Dzdz-‐ups
x
6-‐12
b. Bent-‐over
Dumbell
Row
x
8-‐10
each
arm
c. Dead
Stop
Lateral
Raises
x
8-‐10
d. Straight
leg
hip-‐ups
on
bench
x
10-‐12
-‐REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
[ 33
]
Day
2:
Lower
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1.
Pre-‐Squat
Activation
circuit:
2
rounds
a. Toe
Risers
(dorsi
flexion)
x
15-‐20
b. ǯ
x
15-‐20
each
leg
c. Straight
Leg
Heel
Raise
(shift
hips
back)
x
10-‐12
each
leg
d. Side
Planks
x
15-‐20sec.
each
side
-‐
REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
2.
Iso-‐Hold
Rear
Foot
Elevated
Barbell
Split
Squat
Ȃ
3sec
pause:
35%
3
x
4
each
leg
3. Barbell
Box
Squat
or
Barbell
Squat:
70%
3
x
4
4A.
ǯǣ
3
x
8
Ȃ
10
[ 34
]
Day
3:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1A.
Iso-‐hold
Incline
Dumbell
Bench
Press
-‐
3sec
pause:
25%
3
x
6
[ 35
]
Week
6
Day
1:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1A.
Barbell
Floor
Press:
87.5%
4
x
2
(last
set
2+)
1B.
Iso-‐hold
Rear
Delt
Bench
Flyes:
4
x
5
(hold
each
rep
at
top
for
5sec)
-‐REST
20-‐30sec.
b/t
exercises
and
2min
b/t
supersets
2.
Strength
Capacity
Circuit:
6
rounds
a. Dzdz-‐ups
x
6-‐12
b. Bent-‐over
Dumbell
Row
x
6-‐8
each
arm
c. Dead
Stop
Lateral
Raises
x
6-‐8
d. Straight
leg
hip-‐ups
on
bench
x
10-‐12
-‐REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
[ 36
]
Day
2:
Lower
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Lower
Body
Warm-‐up!
1.
Pre-‐Squat
Activation
circuit:
2
rounds
a. Toe
Risers
(dorsi
flexion)
x
15-‐20
b. ǯ
x
15-‐20
each
leg
c. Straight
Leg
Heel
Raise
(shift
hips
back)
x
10-‐12
each
leg
d. Side
Planks
x
15-‐20sec.
each
side
-‐
REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
2.
Iso-‐Hold
Rear
Foot
Elevated
Barbell
Split
Squat
Ȃ
3sec
pause:
37.5%
3
x
3
each
leg
3.
Barbell
Box
Squat
or
Barbell
Squat:
75%
3
x
3
(last
set
3+)
4A.
Dumbell
ǯȀ
(band
optional):
3
x
8
Ȃ
10
[ 37
]
Day
3:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1A.
Iso-‐hold
Incline
Dumbell
Bench
Press
-‐
3sec
pause:
27.5%
3
x
5
[ 38
]
[ 39
]
Day
2
Ȃ
Full
Body
(Lower
focus)
Before
starting
your
workout,
perform
the
B2L
Lower
Body
Warm-‐up!
1.
Lower
Body
Circuit:
Go
thru
4X
a.
Lateral
X-‐Band
Walks
x
12
steps
each
side
b.
Goblet
Squats
x
8
c.
Band
Pull-‐aparts
(underhand)
x
12
d.
Dz
dz
x
8
each
leg
-‐Rest
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
rounds
2.
B2L
Bodyweight
Complex:
Go
thru
2-‐3X
a.
Plank
to
Push-‐up
x
4
each
side
b.
Burpees
w/
jump
x
6
c.
Mountain
Climbers
x
8
each
leg
d.
Dz
dzx
10
-‐Rest
1-‐3
minutes
b/t
rounds
[ 40
]
Week
8
Day
1:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1. Barbell
Bench
Press:
85%
4
x
2
(last
set
2+)
2. Dz
dzǣ
4
x
8-‐12
3. 3-‐6-‐12
Biceps
Tri-‐set
from
Hell:
2-‐3
sets
a. Eccentric
Close
Grip
Underhand
Chins
x
3
reps
(6-‐10sec
lowering)
b. Incline
1
½
Rep
Dumbell
Curls
x
6
reps
c. Standing
Hammer
Curls
or
Band
Curls
x
12
reps
[ 41
]
Day
2:
Lower
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Lower
Body
Warm-‐up!
1. Pre-‐Squat
Activation
series:
Go
thru
2X
a.
Toe
Risers
(dorsi
flexion)
x
15-‐20
b. ǯ
x
15-‐20
each
leg
c. Straight
Leg
Heel
Raise
(shift
hips
back)
x
10-‐12
each
leg
d. Side
Planks
x
15-‐20sec.
each
side
-‐ REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
2. Barbell
Box
Squat
or
Barbell
Squat:
85%
4
x
3
(last
set
3+)
3. Dzdz
(1
½
reps):
2
x
8-‐10
each
leg
4A.
Eccentric
Hamstring
Curls
w/
furniture
sliders
Ȃ
6sec
lowering:
2
x
4-‐6
[ 42
]
Day
3:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1. Strength
Capacity
Circuit:
5
rounds
a. *Plyo
Push-‐ups
x
4
b. Iso-‐dynamic
Lateral
Raises
x
6
each
arm
c. **Inverted
Bodyweight
Rows
or
Pull-‐ups
(added
weight
is
optional)
x
8
d. Sprinter
Sit-‐ups
x
10
(5
each
side)
-‐REST
10sec.
between
exercises
and
30-‐60sec.
between
each
round.
*Plyo
Push-‐up
options
(choose
one):
Beginner,
Intermediate,
Advanced
*NOTE:
Rest-‐Pause
Dumbell
Bench
=
Choose
a
weight
that
represents
your
15
rep
max
(or
close
to
it).
Perform
about
12-‐13
reps
with
that
weight.
(Make
sure
to
leave
1-‐2
reps
Dzin
the
tankdz.)
Rest
for
15-‐20
seconds
and
then
perform
another
5-‐7
reps
with
that
weight.
Rest
another
15-‐20
seconds
and
then
perform
as
many
reps
as
you
can
with
that
same
weight.
That
completes
your
Rest-‐Pause
set.
3.
Mini
Band
Pull-‐aparts
(overhand):
*70
total
reps
*You
can
perform
the
reps
however
you
would
like.
Example:
7
sets
x
10
reps
or
5
sets
x
14
reps,
etc.
Use
the
rep
range
that
enables
you
to
complete
the
highest
quality
reps.
[ 43
]
Week
9
Day
1:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1. Barbell
Bench
Press:
90%
3
x
1
(last
set
1+)
2. Dz
dzǣ
4
x
8-‐12
3. 3-‐6-‐12
Biceps
Tri-‐set
from
Hell:
3
sets
a. Eccentric
Close
Grip
Underhand
Chins
x
3
reps
(6-‐10sec
lowering)
b. Incline
1
½
Rep
Dumbell
Curls
x
6
reps
c. Standing
Hammer
Curls
or
Band
Curls
x
12
reps
[ 44
]
Day
2:
Lower
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Lower
Body
Warm-‐up!
1. Pre-‐Squat
Activation
series:
Go
thru
2X
a.
Toe
Risers
(dorsi
flexion)
x
15-‐20
b. ǯ
x
15-‐20
each
leg
c. Straight
Leg
Heel
Raise
(shift
hips
back)
x
10-‐12
each
leg
d. Side
Planks
x
15-‐20sec.
each
side
-‐ REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
2. Barbell
Box
Squat
or
Barbell
Squat:
90%
3
x
1
(last
set
=
1+)
3. Dzdz
(1
½
reps):
2
x
8-‐12
each
leg
4A.
Eccentric
Hamstring
Curls
w/
furniture
sliders
Ȃ
6sec
lowering:
2
x
5-‐6
[ 45
]
Day
3:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1.
Strength
Capacity
Circuit:
6
rounds
a. *Plyo
Push-‐ups
x
4
b. Iso-‐dynamic
Lateral
Raises
x
6
each
arm
c. **Inverted
Bodyweight
Rows
or
Pull-‐ups
(added
weight
is
optional)
x
8
d. Sprinter
Sit-‐ups
x
10
(5
each
side)
-‐REST
10sec.
between
exercises
and
30-‐45sec.
between
each
round.
*Plyo
Push-‐up
options
(choose
one):
Beginner,
Intermediate,
Advanced
**Inverted
Bodyweight
Row
options
(choose
one):
Beginner,
Intermediate,
Advanced
2.
Rest-‐Pause
Flat
Dumbell
Bench:
1x8
(warm-‐up),
1
x
Rest-‐Pause
3.
Mini
Band
Pull-‐aparts
(overhand):
85
total
reps
[ 46
]
Day
2:
Lower
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Lower
Body
Warm-‐up!
1. Pre-‐Squat
Activation
series:
Go
thru
2X
a.
Toe
Risers
(dorsi
flexion)
x
15-‐20
b. ǯ
x
15-‐20
each
leg
c.
Straight
Leg
Heel
Raise
(shift
hips
back)
x
10-‐12
each
leg
d.
Side
Planks
x
15-‐20sec.
each
side
-‐ REST
10-‐20sec.
b/t
exercises
and
30-‐60sec.
b/t
each
round
2. Barbell
Box
Squat
or
Barbell
Squat:
Work
up
to
1RM!
Day
3:
Upper
Body
Workout
Before
starting
your
workout,
perform
the
B2L
Upper
Body
Warm-‐up!
1.
Strength
Capacity
Circuit:
5
rounds
a. *Plyo
Push-‐ups
x
4
b. Iso-‐dynamic
Lateral
Raises
x
6
each
arm
c. **Inverted
Bodyweight
Rows
or
Pull-‐ups
(added
weight
is
optional)
x
8
d. Sprinter
Sit-‐ups
x
10
(5
each
side)
-‐REST
10sec.
between
exercises
and
30sec.
between
each
round.
*Plyo
Push-‐up
options
(choose
one):
Beginner,
Intermediate,
Advanced
[ 49
]
CONGRATS,
You
made
it!!!
You
survived
a
tough
10
weeks
and
you
should
be
proud!
DzBut
now
what?dz
We
suggest
taking
a
few
days
(or
a
week)
off
and
then
get
right
back
ǨǯǢ
performed
over
and
over
again.
In
fact,
we
performed
FOUR
consecutive
10-‐week
cycles
of
this
program
while
we
were
putting
this
ebook
together!
After
each
cycle
we
would
relax
for
a
week
or
so
and
then
start
all
over
again.
(Just
make
sure
to
use
your
new
maxes
when
calculating
the
percentages
for
your
next
Built
2
Last
cycle.)
[ 50
]