TS

PRESEN

EMOM
H E T I
A E SETT H O D C S
M

T & E F F ECTIVE
EFFICIEN
G T O G E T YOU
TRAININ E TIC.
& A T H L
LEAN,
STRONG,

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M A K I N G S T R O N G
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P EO P L E ST R O N G E R barbellshrugged.com
LIFELONG PURSUIT OF STRENGTH
It looks like just a barbell.

But that barbell, the weight it holds, and the rack it sits in are the catalyst
for everything that has happened in our lives.

We believe in Strength.

We believe that inside every single one of us, there is an innate desire to
uncover our true potential.

We believe that developing a physical capacity, like air, food, and water,
is essential to life.

We believe there is a species of human, distinct from the masses, more

equipped to evolve to the demands of life.

A species, that over time, has decided the best way to live an easy life, is
to live a life committed to confronting adversity.

We no longer live in the jungle but the law of the jungle lives inside us.
Our home is a weight room.

To defy the ease of modern society, stand up to the perils of entitlement,

and understand that over time, effort conquers all.

The barbell is a symbol of our commitment to always press forward,

deeper than reps and sets, exploring the animal that lives inside us.

Because this journey of physical adaptation pushes past the musculature,

bleeding into the way we experience life.

Strength is a choice.

Pursue Strength.

Anders and Doug

M A K I N G S T R O G P E O P L E S T R O N G E R
TABLE OF CONTENTS

Bio 4

Why I Choose EMOM Aesthetics 5

How EMOM Aesthetics Gets You Results 6

EMOM Aesthetics Programs 7

How to Perform Workouts 8

Sample Workout 9

EMOM Aesthetics Program Sample Workouts 10-15

Technique Video Library 16

Thank You 17

EMOM AESTHETICS METHOD | 3

BIOS

Anders Varner
Co-host of the Barbell Shrugged Podcast. In 2010, he founded San Diego
Athletics and sold the gym in 2016. He has coached athletes from every major
sport including the NFL, MLB, WWE, and CrossFit.As an athlete he competed
in the CrossFit regional four times and medaled at multiple Olympic
Weightlifting competitions.These competitions were amazing but Anders
always found his true passion in the gym, training, lifting big weights with
good friends and training partners. In 2015, his long time training partner,
John Cena, invited Anders to his private gym in Tampa, Fl. to attempt,
The OneTon Challenge. With no cameras, fans, singlets, or pageantry,
Anders combined his snatch, clean, jerk, squat, deadlift and bench to
total 2009 pounds and entered The One Ton Club.

Doug Larson
COO and founding member of Barbell Shrugged (2012), has been in the world
of functional fitness for almost his entire life, beginning gymnastics at age 3
and Olympic weightlifting at age 14 then starting CrossFit in 2006 at age
23 after spending a season as a pro baseball Strength and Conditioning
Coach with the Colorado Rockies. He has been a Certified Strength and
Conditioning Specialist (CSCS) through the National Strength and
Conditioning Association, received his Master’s Degree in Kinesiology
(movement science) with a concentration in Health, Sport Science
and Nutrition through the University of Memphis in Memphis,TN.

Doug also owned and operated CrossFit Memphis from 2009-2018,

training thousands of athletes for CrossFit, weightlifting
and powerlifting as well as general fitness. His main specialties
are human movement, weightlifting technique and mobility
as well as maximizing strength, power and work capacity.
Since starting Barbell Shrugged, Doug has had a heavy hand
in building, promoting and managing many, goal specific
online training programs followed by thousands of athletes
worldwide. On the side, Doug has been competitive in
MMA and jiu jitsu since 2004 and totally knows how
to choke people unconscious with their own clothing...
if that’s your thing.

EMOM AESTHETICS METHOD | 4

Why I Choose EMOM Aesthetics?
EMOM Aesthetics is Barbell Shrugged’s most comprehensive training
methodology for busy people that want to be strong, lean, and athletic.

For a long time, training was the only thing that mattered in my life.
Everything I did in and out of the gym was designed to make me stronger.
Those days do not exist any more. I am an adult, I have kids, a business to
run and a wife to love. Life no longer fuels my training. Instead, training fuels
my life. But, that doesn’t mean I do not train hard, have goals, or value my
fitness any less.

I still want to be jacked, lean, athletic, and get after it 3-5 times a week.
I still want to be strong, look good, and get my metcon fix.

Now, I just have to be more efficient, effective, and intelligent in how I train.
“EMOM Aesthetics” is the answer. This is the first program, since I found
CrossFit, that has radically shifted my enjoyment and results in the gym.

The program fits my life, builds muscle, creates intensity that mimics
metcons without the beatdown, and keeps my strength numbers near
lifetime PR’s.

RESULTS ARE KING

EMOM Aesthetics 'fitting' my lifestyle is not enough. A lot of things 'fit' my

lifestyle but don’t produce results. Who cares how much something 'fits'
your life if it doesn’t make you stronger, increase hypertrophy, and get you
lean and athletic.

Results are king. That is why I have gone all in on the EMOM Aesthetics
methodology. Yes, it 'fits' my life, but it also produces better results, in
a shorter time, than the standard strength training models. Full body
hypertrophy training takes 90 minutes, destroys my body, and takes days
to recover. Functional fitness is too intense, too heavy, and my joints hate
me after a couple weeks.

“EMOM Aesthetics” blends functional fitness and strength training into

a hypertrophy focused program that keeps your joints healthy, muscles
strong, and “fits” life so you can get back to what is most important.

EMOM AESTHETICS METHOD | 5

How EMOM AESTHETICS GETS YOU RESULTS:
I am going to save you the pain of getting your exercise science degree.
Let the strength nerds be strength nerds. You get to focus on practical,
easy to implement solutions, without all the scary words like sarcoplasmic
and myofibrillar hypertrophy.

You need three things to increase Muscle Hypertrophy:

1 . E X T E R N A L L O A D - You get this by lifting weights and increasing

those weights over time to increase demand on the muscles.

2 . M U S C L E D A M A G E - Actual damage to muscle tissue that will be

repaired. This tends to happen most during eccentric, or lowering,
portions of lifting weights.

3 . M U S C L E S T R E S S - This is where you get your pump on and feel

muscles swelling.

No big words, just simple concepts, and implementing these principles

into your training can be just as easy.

“EMOM Aesthetics" is my training program because we address these

concepts in an effective and efficient way, without wasting your time.

1 . E X T E R N A L L O A D - Progressive overload, gradually increasing load or

reps creates an increased demand to build muscle.

2 . M U S C L E D A M A G E - Adding tempos, controlled eccentrics, or

increased time under tension takes

3 . M U S C U L A R S T R E S S - Choosing appropriate rep ranges, 8-12

(about 45 seconds), and carefully crafted accessory exercises to grow.

Taking the science, simplifying the methodology, delivering to real people,

with busy lives, that want to build muscle, get lean, athletic, and follow a
program that fits their lives.

• Effective & Efficient Muscle Building.

• High Volume, High Intensity Training.
• Targeted Arms, Abs, and Glutes.
• Metcons to Burn Body Fat.

“EMOM Aesthetics” is the most efficient, effective way to build muscle, stay
lean, and athletic without spending 60-90 minutes a day working out.

EMOM AESTHETICS METHOD | 6

EMOM AESTHETICS programS

EMOM AESTHETICS
50 FUNCTIONAL
C LI C K TO
B UY NO W
BODY BUILDING WORKOUTS
→

EMOM AESTHETICS: C LI C K TO

ARMS & ABS

6-WEEKS OF ARMS & ABS TRAINING
B UY NO W
→

EMOM AESTHETICS: C LI C K TO
STRONG 30 B UY NO W
→
30-MIN EMOM WORKOUTS

EMOM AESTHETICS: C LI C K TO
BREATHE & BURN B UY NO W
→
6-WEEKS OF HIGH INTENSITY CARDIO

EMOM AESTHETICS: C LI C K TO
ABS & GLUTES
6-WEEKS OF ABS & GLUTES TRAINING
B UY NO W
→

EMOM AESTHETICS: C LI C K TO
HIGH INTENSITY HYPERTROPHY B UY NO W
MESO 1
4-WEEK MESOCYCLE OF PERIODIZED TRAINING
→

EMOM AESTHETICS METHOD | 7

How to Perform WOrkoutS
EXAMPLE WORKOUT - EMOM AESTHETICS: STRONG 30
ALL WORKOUTS ARE 30 MIN “PING PONG EMOMS”
• A is 10 minutes - Switching between A1 and A2 each minute
• B is 10 minutes - Again switching between B1 and B2 each minute
• C is the same - 10 minutes again switching between C1 and C2 each minute

EXAMPLE WORKOUT WRITTEN & PERFORMED:

TIME WORKOUT
0 min. A1 Tempo Pistol Squats 7 sec eccentric - Hold 5-25 lb plate
1 min. A2 Push-ups
2 min. A1 Tempo Pistol Squats 7 sec eccentric - Hold 5-25 lb plate
3 min. A2 Push-ups
4 min. A1 Tempo Pistol Squats 7 sec eccentric - Hold 5-25 lb plate
5 min. A2 Push-ups
6 min. A1 Tempo Pistol Squats 7 sec eccentric - Hold 5-25 lb plate
7 min. A2 Push-ups

ALL EXERCISES MAX REPS IN 1 MINUTE

8 min. A1 Tempo Pistol Squats 7 sec eccentric - Hold 5-25 lb plate
9 min. A2 Push-ups
10 min. B1 Front Squat - 60% of 1RM
11 min. B2 Db or Kb Push Press - 15% Jerk Max per hand
12 min. B1 Front Squat - 60% of 1RM
13 min. B2 Db or Kb Push Press - 15% Jerk Max per hand
14 min. B1 Front Squat - 60% of 1RM
15 min. B2 Db or Kb Push Press - 15% Jerk Max per hand
16 min. B1 Front Squat - 60% of 1RM
17 min. B2 Db or Kb Push Press - 15% Jerk Max per hand
18 min. B1 Front Squat - 60% of 1RM
19 min. B2 Db or Kb Push Press - 15% Jerk Max per hand
20 min. C1 Barbell Reverse Lunges - 50% BW
21 min. C2 Cable or Banded Tricep Pushdowns
22 min. C1 Barbell Reverse Lunges - 50% BW
23 min. C2 Cable or Banded Tricep Pushdowns
24 min. C1 Barbell Reverse Lunges - 50% BW
25 min. C2 Cable or Banded Tricep Pushdowns
26 min. C1 Barbell Reverse Lunges - 50% BW
27 min. C2 Cable or Banded Tricep Pushdowns
28 min. C1 Barbell Reverse Lunges - 50% BW
29 min. C2 Cable or Banded Tricep Pushdowns
30 min. Done

EMOM AESTHETICS METHOD | 8

SAMPLE WORKOUT from EMOM AESTHETICS: WEEK 6
E X E R C I S E S

A1 Back Squat - 70% of 1RM

DAY 26

A2 Push-ups
CO ACH T IP
B1 Barbell Reverse Lunges - 50% BW 2 sec pause at bottom
of back squats - use Db
B2 Barbell Bicep Curls on curls if you only
have one barbell

A1 Strict Pull-ups
DAY 27

A2 L-Sit Holds

B1 Ring Rows
CO ACH T IP
B2 Bent Over Db Upright Rows Do L-sits on rings,
parallettes or dumbbells

A1 "Clean + FS" - 4 rounds @ 50% Clean 1RM

DAY 28

A2 Strict HSPU

B1 Db or Kb Step-ups - 10% Squat 1RM per hand CO ACH T IP

Make step-up a little higher
B2 Barbell Full Contact Twists step than normal
(easy way is plate on a box)

A1 Deadlift - 2 reps @ 80% of 1RM

DAY 29

A2 Dips

B1 Kb Single Leg RDLs - 10% Deadlift 1RM per hand CO ACH T IP

Hang big powerlifting
B2 Overhead Single Db Tricep Extensions chain around neck on dips
for more resistance

A1 Strict Chin-ups
DAY 30

A2 Cast Wall Walks

B1 Single Leg Calf Raises - 30 sec each

CO ACH T IP
B2 Bent Over Barbell Rows 2 sec pause halfway up and
halfway down on chin-ups

EMOM AESTHETICS METHOD | 9

 EMOM
AES T H E T I C S
L B O D Y BUILDING
5 0 F U NW CTIONA K
T S
O U
O R

SAMPLE WORKOUT: WEEK 1

E X E R C I S E S

A1 Front Squat - 60% of 1RM

DAY 1

A2 Push-ups

Db or Kb Rear Foot Elevated Split Squats

B1
15% Back Squat 1RM per hand

B2 Barbell Bicep Curls

ARE YOU READY TO LOSE FAT, CLICK & GET

STARTED
GAIN MUSCLE, AND GET SHREDDED? TODAY! →
 EMOM
E T
A E S T H ABSI C S :
ARMS &
MS
- W E E K S OF AR
6
S E D T R AINING
OCU
& ABS F

SAMPLE WORKOUT: WEEK 2

DURATION 4 SETS EACH 16 MIN

E X E R C I S E S

A1 Pike Ups on Rings or Dip Bars

DAY 1

A2 Overhead Single Db Tricep Extensions

B1 Weighted Front Plank

B2 Db Bicep Curls

ARE YOU READY TO BUILD YOUR CORE

M AKI NG STR ON G PEO PL E S T R ON G ER
CLICK & GET
STARTED
& ADD MUSCLE MASS TO YOUR ARMS? TODAY! →
 EMOM
E T I
A E S T H G 30 C S :
STRON
OUTS
Y B U I L D ING WORK
AL BOD O M S
FUNCTION 3 0 - M I N U T E E M
A L L

SAMPLE WORKOUT: WEEK 4

E X E R C I S E S

A1 Strict Close Grip Pull-ups

A2 Single Leg Calf Raises - 30 sec each

DAY 2

B1 Kb or Db Alternating Bent Over Rows

B2 Hanging Leg Raises

C1 Db Hammer Curls

C2 Bent Over ITYW - 6 each

ARE YOU READY TO GET STRONG,

MAK ING ST R O N G PE O P LE S TR O N GE R
CLICK & GET
STARTED
GAIN MUSCLE, AND GET SHREDDED? TODAY! →
1.

EMOM
T H E T I C S
A E ST H E & B U R N:
BREA

Y
F H IG H IN T E N S IT

1.
6 -W E E K S O OUTS
N A L C A R D IO W O R K
F U N C T IO

SAMPLE WORKOUT: WEEK 4

DURATION 5 SETS EACH 20 MIN

E X E R C I S E S

A1 Burpees Over Bar

DAY 1

A2 Farmers Walk

B1 Row

B2 Keg or Box Carry

1.

READY TO BUILD YOUR AEROBIC CLICK & GET

STARTED
CAPACITY while Maintaining muscle?
MAK I NG S T R O N G P EO P L E STR ON GER TODAY! →
 T H E T I C S :
E M O M A E SG L U T E S
1.

ABS &
LUTES
W E E K S O F ABS & G
6-
TRAINING
FOCUSED

1.
SAMPLE WORKOUT: WEEK 1
DURATION 3 SETS EACH 12 MIN

E X E R C I S E S

A1 Hanging Leg Raises

DAY 1

A2 Barbell Glute Bridges - Floor

B1 Dip Support L-Sit Holds - Straight Legs

1.

B2 Lateral X-band Walks

READY TO BUILD YOUR CORE STRENGTH

M A K I N G S T R O N G P E O P L E S T R O N G E R
CLICK & GET
STARTED
& PUT SOME MASS TO YOUR ASS? TODAY! →
 A E S T H E T I C S :
EMOM
HIGH I N T E N S I T Y Y
Y P E R T R OPH
H
MESO 1

ED
C L E O F PERIODIZ
ESOCY
4 WEEK M INING
Y P E R T R OPHY TRA
H

SAMPLE WORKOUT: WEEK 2

E X E R C I S E S

A1 Back Squat - 80% of 1RM

A2 Tricep Push-ups
DAY 1

B1 Barbell Split Squats - 30% Back Squat 1RM

B2 Strict HSPU

B3 Supine Windshield Wipers

READY TO GAIN SIZE & CLICK & GET

STARTED
BUILD TOTAL BODY MUSCLE MASS? TODAY! →
Technique Video Library

OLYMPIC WEIGHTLIFTING UPPER BODY

CLEAN Push Press | TechniqueWOD

Overview TechniqueWOD Push-ups | Progression | TechniqueWOD

Starting Position TechniqueWOD Handstand Pushups

First Pull TechniqueWOD TechniqueWOD: Handstands & HSPUs

Transition TechniqueWOD Overhead Press | TechniqueWOD

Second Pull TechniqueWOD Ring Dips | Progression | TechniqueWOD
Catch and Reovery TechniqueWOD Bench Press | TechniqueWOD
Pull-ups | Progression | TechniqueWOD
SNATCH
Rows | Progression | TechniqueWOD
Overview TechniqueWOD
Pendlay Rows TechniqueWOD
Starting Position TechniqueWOD
One Arm Rows TechniqueWOD
First Pull TechniqueWOD
Landmine Pressing TechniqueWOD
Transition TechniqueWOD
Grip Training Part 1 & Part 2 TechniqueWODs
Second Pull TechniqueWOD
Catch and Reovery TechniqueWOD
CORE

JERK GHD Situps | TechniqueWOD

Overview TechniqueWOD Toes to Bar, Hanging Leg and Knee Raises

Dip and Drive TechniqueWOD Progression | TechniqueWODBench

Catch and Recovery TechniqueWOD Farmer’s Carry and One Arm Farmers Walk
TechniqueWOD
LOWER BODY Pallof Press | TechniqueWOD
Back Squat | TechniqueWOD Side Bridge Reps - Side Bends etc TechniqueWOD
Front Squat | TechniqueWOD Front Planks TechniqueWOD
Deadlift | TechniqueWOD Full Contact Twists TechniqueWOD
Romanian Deadlifts | TechniqueWOD Static Full Contact Twists TechniqueWOD
Good Mornings | TechniqueWOD Kb Windmills TechniqueWOD
Lunges | TechniqueWOD Rower Rollouts TechniqueWOD
Pistols | TechniqueWOD
Rear Foot Elevated Split Squats TechniqueWOD
Barbell Glute Bridges | TechniqueWOD
Glute Ham Raise | TechniqueWOD
Weighted Step-ups TechniqueWOD
Shrimp Squats TechniqueWOD
Cossack Squats / Lateral Lunges TechniqueWOD
Skater Squats and Single Leg RDLs Technique WOD
HexBar Squats TechniqueWOD

EMOM AESTHETICS METHOD | 16

THANK YOU
Thank you for downloading this eBook, doing the workouts,
and allowing us to guide you on your fitness journey.

We are proud of the work we have done creating, testing, and

delivering “EMOM Aesthetics,” and are grateful for you taking
the time to learn from us.

We spent many years chasing barbells, competing in CrossFit

and weightlifting, with the goal of being the biggest, strongest,
and fittest athletes.

Those days are over and our view of fitness has evolved.

First and foremost, we are dads, husbands, and business owners.

Fitness is still at the center of it all but our intent has changed.

We want to be strong, lean, and athletic but not at the expense of

our families, kids, and business.

“EMOM Aesthetics” is our training program because it is the most

efficient, effective way to get strong, lean, and athletic without
spending 60-90 minutes a day working out.

Thank you for being a part of this journey, we are excited to see
you in our private Facebook group, and to watch you get stronger,
leaner, and more athletic through “EMOM Aesthetics.”

Let’s get Strong.

Anders and Doug

M A K I N G S T R O N G P E O P L E S T R O N G E R
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