Table of Contents

Chapter 1: Intro ...................................................................................... 4

About the Program ............................................................................... 4
Who is this Program For ....................................................................... 5
What to Expect ..................................................................................... 5
Chapter 2: The Run Down ...................................................................... 7
My Process ........................................................................................... 7
The Style of My Process....................................................................... 7
Chapter 3: Let’s Get Into It ................................................................. 9
The Specifics ......................................................................................... 9
Chapter 4: Building Lean Muscle & Strength ................................ 14
The Max Effort Lifts......................................................................... 14
The Maxes. Testing Strength, Building Strength & Increasing
Muscle Mass ......................................................................................... 17
The Compounds - Increase Muscle Mass & Strength .................... 20
Chapter 5: Getting Lean/ Staying Lean .......................................... 23
The Isometrics. Complete Muscle Breakdown & Increased Fat
Burning ................................................................................................ 23
An Overview of Your Weekly Workout Schedule ........................ 25
Chapter 6: Phase 1 (Build) ............................................................... 26
An Important Note .......................................................................... 26
Workout Phase 1 ............................................................................. 26
Progressing ........................................................................................ 30
Chapter 7: Phase 1A (Build) ............................................................ 34
 Workout Phase 1A ............................................................................ 34
Progressing ....................................................................................... 35
Chapter 8: Phase 2 (Growth Acceleration) .................................. 37
Achieving Symmetry/ Excelling ......................................................... 37
Individual Focuses ............................................................................ 38
Chapter 9: Phase 3 (Complete Development) ............................. 44
Levelling Up the Conditioning ........................................................... 44
The Breakdown ................................................................................. 45
Level 1 .............................................................................................. 47
Level 2 .............................................................................................. 48
Level 3 .............................................................................................. 50
Chapter 10: Physique Sculpting Nutrition ................................... 52
Let’s Begin ........................................................................................ 52
Caloric Intake .................................................................................... 52
Food Choices .................................................................................... 57
Protein Intake ................................................................................... 58
Fat Intake .......................................................................................... 58
Carb Intake ....................................................................................... 60
What to Eat/ Intermittent Fasting .................................................... 62
Chapter 11: Progress Tracking ....................................................... 64
Why it’s Important............................................................................ 64
The 4 Best Methods .......................................................................... 65
Chapter 12: The Next Chapter ......................................................... 71
 Chapter 1: Intro
About the Program:
My name is Tanner Wideman, and with this program
I’m going to teach you my system for burning fat,
building lean muscle mass, and sculpting a six-pack
FAST.
Not only that, but I’m going to show you how to do
this while still allowing you the freedom to eat the
foods you love.
This whole program is designed to help you create the
Barbarian Body. The physique is most noted by the
six-pack abs, big barrel Chest, large rounded
Shoulders, and full-sized three-dimensional Arms.
The physique doesn’t just stop with the upper body,
either. There’s also the pillars for legs. Combining both
size and strength, to give you an evenly built and
powerful physique. The Barbarian Body is instantly
recognized when it steps into the room. It commands
respect, and also serves as a desirable feature, for the
opposite-sex.
Plain and simple, women are attracted to a masculine
physique. A powerful, aesthetic man who’s in control
of his life. It’s been this way for centuries. And it
symbolizes confidence, security and safety in the eyes
of a woman.
Who is This Program For:
This program is not for the guy who merely wants to
“get in shape”. Rather, it’s for the man who knows he
wants to sculpt an incredible body; that’s as powerful
as it is appealing. It’s for the man who wants a
physique that’s respected, admired and envied.
What to Expect:
What you can expect from this program is one of the
most efficient systems you’ve never seen. In my years
of training, I’ve constantly been searching for the best
and most efficient training methods. Tactics and,
systems that would get me the most bang for my buck.
And in that time, I found many. But, it came at a cost. I
had to spend countless years of my life sorting the
good from the bad. A large majority of my time was
spent trying the techniques and the strategies that
didn’t work; the same stuff that gets promoted year
after year on the top fitness websites and blogs. After
many years of trial and error, I was finally able to
create a system for myself that was getting me results,
and doing so in the shortest time possible.
Fortunately for you, there’s no need to waste all of
your time attempting to figure this stuff out for
yourself. Instead, you can just re-use the system I’ve
been perfecting and using for years!
I know exactly how annoying it is to constantly go
through the crap that says to try ‘xyz’, and then next
week you find out that supposedly ‘xyz’ doesn’t work.
That’s why I created this system. So you can stop
wasting your time, and begin getting results!
Get ready my man, this program is going to carve you
into something incredible!
 Chapter 2: The Run Down
My Process:
Before we get into this beast of a program, I’d like to
spend some time outlining what you can expect from
it.
Let’s begin with your weekly schedule. This program
was designed so you only have to train 3 times per
week. Yup, that’s right. Not 5 days per week, and
definitely not 2-A-Days (performing two workouts
every day; typically 4-5 days per week).
What about the duration of the workouts? Well, you’re
actually only going to need to train for roughly 45
minutes each session. Yup, that’s right. We all want to
be in-and-out of the gym as quickly as possible, so
that’s what I’ve allowed with this program.
Feeling a little skeptical? Don’t be. This is the exact
routine that I follow to achieve the maximal amount of
muscle gain possible. We’ll get more in-depth with my
reasoning behind this all, later on in this manual.
The Style of My Process:
The main thing I’ve learned, when it comes to building
an incredible body as quickly as possible, is that
pushing your body as closely to failure, and lifting
heavy-a*s weight is really all it boils down to.
And when it comes to burning fat while building
muscle at the same time, well, that’s achieved by
simply adopting circuit training and supersets to
demand more out of your cardiovascular system, thus
stimulating a higher rate of fat burning.
So naturally, I’ve combined the two methods in order
to get the best of both worlds. Monster amounts of
muscle gain, at the same time as effective fat burning;
simultaneously. And trust me; myself, and countless
other guys just like you have seen incredible results
from adopting this method. You won’t believe what it
can do for you.
 Chapter 3: Let’s Get Into It
The Specifics:
When it comes to the heavy-lifting, we’re going to
begin by focusing on working up to our 2 rep max.
Meaning we’ll progressively add more weight, set-
after-set, until we’ve reached the maximal amount of
weight that we can press or lift for 2 repetitions.
Directly after this, you’ll only load 65-75% of your max
effort lift and perform that for an additional 2 sets of 10
repetitions. This is to fully fatigue and burn out the
muscle after we’ve reached our max effort lift.
Directly after our maximal effort lifts, we’ll move on to
1-2 more compound exercises, for 5-8 repetitions of
some more heavy weight.
After our heavy lifting is completed, we’ll then move
onto our circuit training section of the workout. Here
we’ll be focusing on 2-3 exercises. 2 of these exercises
will be placed into what’s known as a superset.
Meaning we’ll perform a set of 1 exercise, and directly
after with no rest, complete another set of the next
exercise. The exact exercises and their order of
completion will be outlined more thoroughly later in
this program.
Rule: If you have time to check your phone or
make conversation between a set, it’s time for your
next set.
*The above rule is only to be applied to your compound,
and isometric exercises. All max effort lifts require
adequate rest, and should last 1-3min*
There’s 2 reasons I choose to limit my rest time as
much as possible.
1. It allows me to finish my workouts quicker.
2. It demands more effort from both my muscles, as
well as my cardiovascular system. Therefore
promoting a whole new level of muscle
stimulation, and fat burning.
The next tactic I’m going to be outlining is very
important. This is what I owe a huge portion of my
physical success to; and that’s the tactic of training to
complete failure. This means that I don’t stop when I
get to 8 reps, I don’t stop when I get to 10 reps; rather,
I stop when my muscles no longer have the strength to
contract and lift the weight up for a full repetition. In
fact, I like to take it a little bit further. I like to pushout
between 1-3 of those “half-reps” to ensure I’ve actually
hit that failure mark, and to push my muscles that
little-bit further.
You’ll notice as you get towards the specific routines
later in this manual, that I’ve already outlined a
specific number of repetitions for you to perform.
What I want you to do, is pick a weight that you feel
will be tough for you to complete the required number
of repetitions. A weight that you feel will take
everything you’ve got to get that last rep, and then I
want you to perform another 2-3 half-repetitions to
finish the set. If in the program, it’s been outlined for
you to perform Seated Incline Curls for 8 repetitions, I
want you to complete 8 full repetitions. However, that
8th rep, should be incredibly difficult and you should
just barely have enough strength to lift it. Without
taking a rest, you should then immediately attempt 1-3
more repetitions. With your remaining strength, you
should only be able to lift the weight up a portion of
the way. These are called “half-reps”.
*DO NOT perform this type of training on max effort
exercises. It is very dangerous under high amounts of
weight and could cause injury. I advise you only push
yourself to the point of “half-rep” sets on max effort lifts,
under the direct supervision of an experienced lifter who
is spotting you.*
The main reason I always have and always will
perform training to absolute-failure is because of its
effectiveness.
Think of it this way; if you’re attempting 85-90% of
your max effort on the bench press for a few reps,
you’ll probably be able to lift it up a couple of times.
But after those couple of repetitions, your muscles will
weaken, and you’ll no longer be able to lift the weight.
All you’ll be able to do is just budge it a few inches (aka
“true failure”). So, your body will then begin sending
signals throughout itself indicating that there’s
something new in the environment that’s “in it’s way”
and is too heavy to lift with the current physique.
Consequently, the body will then do what it does best;
it will adapt.
In order to adapt, it will require more and stronger
muscle fiber. This will begin the firing of different
hormones for growth, increase the demand for
building resources (food), and as a result stimulate
mass amounts of muscle growth.
This is why pushing the body to “true failure” is so
important. It’s the leading cause of muscular
hypertrophy; the growth of your muscle cells.
Not only is training to “true failure” a huge benefit to
muscular growth, but also a huge benefit to increased
fat loss. Pushing the body to its physical limits requires
a sincere effort from the cardiovascular system. The
more we’re pushing our cardiovascular system, the
more fat we’re burning as a consequence.
 Chapter 4: Building Lean Muscle &
Strength
The Max Effort Lifts:
Welcome to the section of your workout designated to
putting your manhood to the test. These individual
exercises will be placed at the beginning of each of
your workouts to test your strength. Week after week,
you will revisit these lifts to track progress, and also to
increase the strength and density of your muscle
tissue; all while under a load of 90-100% of your
maximal-effort weight. They say a diamond is created
under pressure, well, muscle is too.
These lifts are positioned at the beginning of each
workout to take advantage of your energy supply,
when you’re still feeling fresh. This is incredibly
important as you’re going to require a lot of energy in
order to lift at your maximal-effort. For these heavy-
duty lifts, we’ll be using 6 different exercises to put our
strength to the test.
Bench Press: This exercise is the staple of almost all
upper body developmental programs for a reason.
This compound exercise is phenomenal for not just
targeting the Chest, but also the Shoulders and Triceps
too. To really help develop that large barrel chest, we’ll
be adopting a lot of overloading methods for this
exercise in order to stimulate as much Chest growth as
possible.
Deadlift: The deadlift is a phenomenal exercise for not
only training our lower-half, but pretty much every
muscle in the body too. There’s probably no other
exercise that you’ll have a better opportunity to lift
some heavy a*s weight with. The deadlift is what I
crown the king of all exercises. It’s a functional
movement, allows a high volume of weight to be used,
and trains massive groups of muscle all at the same
time. ‘Nuff said.
My ability to build a large and powerful lower body is
largely credited to this single exercise.
Pull-Ups: When it comes down to it, there’s no
exercise that has helped me build up the width of my
Lats, quite the way Pull-Ups have.
Not only that, but the amount of equipment required
for such an effective exercise is incredibly minimal.
Literally, all you need is a door frame, and a chin-up
bar, and you’re good to go.
Put your manhood to the test as you attempt to get
your chin above the bar for each repetition.
Incline Bench Press: When it comes to the common
issue of guys having incredibly underdeveloped upper
chests, there’s no tool I’d rather have in my arsenal
other than the Incline Bench Press.
The effectiveness lies in the ability to completely
overload the upper chest with an immense amount of
weight, quite safely. That is, much more safely than say
a high weighted incline chest fly, where there’s an
increased risk of shoulder impingement.
Chin-Ups: When it comes to putting on mass in the
Biceps, there’s no single exercise that comes close to
the capabilities of this powerful exercise.
Chin-Ups have long been, and will forever continue to
be my go-to Biceps development exercise.
Bench Dips: A huge staple in my training is the use of
Bench Dips. There’s not a single exercise that I’ve
found to be as effective at hitting all three heads of the
Triceps, other than the Bench Dips.
Sure the Dip Machine is effective. But honestly, the
only way you’re able to overload the Triceps with that
exercise, is by adding more weight. The only way you
can do that on the Dip Machine is by having access to
(good luck) or purchasing (roughly $50) a special belt
that you have to lug around all workout long. That belt
is then used to suspend weights from.
With the Bench Dips however, there’s no need for any
fancy belt. Simply toss the plates up on your lap, and
you’re good to go.
The Maxes. Testing Strength, Building Strength &
Increasing Muscle Mass:
When it comes to becoming a bigger, stronger version
of yourself, there’s one thing that’s required;
overloading the muscles with some heavy a*s weight.
With this weight, we’re going to push as close to
failure as possible, in order to signal to our body that
more muscle mass is required, in order to adapt to this
new heavy stimuli in our environment.
The regimen for doing that, is as follows:
In summary, we’ll be using 6-8 sets to warm-up and
slowly increase the load on the bar, as we work up to
our 2 rep max (you’ll see this as RM, for rep max, from
now on in this manual).
The first set will be performed using a fairly light load
(10-15% of your max weight) for 10 repetitions. The
purpose of this set is strictly for warming the muscles,
and shouldn’t leave you feeling tired, or sore. The set
should be incredibly easy. Rest for about 60 seconds,
and then move onto your 2nd set.
Directly after that, we’ll move onto our 2nd set, where
we’ll add some more weight on the bar and perform a
total of 8 repetitions. I personally like to load about
30-40% of my max weight for this set. Again, this set
will be pretty easy. Rest for about 60 seconds, and
then move onto your 3rd set.
For our 3rd set, we’ll increase the weight on the bar to
about 50-60% of your max weight for a total of 6
repetitions. Now by this point, you’re going to begin
feeling the weight. The lift shouldn’t feel too heavy,
and you definitely won’t be pushing your
cardiovascular system to exhaustion. But, it’s at this
point that your muscles will begin to “feel” that there’s
some weight on the bar. Rest for about 1-1.5 minutes,
and then move onto your 4th set.
Now that we’ve gotten our lighter sets out of the way,
it’s time to move onto more of the heavier weight. At
this point of our routine, we’ll now begin pushing out
sets of 2 repetitions until we can no longer add any
more weight on the bar.
For our 4th set, I’ll typically push my body to about 70-
80% of my max lift. I’ll perform that lift for 2
repetitions, and then rest between 1.5-3 minutes. It’s
important that you begin taking longer rests at this
point, as your body will need more time to prepare for
the heavier and heavier lifts.
For our 5th set, I’ll lift a weight that is about 80-90% of
my max effort, and I’ll stick to resting between 2.5-3
minutes before I get into my max-effort set.
For our 6th and final set, the max-effort lift, I’ll be
pressing anywhere from 90-100% of my max effort
load. Depending on how I’m feeling physically, as well
as mentally, I’ll judge how close I’ll actually push to my
max-effort load. And if I’m feeling like I need to push
another 1-2 sets before I try and reach my max-effort
lift, I may do that as well. I’ll simply micro load each
set after my 5th set (this is based on how I’m feeling
both physically and mentally).
From there, we’ll perform the max effort set for 2
repetitions, and give the body about 3 minutes to rest
before we get into the rest of my workout.
Before we move onto the next exercise, we’ll be
running through 2 more sets on the max-effort lift
exercise. However, we’ll only be lifting about 65-75%
of the max-effort weight. You’ll perform these 2 sets
for 10 repetitions each, and then rest 1.5 minutes
between each set. The purpose of these sets is strictly
to burn out the muscles and push them that little-bit
further.
The Compounds- Increase Muscle Mass & Strength:
These are exercises that will typically be performed
with a higher amount of weight for a lower number of
repetitions. Their use is strictly for increasing the
strength, density and size of our muscle fiber.
The reason these exercises are so effective at putting
on mass is simply due to the fact that they’re all
compound exercises. A compound exercise is effective
at training multiple groups of muscles simultaneously.
Example: the Bench Press targets the Chest, Shoulders,
Triceps, Core, etc. Whereas an isometric exercise only
focuses on 1 muscle group at a time. Example:
Concentration Curls will strictly train the Biceps.
The benefit of training multiple groups of muscles at
once, is the ability to lift more weight. The more
weight you lift, the more overload we’ll be able to
provide our muscle, thus pushing them into a state of
growth. Not only that, but training multiple groups of
muscles at once allows us a more efficient way of
training. Thus allowing us to be in and out of the gym
quicker.
Directly after the max-effort lift, we’ll move onto the
next compound exercise. This exercise will be loaded
with about 80% of your max effort weight, and we’ll
be performing 3 sets for 5-8 repetitions. Between each
set, we’ll ensure that we rest for 1 minute. The
purpose of this set is to increase the strength, and
density of the muscles, while again under a fairly
heavy load. In order to lift that kind of weight, with
that specific goal in mind, our body is going to need
that 1 minute to adequately rest and prepare for the
next set.
Again, for this set, we want to be pushing the body as
closely to failure as possible. The last rep or two of
each set should be incredibly difficult to fully
complete. The closer we get to failure on these
compound exercises, the faster and more effectively
we’ll gain muscle.
List of Compound Exercises Found In This Program
 Bench Press
 Seated Dumbbell shoulder Press
 Barbell Deadlift
 Bulgarian Split Squats
 Pull-Ups
 Chainsaws
 Incline Bench Press
 Dumbbell Front Squats
 Walking Lunges
 Chin-Ups
 Clean and Press
 Close-Grip Bench Press
 Chapter 5: Getting Lean/ Staying
Lean
The Isometrics. Complete Muscle Breakdown &
Increased Fat Burning:
By this point of the workout, our strength training is
now completed. The remainder of the workout will
now be focused on isometric exercises. These
isometric exercises are going to be paired together and
performed for a high rep range of anywhere from 10-
15 repetitions.
Now, when it comes to this circuit-style portion of the
workout, we’re really going to be focusing on pushing
the body for as little rest as possible. When I say this
however, I don’t mean putting yourself in dangerous
positions and giving your body no opportunity to
properly rest between sets. I simply mean, being strict
on the amount of rest you give yourself. There’s too
many guys that are cruising Instagram and texting
their girlfriends when they know damn-well they
could perform their next set.
I like to adopt this mentality mostly because I want to
get in-and-out of the gym as quickly as possible. For
rest periods of these higher repetition “circuit-style”
sets, you’ll often find me following a more unique
format. What I like to do for these sets is perform my
first 2 circuit sets (Example: exercise A, exercise B;
then again, exercise A, exercise B) with absolutely no
rest. That is, IF I’M FEELING GOOD ENOUGH TO DO SO.
Directly after those first 2 circuit sets, I’ll typically rest
between 30-60 seconds and then complete my 3rd and
final set. In essence, I’m really focusing on pushing my
body to complete 3 sets of the circuit in as little time as
possible. All while also attempting to push my muscles
as close to failure on each and every set. It’s truly the
most grueling part of the workout. And it’s the part of
the workout which will stimulate a high degree of your
results, too.
This style of training will also be extremely effective at
continuing the breakdown of our muscle tissue, for
further muscular gains as well.
After completing this circuit, we’ll have finished our
entire workout.
Throughout this entire workout we’ve pushed our
body to its limits. We’ve trained for strength, pushed
the cardiovascular system and entirely broken down
our muscle tissue; all in an incredibly short period of
time. That’s what I call an efficient regimen.
 An Overview Of Your Weekly Workout Schedules
Weeks 1-2:

Monday- Phase 1 (Day 1)

Wednesday- Phase 1 (Day 2)
Friday- Phase 1 (Day 3)

Weeks 3-4:

Monday- Phase 1A (Day 1)

Wednesday- Phase 1A (Day 2)
Friday- Phase 1A (Day 3)

Week 5 (Beat Weeks 1-2 #’s):

Monday- Phase 1 (Day 1)

Wednesday- Phase 1 (Day 2)
Friday- Phase 1 (Day 3)

Week 6 (Beat Weeks 3-4 #’s):

Monday- Phase 1A (Day 1)

Wednesday- Phase 1A (Day 2)
Friday- Phase 1A (Day 3)

Weeks 7-8:

Monday- Chest Focus, or Shoulders Focus, or Triceps Focus

Wednesday- Lower Body Focus
Friday- Back Focus, or Traps Focus, or Biceps Focus

Weeks 9-10:

Monday- Phase 3 Level 1 (Day 1)

Wednesday- Phase 3 Level 1 (Day 2)
Friday- Phase 3 Level 1 (Day 3)

Weeks 11-12:

Monday- Phase 3 Level 2 (Day 1)

Wednesday- Phase 3 Level 2 (Day 2)
Friday- Phase 3 Level 2 (Day 3)

Weeks 13-14:

Monday- Phase 3 Level 3 (Day 1)

Wednesday- Phase 3 Level 3 (Day 2)
Friday- Phase 3 Level 3 (Day 3)
 Chapter 6: Phase 1 (Sculpt)
An Important Note:
Now, before I actually get into each workout, there’s a
routine I ALWAYS ensure that I perform. This routine
is my warm-up and stretching routine. The importance
of its application can’t be overstated enough. If you
want to be doing this for a long time, you absolutely
NEED to be warming-up and stretching to prevent
injury. Because I’ll tell you this, there’s absolutely
NOTHING more impeding to your physical goals than
an injury that prevents you from training. NOTHING.
So I treat these warm-ups very seriously, and I never
skip them. My exact warm-up routine can be found in
the warm-up/ stretching video that came with your
program. Simply follow along before every workout,
and you’ll reduce the chance of injury from exercise.

Workout Phase 1 (Weeks 1-2) + (Week 5):

Here’s how your Phase 1 is going to look!
Day 1 - Chest/ Shoulders/ Triceps:
 Bench Press: 6 sets RM+ 2 sets (10,8,5,2,2,2,10,10)
 Seated Dumbbell Shoulder Press: 3 sets (6,6,6,)
  Lateral Raises: 3 sets (12,12,12)
 Bench Dips : 3 sets max weight (10,10,10)
Day 2 - Lower Body:
 Barbell Deadlift: 6 sets RM+ 2 sets
(10,8,5,2,2,2,10,10)
 Bulgarian Split squats: 3 sets (8,8,8)
 Stiff Legged Deadlifts: 3 sets (10,10,10)
 Dumbbell or Kettlebell Swings: 3 sets (12,12,12)
Day 3 - Back/ Biceps/ Traps:
 Pull-Ups: 3 sets (max reps)
 Dumbbell Chainsaws: 3 sets (10,10,10)
 Seated Incline Curls: 3 sets (8,8,8)
 Dumbbell Shrugs: 3 sets (10,10,10)

For every workout, you’ll begin with your 2 compound

exercises. Your first exercise will be your max-effort lift,
the second will be a heavy set, completed for between 5-
8 repetitions. For these 2 exercises, you’ll always record
the amount of weight, and the number of repetitions you
were able to perform. You’ll use these recordings to track
how much progress you make with your strength, week
after week. And every time you revisit these exercises,
your goal will be to push a little more weight.
Day 1 will start with a Bench Press where you’ll perform
5 sets to warm-up and your 6th set to track your true
maximal-effort. As I mentioned earlier, sometimes you
may need 7 or even 8 sets. Take as many sets as you feel
necessary! Directly after, you’ll load 65-75% of your max
effort lift and perform that for an additional 2 sets of 10
repetitions. This is to fully fatigue and burn out the
muscle after we’ve reached our max effort lift.
IMPORTANT
As I’ve mentioned already in this manual, you need to
ensure that you never TOTALLY max-out if you’re training
by yourself. It’s very dangerous to do so by yourself, and
you risk the possibility of pinning yourself under a weight
that’s too heavy for you to lift back up. If you want to
push your body to the point of true failure, make sure
you have the guidance of an experienced lifter to help
spot you, in the case you can’t lift the weight back up.
Better to be safe, than injured and unable to make gains
for a few weeks.
Why 2 Rep Maxes, Why Not 1?
You might notice that I’m outlining you to perform your
max effort lifts using 2 repetitions as opposed to 1
repetition maxes. I’ve prescribed it this way for both
safety reasons, as well as for increasing experience using
a heavier weight.
Safety: By performing your max-effort lift for 2
repetitions, there’s 1 thing that’s guaranteed; that you’ll
be able to successfully complete the 1st repetition. After
successfully completing your 1st repetition, you’ll more
confidently be able to decide whether to perform your
2nd repetition, or rack the weight. Therefore decreasing
the likelihood of you performing a rep that you can’t get
back up, and pinning yourself underneath of the weight.
As opposed to a 1 rep max, where the only opportunity
you get to assess your ability to lift the weight back up, is
by the time it’s too late. This 2 rep max is mostly to the
benefit of the guys who want to perform max-effort lifts
on their own.
Increased Experience: The 2nd reason for performing 2
rep max-effort lifts as opposed to 1 rep-maxes, is simply
due to an increase of experience lifting heavier weights.
By performing 2 repetitions with a weight of about 90-
95% of your maximum effort, you’ll be getting double the
amount of repetitions, as opposed to if you were only
performing 1 repetition with 90-95% of your maximum
effort. This in itself will have a tremendous impact on the
rate of strength gains you’ll see week-after-week. The
more experience you have performing max-effort lifts,
the quicker your max-effort lifts will increase.
Progressing:
For each week that passes while performing this
program, you should aim to add between 2.5-5lbs to
both of your compound exercises, every single week. You
might notice a faster rate of growth in the beginning as
you begin to adapt to these exercises and get
comfortable with them (sometimes as much as 15-
20lbs!). But as the weeks go by, push to increase the
weight on each exercise by 2.5-5lbs.
From here, we’re getting into the 2nd and final compound
exercise; for this specific workout, you’ll be performing
the Seated Dumbbell Shoulder Press. As you can see, the
rep range is fairly low (6 repetitions), so that 6th rep
should be incredibly difficult to lock out. Now, for this
specific workout, I’ve combined this compound exercise
with an isolation exercise for a superset. So complete
your 6 repetitions of the Seated Dumbbell Shoulder
Press, and directly after move onto the Lateral Raises for
12 repetitions.
Note
  We should be frequently aiming to get as close to
failure as possible, to stimulate as much growth as
possible. The last rep of each set should be very
difficult to complete- especially for our compound
exercises.
 After we’ve completed our max-effort lift, we’ll be
using the same weight for every set of each exercise.
Meaning, the weight that you’ve chosen for set 1,
will also be used for set 2 and 3 as well. Unless, of
course, you feel the weight was too light for set 1. In
which case, increase the weight you use for set 2
and 3.
 Typically, for the circuit aspect of my training, I won’t
push my body to complete failure at the end of each
set. This is because of the limited amount of rest I’m
getting between sets. My final rep or two will be
tough, but by no means will be my “true failure”. If I
do feel like pushing myself however, I might employ
the “true failure” on my last set, where I know I’ll
have a longer rest period directly after.
The goal of the circuit is to transition between each
exercise with as little rest as possible. After you’ve
completed the 2 exercises in concession, you are
permitted your 1st rest. However, as was mentioned
earlier, try and limit these rests as much as possible. The
goal of our workout is to push our body!
*If you’d like to perform the circuit using my exact
method, then follow the structure as I’ve outlined below:
Set 1: Complete 6 reps of Seated Dumbbell Shoulder
Press. With no rest, perform 12 reps of Lateral Raises.
With no rest, again perform 6 reps of the Seated
Dumbbell Shoulder Press. With no rest, perform another
12 reps of the Lateral Raises. Rest 30-60 seconds.
Set 2: Perform 6 reps of the Seated Dumbbell Shoulder
Press. Catch your breath for 10 seconds, and then
perform your final 12 reps of the Lateral Raises.
As you can see, all I’ve done is combine sets 1 and 2
together, thus eliminating one of my rest periods. I then
rest for 30-60 seconds after completing the combination
of sets 1 and 2 (4 total exercises), and then complete my
last set of 2 exercises. After this 3rd round of the 2
exercises, I’ve then completed my superset circuit.
To finish this specific workout, you’ll then move onto the
last exercise; the Bench Dips. This exercise will be
performed for 10 repetitions a total of 3 times. Again, the
same way you did with the superset circuit, you’ll limit
the rest periods as much as possible. We want to be
strict on the amount of time we rest, but we also want to
make sure the muscles and central nervous system are
ready to perform the next set. Be strict on your rest, but
do not rush through your sets!
This marks the end of our Phase 1, Workout A. By this
point, the muscles will have been adequately trained, as
well as the cardiovascular system. Stimulating both
muscular growth, as well as a high degree of fat-burning
too!
Each workout will follow roughly the exact same format.
The only difference will be in the selected exercises, the
muscle groups targeted, and where in the workout the
superset circuits will be performed. Sometimes these will
be executed earlier in the workout, and sometimes at the
end. This is to prevent the body from adapting to our
training regimen. Therefore stimulating as much
continuous muscular growth as possible.
You’ll perform workouts A, B, and C once per week.
Workout A is to be performed on Monday, Workout B to
be completed on Wednesday, and Workout C to be
completed on Friday. This circuit should be followed for
roughly 2 weeks straight; or until you’re able to keep up
with the volume of training.
 Chapter 7: Phase 1A
Workout Phase 1A (Weeks 3-4) + (Week 6):
Day 1 - Chest/ Shoulders/ Triceps:
 Incline Bench Press: 6 sets RM+ 2 sets
(10,8,5,2,2,2,10,10)
 Dumbbell Lying Flys: 3 sets (10,10,10)
 Overhead Dumbbell Extensions: 3 sets (10,10,10)
 Lateral Raises: 3 sets (12,12,12)
Day 2 - Lower Body:
 Dumbbell Front Squat: 7 sets (8,8,8,8,8,8,8)
 Walking Lunges: 3 sets (6,6,6)
 Stiff Legged Deadlifts: 3 sets (10,10,10)
 Dumbbell or Kettlebell Swings: 3 sets (12,12,12)
Day 3 - Back/ Biceps/ Traps:
 Chin-Ups: 3 sets (max reps)
 Dual Dumbbell Rows: 3 sets (10,10,10)
 Standing Barbell Curls: 3 sets (10,10,10)
 Dumbbell Shrugs: 3 sets (10,10,10)

For your workouts in Phase 1A, you’ll notice that there’s

been a few changes, compared to Phase 1. New exercises
have been added, rep ranges have been altered, and as
well, there’s been a change to the order of the routine.
All of this variance is to stimulate more growth from the
muscles, by confusing them. Hitting each of these
muscles from different angles, using different rep ranges,
and using different exercises will provide a shock to the
muscles to continue our results.
The purpose of Phase 1A is to also shift the focus of our
training to other muscle groups that weren’t receiving as
much attention in the previous Phase. This will allow us
to keep consistent symmetry throughout our physique.
For example, we’ll be focusing more on the Shoulders for
Phase 1A, whereas in Phase 1 we had more of a focus on
the Chest. Physical symmetry plays a big role in the
Barbarian Body, and no muscle group should be left
lagging behind others.
Again, just as we did with Workout Phase 1, we’ll will be
performing this Phase for 3-4 weeks in a row, attempting
to increase the weight on all compound exercises by
roughly 2.5-5lbs every week.
Progressing:
After completing Phase 1A, you’ll revisit workout Phase
1. The return to Phase 1 will last a total of 2 weeks, and is
entirely focused on setting new maxes. Upon completing
those 2 weeks of Phase 1, you’ll revisit Phase 1A for 2
weeks, in attempt of again, setting new maxes.
 Chapter 8: Phase 2 (Growth
Acceleration)
Achieving Symmetry/ Excelling:
Upon completing both rounds of Phase 1, and Phase 1A,
we’ll have been training for a total of 6 weeks. It’s at this
point of our training that we’re going to begin focusing
on specific muscle groups every workout. These muscle
groups are chosen areas of our body that we feel are still
lagging behind other muscle groups, or are areas that we
wish to see excel. For example, we might notice that our
Triceps development is far surpassing the development
of our Biceps. In this case, we’d begin moving our focus
to our Biceps in an effort to catch them up to our Triceps.
This will be achieved by increasing the volume of training
on our Biceps.
For each muscle group that we decide we’d like to focus
on, we’ll be adding an additional exercise that we’ll
perform for 4 sets, to stimulate more growth.
Every day that we spend training, we’ll choose one
muscle group (of the muscle groups we’re supposed to
be training that day), to focus on and increase the
volume of training for. Again, this muscle group can
either be one that’s lagging behind the rest, or simply a
muscle group that you want to focus on growing even
further.
For each day you workout (Monday, Wednesday, and
Friday) select a muscle group you’d like to focus on from
the below list. You’ll select your muscle focus for the next
2 weeks (Week 7 & Week 8). Each muscle focus consists
of an entire workout. Ex. “Chest Focus” will still
incorporate exercises for the shoulders and chest.
NOTE: Wednesday only has an option for 1 lower body focused workout.
Perform this same workout for Week 7 & Week 8.

Monday: Chest Focus, or Shoulders Focus, or Triceps

Focus (select one)
Wednesday: Lower Body Focus (perform for Week 7 and Week 8)
Friday: Back Focus, or Traps Focus, or Biceps Focus (select
one)

*Upon completion of Week 7 & Week 8, you’ll move on

to Phase 3.
Individual Focuses (Weeks 7-8):
*All exercise below highlighted in green represent
additional volume.
Chest Focus:
  Bench Press: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
 Close Grip Bench Press: 4 sets (8,8,8,8)
 Seated Dumbbell Shoulder Press: 3 sets (6,6,6,)
 Lateral Raises: 3 sets (12,12,12)
 Bench Dips : 3 sets max weight (10,10,10)
Notes: To further focus on the development of our chest,
we’ve added a Close Grip Bench Press for 4 sets of 8
repetitions.
If at first you’re unable to perform 8 repetitions for all 4
sets, that’s fine. Push out as many reps as you can. The
initial shock of the additional focus exercises might be
tough, and may take a short while to fully adapt.
Shoulder Focus:
 Bench Press: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
 Clean & Press: 4 sets (8,8,8,8)
 Seated Dumbbell Shoulder Press: 3 sets (6,6,6,)
 Lateral Raises: 3 sets (12,12,12)
 Bench Dips : 3 sets max weight (10,10,10)
Notes: For this Shoulder Specialization workout, we’ve
added 4 sets of the Clean & Press exercise for 8
repetitions. These sets will be completed in conjunction
with the seated dumbbell shoulder press, and lateral
raises to further develop the shoulder muscles (deltoids).
Due to the high volume of training on the shoulders, you
may require additional rest between sets of the Clean &
Press. Take an adequate rest between sets, however,
don’t forget that the goal is to push the body. Be strict on
how much time you give yourself to rest.
Triceps Focus:
 Bench Press: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
 Seated Dumbbell Shoulder Press: 3 sets (6,6,6,)
 Lateral Raises: 3 sets (12,12,12)
 Bench Dips : 3 sets max weight (10,10,10)
 Cable Extensions: 4 sets (10,10,10,10)
Notes: For our Triceps focused workout, we’ll be adding
4 sets of Cable Extensions for 10 repetitions. If you have
the energy available, it is suggested you combine the
Bench Dips and Cable Extensions together into a super
set. If your energy reserve or available equipment
doesn’t permit you to do so, reduce your rest to roughly
30 seconds between each set of both Triceps exercises.
Upper Back Focus:
 Pull-Ups: 3 sets (max reps)
 Dumbbell Chainsaws: 3 sets (10,10,10)
  Seated Cable Rows: 4 sets (10,10,10,10)
 Seated Incline Curls: 3 sets (8,8,8)
 Dumbbell Shrugs: 3 sets (10,10,10)
Notes: For a further focus on the development of our
Upper Back, we’ll be adding 4 sets of Seated Cable Rows
for 10 repetitions. Due to the high physical demand of
Upper Back exercises, it is recommended that you
increase your rest duration to a total of 60-90 seconds
between sets of the Seated Cable Rows.
Biceps Focus:
 Pull-Ups: 3 sets (max reps)
 Dumbbell Chainsaws: 3 sets (10,10,10)
 Incline Bench Preacher Curls; 4 sets (10,10,10,10)
 Seated Incline Curls: 3 sets (8,8,8)
 Dumbbell Shrugs: 3 sets (10,10,10)
Notes: For our Biceps focused workout, we’ll add 4 sets
of Incline Bench Preacher Curls for 10 repetitions, on
each arm. This additional exercise will be performed the
Biceps/ Traps super set. You may need to significantly
lower the amount of weight you normally use for your
Seated Incline Curls. The addition of the Incline Bench
Preacher Curls prior to the Biceps/ Traps circuit will take
quite the toll on your Biceps.
Traps Focus:
 Pull-Ups: 3 sets (max reps)
 Dumbbell Chainsaws: 3 sets (10,10,10)
 Seated Incline Curls: 3 sets (8,8,8)
 Dumbbell Shrugs: 3 sets (10,10,10)
 Behind the Back Barbell shrugs: 4 sets (10,10,10,10)
Notes: For our Traps focused workout, we’ll be adding 4
sets of Behind the Back Barbell Shrugs for 10 repetitions.
By this point of your workout, your traps will be fairly
fatigued, so you won’t require too much weight to finish
them off. Push through the 4 sets, but if you can’t
complete the full 10 repetitions for all 4 sets, that’s fine.
Simply remove some weight from the bar, and push your
body on the next set.
Lower body Focus:
 Barbell Deadlift: 6 sets RM + 2 sets (10,8,5,2,2,2,6,6)
 Bulgarian Split squats: 3 sets (8,8,8)
 Stiff Legged Deadlifts: 3 sets (10,10,10)
 Dumbbell or Kettlebell Swings: 3 sets (12,12,12)
 Squat Jumps/ Thigh Slap Jumps: 4 sets (10,10,10,10)
Notes: Instead of performing an additional 2 sets of 10
reps at 75-80% of our max effort lift on the Barbell
Deadlift, for this exercise we’ll only perform 6
repetitions. This will be done still using 75-80% of your
max effort weight. The purpose of this decreased volume
of repetitions is to preserve your lower back. The lower
back is going to play a huge role in this workout, and
therefore will need to be as rested as possible.
We’ll also going to be adding either Squat Jumps or Thigh
Slap Jumps to the workout. You have a choice between
which one you would prefer doing, as both of them are
highly effective as lower body finishers. The focus of both
exercise is to perform all reps as explosively as possible.
Jump as high as you can, and transition between planting
your feet on the ground and explosively jumping off the
ground as quickly as possible. Both exercises are going to
be grueling, especially at the end of your full lower body
workout, so be sure to take adequate rest between sets;
roughly 60-90 seconds.
 Chapter 9: Phase 3 (Complete
Development)
Levelling Up the Conditioning:
For this portion of our training, we’re now going to push
our body to new heights. We’ll strive to climb 3 total
levels of this phase, for which, each level demands more
volume and more effort than the one proceeding it.
Upon successfully completing the full routine of an
individual level for 2 total weeks, we’ll grant ourselves
access to push our threshold, and progress to the next
level.
The focus of this phase of our program is to push the
bodies conditioning. This will be achieved with a higher
volume of repetitions, and a lower amount of weight.
We’ve had a lot of focus on heavy lifting thus far in the
program, stimulating plenty of strength and muscular
gains. This final phase is designed to showcase the
impressiveness of the physique by speeding up the rate
at which we’ll be burning fat, by demanding a higher
degree of effort from our cardiovascular system.
The beginning of each workout in this phase will strictly
focus on our heavy lifting. The big difference you’ll notice
in this phase compared to the one’s proceeding it is the
amount of rest we’ll take between our compound
exercises. These 1-2 compound exercises after the max
effort lift, will grant us longer rest durations (about 60
seconds), to fully prepare us for the higher volume of
training to come.
Moving onto our isolation exercises, the high volume
aspect of our Phase 3 workouts. These exercises are
distinct with their higher repetitions, use of supersets,
and increased number of sets. Again, as we’ve performed
throughout the program so far, we will be reducing the
rest to as minimal of a time as possible (keep to 30
seconds), and pushing our bodies to complete the
circuits as quickly as possible, without rushing the
working sets.
The purpose of these high volume isolation exercises is
strictly for the purpose of pushing our cardiovascular
system (to burn even more body fat), to a level it hasn’t
yet reached. In direct conjunction, this higher volume of
training will also have a superb effect on the muscles for
stimulating growth, as we continue to shock them with
new training techniques.
The Breakdown:
There are 3 levels of our “levelling up” stage. Each level
becomes progressively more difficult than the one
proceeding it. We’ll be focusing on increasing the
intensity of both sections of these workouts; the strength
aspect, and the conditioning aspect. For example, we’ll
push ourselves a little bit harder in the strength section
by attempting to put on roughly 2.5-5lbs for each lift,
week after week. Continuously logging your lifts is still
advised. And also, with the volume of sets for our
isometric exercises that will begin to multiply.
Upon successful completion of level 1, for a total of 2
weeks, we’ll then be granted access to move onto level 2.
We’ll still be focusing on pushing the maximal amount of
weight we can lift for our compound exercises, while also
increasing the amount of volume for our isometric
exercises. This increase of volume will present itself with
an additional set on each of our isometric exercises. It is
our duty at this point of our program, to really push
ourselves to keep our rest level at approximately 30
seconds. Be strict, and stay hungry for your goals.
Again, after successfully managing 3 weeks at Level 2,
we’ll be granted access to our 3rd and final level. We’ll
again be pushing ourselves to increase the weight we
push on our compound exercises, as well as adding
another set to each of our isometric exercises.
Level 1 (Weeks 9-10):
Day 1 - Chest/ Shoulders/ Triceps:
 Bench Press: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
 Clean and Press: 3 sets (8,8,8)
 Overhead Dumbbell Extensions: 3 sets (8,8,8)
 Incline Chest Flys: 3 sets (12,12,12)
 Lateral Raises: 3 sets (10,10,10)
 Cable Extensions: 3 sets (10,10,10)
Day 2 - Lower Body:
 Barbell Deadlift: 6 sets RM + 2 sets (10,8,5,2,2,2,6,6)
 Bulgarian Split Squats or Lunges: 3 sets (8,8,8)
 Stiff Legged Deadlifts: 4 sets (10,10,10,10)
 Dumbbell or Kettlebell Swings: 4 sets (15,15,15,15)
 Thigh Slap Jumps: 4 sets (12,12,12,12)
Day 3- Back/ Biceps/ Traps:
 Pull-Ups: 3 sets (max reps)
 Inline Bench Preacher Curls: 3 sets (8,8,8)
 Dumbbell Shrugs: 3 sets (8,8,8)
 Dual Dumbbell Rows: 3 sets (10,10,10)
  Seated Dumbbell Hammer Curls: 3 sets (15,15,15)
 Cable Curls: 3 sets (12,12,12)
Notes: All exercises with rep schemes lower than 10
repetitions are to be performed with a heavy weight.
These are our exercises where we must strive for
strength gains as frequently as we can (every week or
two). It’s important that we still track our weight, and
repetitions we’re able to achieve for these compound
exercises.
You’ll notice that Workout A, and Workout C required 3
heavy sets for the beginning of the workout. Workout B
however, only requires 2. Ensure that you’re tracking
your lifts for all exercises required to be performed for
under 10 repetitions.
Level 2 (Weeks 11-12):
Day 1 - Chest/ Shoulders/ Triceps:
 Bench Press: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
 Clean and Press: 3 sets (8,8,8)
 Overhead Dumbbell Extensions: 3 sets (8,8,8)
 Incline Chest Flys: 4 sets (12,12,12,12)
 Lateral Raises: 4 sets (12,12,12,12)
 Cable Extensions: 4 sets (10,10,10,10)
Day 2 - Lower Body:
 Barbell Deadlift: 6 sets RM + 2 sets
(10,8,5,2,2,2,10,10)
 Bulgarian Split Squats/ Lunges: 3 sets (8,8,8)
 Stiff Legged Deadlifts: 4 sets (10,10,10,10)
 Dumbbell or Kettlebell Swings: 4 sets
(15,15,15,15,15)
 Thigh Slap Jumps: 4 sets (12,12,12,12)
Day 3 - Back/ Biceps/ Traps:
 Pull-Ups: 3 sets (max reps)
 Inline Bench Preacher Curls: 3 sets (8,8,8)
 Dumbbell Shrugs: 3 sets (8,8,8)
 Dual Dumbbell Rows: 5 sets (10,10,10,10,10)
 Seated Dumbbell Hammer Curls: 5 sets
(12,12,12,12,12)
 Cable Curls: 5 sets (10,10,10,10,10)
Notes: The exact same procedure that we followed for
Level 1 will be replicated here too. The only difference is
in our final exercises. The isometric exercises have had
an extra set added to each exercise. This will demand a
total of 3 additional sets for each workout.
Ensure that all rest for the first 2-3 compound exercises is
at least 60 seconds long. We’re not attempting to push
our cardiovascular system at this point. Rather, we’re
trying to push our strength gains. Adequate rest between
sets of these exercises will allow us to perform well for
these movements, while also leaving enough energy for
us to perform our isometric exercises as effectively as
possible.
Level 3 (Weeks 13-14):
Day 1 - Chest/ Shoulders/ Triceps:
 Bench Press: 6 sets RM + 2 sets (10,8,5,2,2,2,10,10)
 Clean and Press: 3 sets (8,8,8)
 Overhead Dumbbell Extensions: 3 sets (8,8,8)
 Incline Chest Flys: 5 sets (10,10,10,10,10,*10)
 Lateral Raises: 5 sets (12,12,12,12,12,*12)
 Cable Extensions: 5 sets (10,10,10,10,10,*10)
Day 2 - Lower Body:
 Barbell Deadlift: 6 sets RM + 2 sets (10,8,5,2,2,2,6,6)
 Bulgarian Split Squats/ Lunges: 3 sets (8,8,8)
 Stiff Legged Deadlifts: 6 sets (8,8,8,8,8,8)
 Dumbbell or Kettlebell Swings: 6 sets
(15,15,15,15,15,*15)
  Thigh Slap Jumps: 6 sets (12,12,12,12,12,*12)
Day 3 - Back/ Biceps/ Traps:
 Pull-Ups: 3 sets (max reps)
 Inline Bench Preacher Curls: 3 sets (8,8,8)
 Dumbbell Shrugs: 3 sets (8,8,8)
 Dual Dumbbell Rows: 5 sets (10,10,10,10,*10)
 Seated Dumbbell Hammer Curls: 5 sets
(15,15,15,15,*15)
 Cable Curls: 5 sets (8,8,8,8,*8)
Notes: Repeat the same process as you did for Level 2.
The only difference is again the addition of another set
on each isometric exercise.
Notice the small asterix beside the last set’s rep range for
each isometric exercise. This is to indicate that energy
levels might be low, and as such, a lowering of the weight
might be required. If you feel you’re energy levels are
extremely low by this point, it is recommended you drop
the weight by 10-20% for this last set, in order to
complete the required number of repetitions.
 Chapter 10: Physique Sculpting
Nutrition
Let’s Begin:
Now that we’ve covered all of our training procedures,
it’s time to get into one of the most important areas, in
regards to your physical success. This is an area where a
majority of your results are going to stem from.
Following the Physique Sculpting nutrition structure does
allow you the freedom to eat what you’d like; but there
are important areas you need to be aware of, and follow
in order to make this “free-diet” work for you.
There are 4 things to always be conscious of, when it
comes to achieving physical success while also allowing
you the freedom to eat freely. Those 4 areas are your
daily caloric, protein, carbohydrate and fat intake.
Caloric Intake: This is the number that’s going to outline
the range of your eating freedom. Once this caloric
intake number is found, it’s extremely important that
you stick close to it. Consume too many calories over this
amount, and fat gain is inevitable. Eat too few calories
below it and you run the risk of losing muscle. For these
reasons, it’s detrimental to accurately assess and stick
within the amount of calories you’ll need on a daily basis.
The method I use to calculate my caloric intake is the
Harris Benedict Equation:
Men Metric: BMR = 66.5 + (13.75 × weight in kg) + (5.003
× height in cm) – (6.755 × age in years)
Women Metric: BMR = 655.1 + (9.563 × weight in kg) +
(1.850 × height in cm) – (4.676 × age in years)
Men Imperial: BMR = 66 + (6.2 × weight in pounds) +
(12.7 × height in inches) – (6.76 × age in years)
Women Imperial: BMR = 655.1 + (4.35 × weight in
pounds) + (4.7 × height in inches) - (4.7 × age in years)

Now that we have our BMR calculated, we can now take

the next step in accurately calculating our required daily
caloric intake. This will be done by taking into account
our activity level. Below you’ll see 5 choices of activity
level to choose from.

Little to no exercise Daily kilocalories needed = BMR x 1.2

Daily kilocalories needed = BMR x

Light exercise (1–3 days per week)
1.375
Moderate exercise (3–5 days per week) Daily kilocalories needed = BMR x 1.55

Daily kilocalories needed = BMR x

Heavy exercise (6–7 days per week)
1.725

Very heavy exercise (twice per day, extra heavy

Daily kilocalories needed = BMR x 1.9
workouts)

If you work a typical office job, or find yourself sitting

most of the day/ not very active at work; it’s a safe
assumption that your activity level is between the “Light
Exercise” and “Moderate Exercise” criteria. *This is
taking into account consistent use of the Physique
Sculpting Program.
It’s easy to narrow down the selection by taking into
account your physical goals. If your goal is mostly focused
on burning body fat, I would suggest you choose the
“Light Exercise” activity level. If your goal is more aligned
to building muscle as opposed to just losing fat, I would
suggest the “Moderate Exercise” activity level. *This is
taking into account consistent use of the Physique
Sculpting Program.
**For those of you who work a physically demanding
construction-type job and are looking to burn fat, I would
suggest the “Moderate Exercise” activity level. If you
work a physically demanding construction-type job and
are looking to build muscle, I’d advise you select the
“Heavy exercise” activity level. *This is taking into
account consistent use of the Physique Sculpting
Program.
With your activity level selected, you’ll then go forward
with multiplying your BMR by your activity level, to give
you your required daily number of calories to maintain
your weight. From there, we’ll get into tweaking this
number based on your goal of either burning body fat or
building muscle.
As an example; if you calculated your BMR to be 2400,
and you selected “Light Exercise”, you would then go
forward with a multiplication of 2400 x 1.375 (the “light
activity” numerical value). This would then leave you
with 3300 calories per day to maintain your body weight.
Now that we have our daily caloric intake calculated, it’s
important that we either give ourselves a calorie surplus
or calorie deficit. Meaning, a specific amount of
additional, or reduced calories to consume each day;
which will be used to either build muscle or burn fat,
depending on your physical goals. If you’re looking to
build muscle, I’d recommend sticking within a caloric
surplus of between 250-500 calories per day. This volume
of extra calories will be manageable for the body to
handle (without gaining too much fat), and should be
sufficient for muscle growth. If you’re looking to burn
body fat, I’d recommend sticking within a calorie deficit
of 250-500 calories per day. This reduction of calories
won’t cause a huge crash in energy or a feeling of intense
hunger throughout the day. Both the calorie surplus, as
well as the calorie deficit, are extremely manageable
between 250-500 calories. If you create a larger margin
of a calorie surplus or deficit, you run the risk of biting off
more than you can chew (metaphor), and not being able
to sustain your nutrition plan in the long run.
Again, using our example of the BMR of 2400 calories
(which when multiplied by the “Light Exercise” activity
level of 1.375, we were given 3300 calories per day), I’ll
exemplify what the daily caloric intake would be if your
goal was to burn fat.
3300 calories – 500 calories= 2800 calories per day.
Therefore, in order to begin burning fat, our example
individual would need to consume 2800 calories per day.
It’s important that this “daily caloric intake goal” is never
just blindly followed either. There needs to be a constant
awareness of your body composition and levels of fat/
muscle. If you’re noticing your physique really isn’t
changing after 2-3 weeks, simply tweak your caloric
intake by increasing or decreasing about 200-300 calories
per day; respective to your physical goals. To burn more
body fat, increase your calorie deficit by a further 200-
300 calories. To build more muscle mass, increase your
calorie surplus by an additional 200-300 calories.
Food Choices:
With your caloric intake calculated, you’ll now have the
ability to eat very freely; so long as you’re able to fit your
chosen foods within this caloric intake “limit”. I suggest
you try and eat as clean as possible in the earlier part of
the day, and then give yourself more freedom to eat the
foods you enjoy more, later in the day. This creates sort
of a “reward-system” in your mind. We must make a few
“healthy” and “clean” choices (fruits, vegetables, nuts &
seeds, lean meats, whole grains) throughout the day, to
provide the body with the nutrients it needs to function
most efficiently.
By “healthy” and “clean” eating, I mean eating fruits and
vegetables that you like, or in a manner that you enjoy.
For example, you won’t EVER catch me eating raw
vegetables by themselves. Rather, I’ll combine them with
a nice ranch dipping sauce to make them more tolerable,
and evenly slightly enjoyable. I know the benefits of the
food, so I find ways to incorporate them into my diet as
enjoyably as possible. When it comes to fruit, I’ll stick to
eating my favourites; pineapple chunks, cherries,
strawberries etc.
Protein Intake:
If you’re looking to build a lean yet muscular physique,
protein intake is something you’re definitely not going to
want to neglect.
For best results, ensure you’re consuming 1 gram of
protein per pound of body weight. If you currently weigh
175 pounds, consuming 1 gram per pound of body
weight would require you to consume a total of 175
grams of protein per day. This large quantity of protein
consumed will provide your body with the resources it
needs to build that lean, muscular physique.
IMPORTANT: There are 4 calories per 1 gram of protein.
175 grams of protein will reflect 700 calories coming
from protein. *This will be important down below to help
you calculate your total carb intake.
Fat Intake:
Fat plays a vital role in both providing the body with
energy, as well as being responsible for the construction
of every cell in our body.
When calculating the amount of fat your body needs, we
must first choose how much fat we would like in our diet.
You should be getting about 20-30% of your daily calories
from fat.
Here’s how you can choose whether to go more towards
the 20%, or more towards the 30% of your daily calories
coming from fats.
If you have a tough time consuming enough food
throughout the day, a higher percentage of your daily
calories should come from fat. Simply because 1 gram of
fat contains a total of 9 calories, whereas 1 gram of
carbohydrates only contain 4 calories (protein too). So
you’ll be getting double the calories eating the exact
same quantity; 1 gram.
If you’re not having a tough time consuming enough food
throughout the day, or if you’re having a tough time
preventing yourself from overeating, I’d suggest your
total daily percentage of calories coming from fat be
closer to the 20% mark. In order to best satiate you.
Once you’ve selected the most appropriate quantity of
fat, simply multiply that amount with your total daily
caloric intake, and you’ll be left with your total amount
of calories you should be getting from fat. Simply divide
that number by 9 (the total number of calories in a gram
of fat), and you’ll be left with your total daily fat intake,
represented in grams.
Ex. If your total daily caloric intake to burn fat is 2800,
and you’ve chosen to have 20% of your daily calories
come from fats, the equation would look like this:
2800 x .2= 560 calories
Then, we’ll divide our total number of calories by 9, to
calculate the total number of grams of fat we should
consume on a daily basis.
560/9= 62.2 grams
With this calculated, we’ve now found that we would
need 62.2 grams of fat every day in order to build our
lean physique, with our total percentage of calories
coming from fats reflecting 20%.
Carb Intake: Carbs are an incredibly important aspect of
your diet. They’re what provide your central nervous
system and working muscles, the energy that’s required
to not just make it throughout the day, but also
throughout your workouts. It’s even been stated by Iowa
University, “they also prevent protein from being used as
an energy source and enable fat metabolism.” So an
adequate consumption of these carbohydrates is not
only good for providing the body with enough fuel for
the day, but also for preventing the body from robbing
the muscles of protein, to be used for energy, and also
for promoting fat burning as well.
In order to calculate our total carb intake, all we simply
need to do is subtract our daily total calories from the
total of our protein and fat calories. That would look
something like this:
Ex.
Total Calories: 2800
Protein Calories: 700
Fat Calories: 560
Carb Calories: 2800-(700+560)
=2800-(1260)
=1540

In this example, your total number of calories coming

from carbs would be 1540. There are 4 calories per gram
of carbohydrate, so converting that 1540 calories to
grams would look like this:
1540/4= 385 grams
For this example, you would then need 385 grams of
carbs every single day in order to carve a sculpted
physique.

The below quantity would reflect the exact amount of

calories and macros required to sculpt a lean physique
for this example’s purposes:
Calories: 2800
Protein: 175 grams
Fats: 62.2 grams
Carbs: 385 grams
When to Eat/ Intermittent Fasting:
When it comes to nutrient timing, or the best time of day
to start and stop eating is; it’s up to you. What I’ve
learned from personal experience, and from past clients
of mine’s experience; the best eating schedule is the one
that fits you. Meaning, whenever you’re hungry, eat. If
you’re not hungry, don’t eat. The fasting for 14-16 hours
a day could potentially be beneficial, but you’ll never
catch me holding off my eating till 2-3pm. I would lose
my mind. I’ve tried the nutrient timing, and fasting
methods myself, and simply found that they don’t fit into
my lifestyle. Some days I’m hungry the minute I wake up
and so I’ll grab something to eat. Sometimes I’m not
hungry until 3 hours after I’ve woken up, so I won’t eat
until 3 hours after I’ve woken up. It’s called flexible and
realistic eating, and should be a major staple in your
nutrition.
Stick within your daily caloric intake, hit your daily
protein consumption, hit your daily carbohydrate
consumption, eat when you feel like it, and most
importantly, eat the foods you love. It’s as simple as that.
There’s no need to make an easy thing difficult.
 Chapter 11: Progress Tracking
Why It’s Important:
Now comes the most exciting part about this whole
journey. This is an area where all of your hard work will
breed an insurmountable level of pride in yourself.
There’s no feeling greater than seeing that you’ve
successfully made a change in your physique. To see that
all the hard work you’ve invested has paid off. To see
that every time you were disciplined enough to make the
healthy decision for yourself, was worth it.
Most guys won’t really notice the majority of the change
they’ve made in their physique, without comparing
where they once were, to where they were able to get
to. It’s sad, because it’s this very reason that most of
them fail to continue pushing, and wind up giving-up.
They feel they’ve failed themselves, and that all of their
efforts were completely worthless. When really, had they
looked a little more closely, they would’ve been able to
realize, that they in fact made an enormous change in
their body.
Before we start…I’m going to answer a question I know
you’re going to ask. “What about a scale?”:
The reason I don’t recommend a bathroom scale for
tracking your fat level simply comes down to its
ineffectiveness and inaccuracies at times. The only
information a scale can provide is the weight of an
object. Either you gained weight, or you lost weight. The
scale has no ability to determine if the weight you’ve
gained was lean muscle mass, or body fat. Therefore, the
more accurate methods of gauging fat levels are going to
be the ones I list below.
By using any of these methods on a daily basis, you’ll
have a great way of keeping a close eye on your body fat
level at all times. This then gives you the ability to swiftly
make changes in your diet to prevent any further fat
gain, almost instantaneously.

The 4 Best Methods:

Progress Tracking Method #1, Fat Pinching:
My favorite strategy for gauging my body composition is
through a practice I call “fat-pinching”. This is a small task
that I’ll typically perform about 3 times per day. Once in
the morning, again around lunch, and finally before I go
to bed. Typically I’ll grab an inch below my bellybutton,
and an inch to either the left or the right of that point. By
doing this, I’m constantly aware of how my body fat
levels are. This is great for 2 reasons. For 1, I become
more conscious of the immediate repercussions of my
eating, and therefore will be more inclined to avoid
making poor nutritional decisions as well as over
consumption. And 2, I’m able to quickly change my
eating if I notice even the slightest change in my body
composition. If I notice a greater amount of fat in my
pinch than I did the previous few days, I might reduce my
daily caloric intake by 200-300 calories, or by adding 15-
20 minutes of cardio, 2-3 times per week.
This is a great method for getting instantaneous
feedback on your body fat levels, and also allows you to
swiftly transition with your training and eating habits.
Therefore allowing you to control or even prevent fat
gain as soon as possible.
You may even notice that you’re not gaining any fat at all
with your caloric surplus, and then realize your body has
the ability to consume another 200-300 more calories
without the worry of fat gain. This is great, because that
extra 200-300 calories could give you the opportunity to
consume a further 20-25 grams of protein. Which simply
means more muscle for you.
If you’re uncomfortable with, or aren’t confident in your
ability to track your body fat using the “fat pinching”
method, there are a few other ways you can use to gauge
your body fat level, that might even make the process a
little bit easier.
1. Body fat caliper
2. Tape measure
3. Side by side pictures
Progress Tracking Method #2, Before & Afters:
The most satisfying and most revealing method of your
progress is through a Before & After picture.
Unfortunately, a scale isn’t able to inform you of the
amount of fat you’ve lost, and the amount of muscle
you’ve gained. All it has the ability to do is let you know
your current weight. This is why the Before & After
picture is so effective. It’s more revealing than a scale.
Maybe the reason your weight hasn’t moved much on
the scale is because you’ve been gaining a relatively
consistent amount of muscle, while simultaneously losing
body fat. The scale will disappointingly share to you that
no change has been made, and that’s disheartening. The
Before & After picture however, paints a whole different
story. In that Before & After Picture you might notice
that your arms and chest are larger, and your waist is
thinning. Your weight may not have changed, but your
physique sure has changed a whole lot.
To effectively track and spot changes in your Before &
After pictures, try the below 3 poses:
 Front facing resting pose (no flexing)
 Side facing resting pose (no flexing)
 Back facing resting pose (no flexing)
Progress Tracking Method #3, Lifts:
Another awesome method for tracking your progress is
through an increase in your strength. There’s hardly
anything more exciting than seeing your weights go up in
all of your compound lifts. This is awesome because
you’re going to be receiving weekly feedback in this area,
when you religiously begin tracking your lifts.
Not only will you be seeing weekly results with this
method, but you’ll also be setting new goals to beat each
and every week. If you benched 180lbs last week, you
know this week when you come back to the Bench Press,
you’re aiming for at least 185lbs. This method is
phenomenal for motivating yourself week after week.
Progress Tracking Method #4, Measurements:
This final method of tracking progress is phenomenal for
showing what’s sometimes difficult for even the Before &
After pictures to capture. These measurements are going
to spot the changes that might be too difficult for the
pictures to pick up on. Therefore, giving you an even
closer and more revealing indication of the progress
you’re able to make.
By tracking your measurements in your waist for
example, you’re going to get an accurate reflection of
your body fat level week after week. And the most
accurate measure of that level too.
Not only is this a phenomenal method for most
accurately tracking your body fat level, but it’s also
terrific for tracking muscular growth too. Seeing an extra
inch or two added to your arms, a few inches to your
chest…there’s no feeling that’s more motivating.
Sometimes our Before & After pictures will be unable to
reflect these improvements. The measurements
however, will reflect loud and clear that there in fact has
been significant improvements in the body.
Below I’ve included a list of areas that should be used for
tracking your measurements:
Chest:
Upper Arm:
Hips:
Waist:
Thighs:
The motivation and confidence that you’ll unlock from
constantly tracking your progress is incomparable to
anything, in regards to your fitness journey. Nothing will
keep you more consistent and more eager to try harder
than you did the week prior, other than continued
results.
It’s also a great way to see how far you’ve come. To
prove to yourself that all the hard work was worth it, and
that maybe this is only the beginning of your journey.
 Chapter 12: The Next Chapter
Before you begin this whole journey, I want to leave you
with this.
Nothing works, if you don’t.
Sure you’ve got a great system that will help guide you to
your goal body. But if you don’t work every week, if you
don’t push yourself, then nothing will happen. You must
develop the habit of training continuously. Eating the
way you should. Finding new ways to motivate yourself.
Always think about why you started. What was the
moment where you thought to yourself “Fuck this. I want
to change. I don’t want to be this way anymore.” A little
vulgar, but it’s to emphasize how motivated you were at
that point. Remind yourself of this point. Remind yourself
of what you wanted to happen, how you wanted to look.
This will hold a powerful anchor that will keep you locked
to your goals. Think about it every time you go to train.
I’m beyond excited for your transformation, both
physically and mentally, and I can’t wait to see your
transformation.
All the best man, you have the ability to do this!
-Tanner Wideman
Creator of Barbarian Body