How to use this eBook
INTRODUCTION
Why Train Like a Bodybuilder?
Basic Types of Movement
Strength Training Basics
How Muscle is Made
Developing the Mind-Muscle Connection
Understanding Macros
Choosing a Nutrition Plan
Calculating Your Daily Macros
Eating for Muscle Gain
Nutrition Supplements
Around the Gym (equipment)
Know Your Muscles
Tips for Smarter Training
WORKOUTS
Creating a Training Program
4 Day Specialized Workout
4 Day Push-Pull Workout
4 Day Upper-Lower Workout
5 Day Push-Pull Workout
5 Day Specialized Workout
5 Day Push-Pull + Legs Workout
6 Day Specialized Workout
6 Day Push-Pull + Legs Workout
6 Day Frequency + Specialization Workout
LEGS
Squat
Landmine Squat
Zercher Squat
Bulgarian Split Squat
Barbell Hack Squat
Quad Step-Up
Straight-Leg Deadlift
Cable Pull-Through
Glute Bridge
Nordic Curl
Seated Leg Curl
Standing Calf Raise
Seated Calf Raise
Lunge
Leg Extension
BACK
Pull-Up
Close-Grip Lat Pulldown
Single-Arm Pulldown
Bent-Over Barbell Row
T-Bar Row
Supine Dumbbell Row
Cable Row
Rack Pull
Dumbbell Pullover
Inverted Row
CHEST
Bench Press
Dumbbell Incline Bench Press
Cross-Body Chest Press
Decline Push-Up
Incline Cable Flye
Dips
ARMS
Close-Grip Bench Press
Bench Dips
Standing Biceps Curl
EZ Bar Drag Curl
Spider Curl
Skullcrushers
Triceps Pushdown
SHOULDERS
Military Press
Wide-Grip Upright Row
Incline Bench Cable High Row
High Row
Lateral Raise
Reverse Flye
Front Raise
CORE
Medicine Ball Slams
Vacuum
Cable Chop
Knee-ups
Plank
Flutter Kicks
V-Up
Russian Twist
Reverse Crunch
CARDIO
Burpee
High Knees
Speed Skater
Jumping Jack
Switch Lunge
Pop Squat
Dynamic Step-Ups
Plyo Push-Up
Line Jumps
Bench Popovers
Buttkicks
About the Author
Acknowledgments
Copyright
