B O N U S---E - B O O K S

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ALL E-books and workouts are in professional standard Adobe Acrobat (.PDF) format.

If you don't have Adobe Acrobat Reader, download it for FREE from Adobe's site.

Go to Adobe.com to download the free version of their .PDF document viewer.

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Uploading workouts to your iPod Touch, iPhone or iPad

Over the last couple of years we have been experimenting with lots of good apps that allow you to upload and view our professional looking .Pdf workouts on Apple devices.

The best app for now that we have found is GoodReader which allows you to easily upload and view our workouts in their cool-looking original format.

The GoodReader comes in a FREE GoodReader Lite version.

The full version is a good idea if you want to read other large-sized .Pdf files like E-books on your Apple device. Otherwise, for our workouts, the LITE version is enough.

CLICK HERE to get GoodReader

Uploading workouts on OTHER PHONES

Uploading and viewing our workouts on other phones is fairly easy. Just keep it simple and copy the desired workout to your phone's memory card and insert the card back into your phone.

You will need Adobe Reader on your phone to view the workout. Most smart phones and touch phones will have this already installed as part of their QUICK OFFICE applications. You will find that the larger screen phones display the workouts better compared to smaller-screen smart or other phones.




To see 3D exercise illustrations for specific exercises you can go to our Exercise Listings page. We have over 500 3D exercise animations that will show you how to properly execute any given exercise.

For optimal PRINT quality and fit, set your printer paper setting to LETTER size (8.5" x 11").

To download ALL WORKOUTS as ONE SINGLE file,
CLICK HERE


Bodybuilding Workouts
Muscle Building Level Days Per
Week
Duration Download
Link
Muscle Building Routine MB-01 (for absolute beginners) Beginner 3 10 to 12 weeks Download
Muscle Building Routine MB-02 Beginner 4 10 to 12 weeks Download
Muscle Building Routine MB-03 Beginner 4 10 to 12 weeks Download
Muscle Building Routine MB-04 Beginner 4 10 to 12 weeks Download
Muscle Building Routine MB-05 Beginner 4 10 to 12 weeks Download
Muscle Building Routine MB-06 Beginner 4 8 to 10 weeks Download
Muscle Building Routine MB-07 Beginner 4 8 to 10 weeks Download
Muscle Building Routine MB-08 Beginner 6 8 to 10 weeks Download
Muscle Building & Strength Building Routine MB-09 High Beginner 4 10 to 12 weeks Download
Muscle Mass Building Routine MB-091 Beginner 4 10 weeks Download
Muscle Mass Building Routine MB-10 Intermediate 4 10 to 12 weeks Download
Muscle Mass Building Workout MB-11 Intermediate 4 10 to 12 weeks Download
Muscle Mass Building Workout MB-12 Intermediate 4 10 to 12 weeks Download
Muscle Mass Building Workout MB-13 Intermediate 4 10 to 12 weeks Download
Muscle Mass Building Workout MB-14 Intermediate 4 10 to 12 weeks Download
Mass Building Workout (Compound Exercises Only) MB-15 Intermediate 4 10 weeks Download
Muscle Mass Building Workout MB-16 Intermediate 5 10 weeks Download
Muscle Mass Building Workout MB-17 Intermediate 6 8 to 10 weeks Download
Muscle Mass Building Workout MB-18 (high volume program) Intermediate 4 10 weeks Download
Muscle Mass Routine MB-20 (maximum rest & recovery) Advanced 3 10 weeks Download
Muscle Mass & Density Building Program MB-21 Advanced 4 10 weeks Download
Muscle Mass & Density Building Program MB-22 Advanced 4 10 weeks Download
Muscle Mass Building Workout MB-28 Advanced 5 8 to 10 weeks Download
Muscle Mass Building Workout MB-29 Advanced 5 8 to 10 weeks Download
Muscle Mass Building Workout MB-30 (dumbbells and barbell only) Advanced 5 8 to 10 weeks Download
Rocky IV - Stallone/Lundgren Intensive Muscle Building Workout MB-40 (this routine is insane!) Advanced 6 6 weeks Download
Skinny Guy Mass Building Routine SG-01 Beginner 3 10 to 12 weeks Download
Muscle Definition (Fat Burning) Level Days Per Week Duration Download
Link
Muscle Definition Workout Routine MD-27 Intermediate 4 12 weeks Download
Muscle Definition Workout Routine MD-28 (alternate routine) Intermediate 5 10 to 12 weeks Download
Muscle Definition Workout Routine MD-29 Intermediate 5 10 to 12 weeks Download
Muscle Definition Workout Routine MD-34 (low volume with high reps) Advanced 6 10 weeks Download
Muscle Definition Workout Routine MD-35 (low volume, high rep ranges & slow negatives) Advanced 6 10 weeks Download
Powerlifting Workouts Level Days Per Week Duration Download
Link
Powerlifting Workout PL-01 Beginner 3 10 weeks Download
Powerlifting Workout PL-02 (alternating set intensities) Beginner 3 10 weeks Download
Powerlifting Workout PL-10 Intermediate 3 10 to 12 weeks Download
Powerlifting Workout PL-11 (overload & explosive movements focus) Intermediate 4 10 weeks Download
Powerlifting Workout PL-20 (simplified)
Advanced 4 8 to 10 weeks Download
Powerlifting Workout PL-21 (multiple advanced lifting techniques)
Advanced 4 10 weeks Download

Strength Training Workouts
(HIT & Circuit Training Included)
WorkoutsLevelDays Per WeekDurationDownload
Link
Strength Training Workout ST-01 (max strength & density building focus) Beginner 4 10 weeks Download
Strength Training Workout ST-02 (focus on eccentric -negative- movements) Beginner 4 10 weeks Download
Strength Training Workout ST-10 (upper/lower body split) Intermediate 4 10 to 12 weeks Download
Strength Training Workout ST-11 (high-volume training) Intermediate 4 12 weeks Download
Strength Training Workout ST-12 (maximum strength gains program) Intermediate 4 10 to 12 weeks Download
Strength Training Workout ST-20 (with supersets & double drop sets) Intermediate 4 8 to 10 weeks Download
Strength Training Workout ST-21 (muscle-building focus) Advanced 6 6 to 8 weeks Download
Strength Training Workout ST-22 (alternating intensities program) Advanced 4 10 to 12 weeks Download
Strength Training Workout ST-23 (program for maximum strength gains) Advanced 5 10 to 12 weeks Download
Strength Training Workout ST-24 (alternating intensities program) Advanced 5 10 weeks Download
HIT (High Intensity Training) Workout HIT-20 Advanced 4 6 to 8 weeks Download
Circuit Training Workout CT-10 Intermediate 3 6 to 8 weeks Download
Circuit Training Workout CT-11
Intermediate 3 6 to 8 weeks Download

Fitness Workouts
For Women Level Days Per
Week
Duration Download
Link
Women's Workout Routine for Novices WF-01 Beginner 3 8 to 10 weeks Download
Women's Workout Routine for Novices WF-02 Beginner 3 10 weeks Download
Women's Workout Routine for Fat Burning & Toning WF-03 Beginner 3 10 weeks Download
Women's Workout Routine for Weight Loss & Toning WF-04 Beginner 3 12 weeks Download
Women's Workout Routine for Fat Loss & Toning WF-05 Beginner 3 10 weeks Download
Women's Workout Routine for Fat Loss & Toning WF-06 Beginner 3 10 weeks Download
Women's Accelarated Fat Loss & Toning Workout WF-11 (with Circuit Training) Intermediate 3 10 weeks Download
Women's Workout for Maintenance WF-12 Intermediate 3 12 weeks Download
Women's Workout for Fat Burning WF-13 Intermediate 3 10 to 12 weeks Download
Women's Workout for Fat Burning WF-14 Intermediate 3 12 weeks Download
Women's Workout for Fat Burning WF-15 Intermediate 3 12 weeks Download
Women's Workout for Fat Loss & Toning WF-16 Intermediate 4 8 weeks Download
Women's Workout Routine WF-20 (intensive 4x2 week program) Advanced 3 8 weeks Download
Women's Muscle Toning Workout Routine WF-21 Advanced 3 12 weeks Download
Women's Definition & Strength Workout Routine WF-22 Advanced 5 12 weeks Download
Women's Fat Burning & Toning Workout Routine WF-23 (with circuit training components) Advanced 4 8 to 10 weeks Download
Women's Fat Burning & Toning Workout Routine WF-24 (with circuit training & superset training components) Advanced 4 8 to 10 weeks Download
Women's Fat Burning & Toning Workout Routine WF-25 (weightlifting superset training components only) Advanced 5 10 weeks Download
For Seniors Level DaysPer Week Duration Download
Link
Senior Citizen Muscle Toning Workout SF-01 Beginner 3 8 to 10 weeks Download
Senior Citizen Muscle Building Workout SF-02 (for absolute beginners) Beginner 3 10 weeks Download
Senior Citizen Muscle Building Workout SF-10 Intermediate 4 10 weeks Download
Senior Citizen Muscle Toning Workout SF-20 Advanced 5 8 to 10 weeks Download
For Men & Women Level Days Per Week Duration Download
Link
Circuit Training Workout CT-10 Intermediate 3 6 to 8 weeks Download
Circuit Training Workout CT-11 Intermediate 3 6 to 8 weeks Download
Fat Loss & Toning Workout TW-01
Beginner
3
8 to 10 weeks
Download
Fat Loss & Toning Workout TW-02
Beginner
3
8 to 10 weeks
Download
Fat Loss & Muscle Toning Workout TW-10
Intermediate
3
10 to 12 weeks
Download
Accelarated Fat Loss & Muscle Toning Workout TW-11 (weight lifting + circuit training components)
Intermediate
3
10 weeks
Download
Fat Loss & Muscle Definition Workout TW-12
Intermediate
4
8 to 10 weeks
Download
Bulk & Strength Building Workout MB-11
Intermediate
5
10 weeks
Download
Muscle Mass & Density Workout MB-12
Intermediate
4
10 to 12 weeks
Download
Muscle Mass & Strength Building Workout MB-20
Advanced
6
10 weeks
Download


Abdominal Workouts
Separate Ab Workout Routines Only
Ab WorkoutsLevelDays Per WeekDurationDownload
Link
Ab Workout AW-02 (classic abs exercises program - for novices) Beginner 2 8 to 12 weeks Download
Ab Workout AW-03 (classic abs exercises program) Beginner 3 8 weeks Download
Ab Workout AW-04 (classic + core exercises) Beginner 3 8 weeks Download
Ab Workout AW-11 (with supersets) Intermediate 3 8 weeks Download
Ab Workout AW-12 (with giant supersets) Intermediate 3 8 weeks Download
Ab Workout AW-13 (with core type exercises) Intermediate 4 8 weeks Download
Ab Workout AW-21 (intensive "to failure" program) Advanced 3 12 weeks Download
Ab Workout AW-22 (classic + core supersets)
Advanced 3 to 4 8 weeks Download
Ab Workout AW-23 (with circuits)
Advanced 4 6 weeks Download

Special Purpose Workouts
Muscle Group Specific or Special Focus Routines
WorkoutsLevelDays Per WeekDurationDownload
Link
30 Minute Workout Intermediate 3 6 to 8 weeks Download
30 Minute Workout #02 Advanced 3 6 to 8 weeks Download
30 Minute Workout #03 Intermediate 3 6 to 8 weeks Download
3day Full-Body Workout Intermediate 3 9 to 12 weeks Download
Build Big Arms Workout Intermediate to Advanced 2 9 to 12 weeks Download
Calf Workouts Intermediate to Advanced 2 9 weeks Download
Forearm Workouts Intermediate to Advanced 2 12 weeks Download
Shoulder Workouts Intermediate to Advanced 2 12 weeks Download
Best Bicep Workout
Intermediate 2 9 weeks Download

Celebrity Workouts
WorkoutLevelDays Per WeekDurationDownload
Link
Sylvester Stallone Workout Advanced 7 6 weeks Download
Dave Batista Workout for Huge Mass
Advanced 4 12 weeks Download






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