ALL 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.

To see exercise video illustrations for specific exercises you can go to our Exercise Listings page.

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 ADOBE .PDF FILE, CLICK HERE

Strength Training Workouts

WorkoutsLevelDays Per WeekDuration [weeks]Download Link
Strength Training Workout ST-01Beg.410Download
(max strength & density building focus)
Strength Training Workout ST-02Beg.410Download
(focus on eccentric -negative- movements)
Strength Training Workout ST-10Int.410-12Download
(upper/lower body split)
Strength Training Workout ST-11Int.412Download
(high-volume training)
Strength Training Workout ST-12Int.412Download
(maximum strength gains program)
Strength Training Workout ST-20 Int.48-10Download
(with supersets & double drop sets)
Strength Training Workout ST-21Adv.66-8Download
(muscle building focus)
Strength Training Workout ST-22Adv.410-12Download
(alternating intensities program)
Strength Training Workout ST-23Adv.510-12Download
(program for maximum strength gains)
Strength Training Workout ST-24Adv.510Download
(alternating intensities program)
HIT (High Intensity Training) Workout HIT-20Adv.46-8Download
(muscle building)
Beg. = BeginnerInt. = IntermediateAdv. = Advanced


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