Are you lost and confused in the Gym? You NEED to read this.

That’s it! You’ve had enough of being the real life Michelin Man.

Your daily doughnut habit has gone from a treat to an obsession. You can’t make it through the morning, or the afternoon slump without it.

Not only that, the slabs of lean, impressive muscle you once had is as soft as your weekly rolo ice cream treat.

As much as you love your kids, you’re tired of them saying they love snuggling you because of how soft you are.

So after tucking in your kids to bed, you commit to getting rid of the spare tire around your waist.

You’ll FINALLY regain that lost athleticism, and confidence from College.

The confidence your wife married you for.

Full of excitement and fervour, you take your search to the Holy Google for workout programs. Without one you know you’re lost in the gym.


After a few frustrating and confusing searches, you come across a few workout programs that look like the following:

Monday: Chest

Tuesday: Back

Wednesday: Shoulders

Thursday: Legs

Friday: Arms

You sit back with your head in your hands, even more confused than before.

Questions start swirling around in your head:

Do I have to commit FIVE days a week to working out? I don’t really have time for three!

Is this going to be worth it?


For most people in most situations, back day, leg day, and chest day are dead.

Ditch the bodybuilder workout to get strong, lean, and have the energy to chase your kids around.

Do full body workouts instead.


Full body workouts live up to their name. They don’t leave out a single muscle, follicle of hair, or eyeball.

Everything is included.

Unless you’re an aspiring bodybuilder, full body workouts are essential for you and your goals. Here’s why:

  • They are simple. You are going to spend less time figuring out how to do your exercises, and more time ACTUALLY getting the results you’re going to the gym for.
  • If you miss a training day, you can pick up on the workout you left off at.
  • You also don’t have to worry about the agonizing soreness that accompanies the day after Leg Day… because everyday is Leg Day!!
  • You save time. I mean, who doesn’t like spending more time with their wife, or playing soccer with their kids.

Don’t worry. If you’re a masochistic gym rat who loves leg day soreness… message me. I’ll set you up with something that will make your legs so sore it’ll be impossible to get on and off the toilet.

But for most people, full body workouts are the best choice for becoming better athletes and (dare I say it?) better humans. You’ll develop the total body strength required to achieve your goals.

After all, you may feel desperate to get stronger to dominate the soccer field during this year’s summer league. You didn’t have your best showing last year. Even the token old guy on your team was faster than you! Not good.

Total body strength is essential for sports. When you throw a softball or kick a soccer ball, you don’t just use one muscle. ALL your muscles are used in a symphony of movement.

You’re not just looking for program that gives you show muscles.

The program you’re looking for allows you to get stronger, faster, AND help you look good at the beach during your family’s annual tropical getaway.

Is it too much to ask to get better at sports AND have some nice looking arms to improve your confidence around your wife?

Nope, not at all. The fitness and confidence you crave are a lot closer to you than you think.

With a good quality training program, tailored to your ability level, it’s ACTUALLY possible to get there.And I’m going to give you one. \

Get ready. This isn’t your Dad’s bodybuilder workout

It’s a program for:

  • Beginners
  • Those who can only train 1x-3x/week (But it can be done 5 days a week too).
  • People who need a short, 40 min workout without missing anything
  • Someone who is getting back into training after a short time away.

Ah, to be a beginner. This period of time is that most coaches get jealous of, because it’s a special period of time where you will get stronger, look better, and improve in every physical area after every workout.

True beginners can expect to be faster, and see noticeable strength improvements after just a few workouts.

This is referred to as newbie gains.

Every time you step into the gym, your brain and nervous system make greater connections with your muscles, allowing you to rapidly develop a lot of strength in a relatively short period of time.

Think about it this way. If your body is a computer, your muscles are the hardware and your brain and nervous system are the software. When you are a beginner, you are able to upgrade both your hardware AND software quite rapidly. Leading to quick strength improvements.

This program harnesses this principle. By keeping exercises simple, along with the same sets and rep ranges, you can add more weight to your exercises each workout and see improvements on the most important movements based on this simple metric.

The big lifts we’re gonna improve are:

  • Squat
  • Upper Body Push
  • Deadlift
  • Row
  • Core Stability

These are the cornerstones of any GOOD training program, regardless of if you find it from me, Eric Bach, Eric Cressey, or your local trainer where you live.

If you can’t do these well, then you WILL get injured in the gym, you WON’T improve, and you’ll be the sad panda in the corner who never plays or looks the way they want.

Master these, then more complex programs will have a greater benefit.


Here’s what your program might look like:

A. Goblet Squat: 4×6
B. Inverted Row: 4×6

C. Romanian Deadlift: 4×6
D. Incline Bench Press: 4×6
E. Dead bug: 16 total reps x 4


Even though this looks too simple to work… DON’T BE DECEIVED! You can improve athleticism, strength, and how great you look with this simple program style. Add in your favourite (or most dreaded) piece of conditioning at the end, and you will have a training program that will keep you satisfied for a long time.

My favourite conditioning protocol is 8 minutes with a sled push. Pack on 5 plates, determine a distance, and see how many times you can go to and from your end point.


If there is one thing to take away from this, know that you can get the body you want, with the athleticism you need with this simple, full body workout.

Give it a shot, and don’t be surprised at how good this works!