1year-rl.pdf 1p556f

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Copyright http://ZachEven-Esh.com

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All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Zach Even - Esh. This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. Underground Strength Coach & Zach Even - Esh Performance Systems, LLC can not be held responsible for any injury that may occur while participating in this program.

Copyright 2012 Underground Strength Coach Zach Even - Esh Performance Systems, LLC


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The Russian Lion Power Course Intro ‘The Way to Live’ goes beyond learning how to get stronger and training tips. It’s about the lifestyle of balancing everything together to become a “strong” individual, inside and out. With the added stressors of day to day life increasing more as life demands more of us through technology, work, etc this book has become more important than ever before. This book, originally printed in the early 1900s, and the accompanying programs will involve strengthening your body, your mind and spirit. Controlling your environment, your daily thoughts & actions wisely will be the keys to building yourself into a stronger and more successful person in EVERY facet of your life.

Let’s NOT Get Into BULL SHIT. Here’s The TRUTH. Your success will NOT come easy. It requires serious work, as do ALL successes. It will require you to choose your surroundings carefully, choose the people you associate yourself with carefully & you will have to take responsibility for the way you train and the way you eat. It is about pursuing a balanced life, as opposed to an extreme life which often causes burn out. I’ve been there & done that. There is a way to live a strong, healthy, successful life without going to extremes. Although NOT extreme, your actions and commitment will be far beyond the average and the norm. The infomercials and the internet is full of enough hype and I do NOT want to add to it. If I seem harsh at times, it’s just me delivering the honest truth. These workouts are basic in format, requiring basic equipment (free weights and body weight) and basic eating habits. They are NOT easy. Don’t confuse basics


4 and simple with easy. If you were hoping for fancy workouts and futuristic type exercises filled with hype - well, that’s I call Bull Shit. My commitment is to helping you succeed and that requires the truth, first & foremost.

Your To DO List: - Read ALL the manuals - The FIRST manual to be read is ‘The Way To Live’ - After that, ANY order of reading is fine - Listen to ALL the audio interviews on a regular basis. Feel free to go back and revisit them when you need those “reminders” - Do THE WORK - ALL of it: training, nutrition, lifestyle - Be Consistent and BELIEVE - the mind is the most powerful tool and without the proper mindset you can expect limited success

When You Read ABout Or Hear Me Telling YOU To “Live the Code” - THIS is what I mean: Honesty, Integrity, Commitment & Work Ethic. You’re gonna start living, breathing and bleeding this code. I will explain further in just a moment, but, these words should be self explanatory, so take a moment to think about them. REALLY think.

At The Underground Strength Gym we have a saying, when asked WHY we train, we say, ‘We’re training for LIFE!” ‘The Way to Live’ will bring you closer to achieving your goals, and achieving success in life. Does it guarantee success just because you read the manual? NO. Only your actions will determine your level of success. I can inspire you, motivate and educate you... ultimately, YOU must do the work. Copyright http://ZachEven-Esh.com

5 You’ll quickly see how basic Hack’s program was yet it still produced powerful results. Do NOT get caught up in the need for fancy training. The attitude you bring to the table will create the difference in results. I’ve seen lifters & athletes look like they never touched a weight because the had NO ion or excitement for their workouts. Then on the flip side, I’ve seen the lifters & athletes who are so ionate for training and winning that their body & mind reaped the rewards. The common theme throughout The Russian Lion Power Course is that it is completely realistic for all men, regardless of their goals, to follow this basic training plan and lifestyle tips. You are going to train with basic free weights and bodyweight training, your eating won’t require supplements unless you choose to go with Athletic Greens. You can follow these workouts in a garage if you get yourself a cheap squat rack or squat stands from e bay, craigs list or you can go with a more solid brand that I recommend from Rogue Fitness. There won’t be any excuses for skipping workouts as these workouts can be followed at home or at the local gym. I’m on a mission to change the way men go about living. No longer should men lose their edge and allow themselves to become weak in mind & body. Draw a line in the sand and never look back. Strong Mind, Strong Body.... I see NO other way to live & neither should you. Live The Code. Let’s DO this.

Key for Abbreviations DB = Dumbbell BB = Barbell BW = Bodyweight KB = Kettlebell SM = Sub Max Reps (leave 1 -2 reps in the tank) AFAP = As Fast As Possible * Note: BB movements can be substituted for DB movements & vice versa.


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Organization of Workouts Always Begin your workouts with a thorough warm up with some movement prep, soft tissue work (foam rolling) and light exercise w/calisthenics or light dumbbells and bands. - Please see Mobility WOD HERE on a regular basis to pick up proper mobility exercises on a regular basis. - Follow the videos below on foam rolling / soft tissue work: 1) Mobility Video # 1 - Soft Tissue (http://www.youtube.com/watch?v=8caF1Keg2XU) 2) Mobility Video # 2 - Soft Tissue (http://www.youtube.com/watch?v=y5NKZJDLuo4) 3) Mobility Video # 3 - Upper Body

4) Mobility Video # 4 - Hips / Back

** Take The Added Warm Up Drills / Stretches From ‘The Way To Live’ Manual & Implement This Navy SEAL Warm Up (Video HERE) (http://www.youtube.com/watch?v=zpM5DvKuv1w)

ALL Workouts Must begin with a warm up and Finish with foam rolling / stretching.

On your non training days you should still perform the stretching, soft tissue / foam rolling and what I call “Play” or Active Rest. Swimming, biking, light jogs, trail hiking, etc.


7 Week 1 - 2: Bodyweight Training / General Physical Preparation * Skip these workouts if you have already used Bodyweight Bodybuilding *

Train 4 Days / Week: Monday - Tuesday & Thursday - Friday Week 1 & 2 ** Break up sets / reps / distance as necessary until reaching total prescribed reps. ** You will train 4 days a week during these first 2 weeks. The goal is for you to finish the workout faster, improve technique each workout & build up your overall fitness. Performing the 5 movements below. Break up the sets as needed until you complete ALL prescribed reps. You can mix up the exercises or perform 1 exercises at a time, moving to the next one as you complete the prescribed reps. It does NOT matter. What DOES matter is that you work HARD on the exercises below for 2 weeks, 4 days a week. 1) Pull Ups x 20 reps total (If unable to do pull ups, Recline Rows x 40 reps) 2) Hanging Knee Raise x 20 reps total 3) Push Ups x 75 reps total 4) BW Squats x 100 reps total 5) Run x 1/2 Mile total


8 Week 3 & 4 - Phase II General Physical Preparation

Train 4 Days / Week: Monday - Tuesday & Thursday - Friday

Day 1 & Day 3 Workout (Monday & Thursday): 1) DB Farmer Walk 3 x 150 ft. 2A) BW Squats 5 x 10 reps 2B) Push Ups 5 x 10 reps 3A) Walking BW Lunges 3 x 12/12 3B) Any Form of Leg Raises 3 x 12 reps (Hanging / Dip Bars, etc.) 4) Run 1/4 Mile AFAP Day 2 & Day 4 Workout (Tuesday & Friday): 1A) 1 Arm DB Clean & Press 5 x 3 / 3 reps 1B) Pull Ups 5 x SM reps 2) Push Ups x 50 Total Reps AFAP 3) Walking Lunges x 25 / 25 Total Reps AFAP 4) Run 1/2 Mile AFAP

FINAL NOTES on Your General Physical Prep / Intro Month - If you feel that you are still in need of repeating the first 4 weeks to improve your overall physical fitness and mental toughness, then go ahead and repeat the workout for another 1 - 4 weeks.


9 - Do NOT fear repeating exercises, movements, workouts, etc. The Basics WIN, NOT fancy workouts and NOT constant variety.

Now It’s Time To Crank Your Russian Lion Training.....

This Is How Each Month Will Be Organized With Your Main Lift For The First 4 Months To Build A STRONG Foundation: - Week 1 Main Lift: 8 x 3 reps (Moderate Weight / 30-45 sec. rest between sets) - Week 2 Main Lift: 6 x 4 reps (Heavy Weight / 45-60 sec. rest between sets)


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- Week 3 Main Lift: 5 x 2 reps (Heaviest Weights / 60-90 sec. rest between sets) - Week 4 Main Lift DeLoad: 3 x 8 - 15 reps (Use warm up / moderate weights / 60-90 sec. rest between sets) ____________________________ The popular training method nowadays is to go through short workouts lasting 15-20 minutes, to be weary of over stressing your CNS, to get ample recovery, to never go beyond a 45 minute workout, etc. These short, “careful” workouts become popular around 2002 or so as the internet hit a boom with countless fitness blogs and more arm chair experts than there were people who actually lifted heavy and intensely themselves as well as having experience in training others and getting RESULTS. From the early 1990s dating back to the early 1900s when Hack was training, these men lifted heavy AND performed high volume workouts. There was NO fear in training with heavy weights, there was no fear in going through a workout beyond 45 minutes, ALL while living, breathing & bleeding the BASICS of free weights, bodyweight exercises and healthy eating habits. There was NOT a ton of variety from workout to workout which is a large reason why they got so damn strong. The focus on hard, basic training rather than finding an endless variety of exercises increased their skill in these lifts in turn increasing strength & muscle mass. There was no replacement for squats when someone complained about their back, no replacement for the bench press when someone complained about their shoulders, etc. You have the added advantage of understanding how to stay healthy with the links provided earlier for mobility, soft tissue & recovery work. Use these resources and you will become healthier.


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Above, Bill “Peanuts” West, the originator of The Westside Barbell Club and many of the methods you see used at Westside Barbell & around the world. Bill and his training partners trained hard, heavy and did NOT fear long workouts. Also, note the SIMPLE “training gear” in this photo: shorts, tank top, flip flops. Bring the RIGHT attitude and stop concerning yourself with fancy Bull Shit.


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Here are The Basic Barbell Lifts You Will Choose From: Full Body Barbell Lifts - Snatch from floor / hang - Clean from floor / hang - Clean & Press from floor / hang - High Pulls - Deadlift / Sumo Deadlifts / Deficit Deadlifts / Trap Bar Deadlifts

Full Body Dumbbell Lifts - 1 Arm Snatch from floor / hang - 1 Arm Clean & Press from floor / hang - 2 Arm Clean & Press from floor / hang - Farmer Walks - Turkish Get Up

Upper Body Free Weight Lifts (BB & DB) - Bench Press (Flat / Incline / Floor) - Use Neutral Grip with DBs and Swiss Bar for Pressing if Available (Use Multiple grips: shoulder width, close grip & slightly wider than shoulders) - Military Press - Push Press - Bent Over Row / 1 Arm Row / Chest ed Row - Shrugs - Cheat Curls

Lower Body Free Weight Lifts (BB & DB) -

Back Squats / Box Squats Deadlift Variations Suitcase Deadlift Front Squat (Arms Crossed OR Olympic Style) Lunges: Walking, Reverse (Bar on back, Bar in Rack, Dumbbells at side, Dumbbells in Rack) Copyright http://ZachEven-Esh.com

13 - Step Ups with Knee Raise - Good Morning - RDL (Romanian Dead Lift)

Bodyweight Exercises

Upper Body - Pull Up Variations (Using Mixed Grips) - Recline Rows (Rings, Ropes, Bar) - Push Up Variations (Using Mixed Hand / Foot Positions) - Handstand Holds / Handstand Push Ups - Wall Walking (Up & Down / Left & Right) - Hand Walking (Using Power Wheel or Partner Held Ankles)


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Lower Body: - Box Jumps - Hurdle / Obstacle Jumps - Lateral Jumps Over Obstacles - Squats & Squat Jumps - Lunges & Lunge Jumps - Jump Rope - Sprints

Full Body: - Burpees - Burpee + Broad Jump / Box Jump - Gymnastic Basics: Cart Wheels, Round Offs. Tumbling, Dive Rolls

Ab Exercises: - Leg Raise Variation - Sit Up Variations - Plank Variations - Front Lever Variations

NOTE: ALL the above drills / exercises are basic movements. Most are linked to a video for demonstration. Never sacrifice lifting heavier over proper technique. Technique is # 1. The training to be followed after your Main Lift will have varied set / rep protocols. The MAIN lift (your First lift of the workout) should NOT be taken to failure. Each set should leave a rep or 2 in the tank. Long Term Health: Your supplemental exercises will be the safer movements to raise intensity on. Movements like squats, deads, bench, olympic lifts, etc we will keep 1 or 2 reps in the tank and percentages below 90%. Long term, this will keep you healthy and minimize your body feeling like a car wreck.


15 Bodyweight Exercises, Dumbbell Exercises, etc will have moderate to high reps and won’t strain the ts like the heavy barbell basics will so your intensity will be raised on these exercises. Record ALL Workouts in a notebook. Track progress and use your notebook as a daily life journal, NOT just a training journal. Seeing Progress: Take Before Photos on the 1st of EVERY month, After Photos on LAST day of each month. Front, Side & Back Photos. Always in same lighting, wearing same shorts / underwear for valid measurements.

Russian Lion Training Plan Week 1 - 4: - 3 Workouts Per Week / Non-Consecutive Days - Repeat Workouts for 4 weeks. Week 4 is a Deload - Remain Active 2 - 3 x Week on Off Days: Swim, Bike, Hike, Run, PLAY Sports, etc

Workout 1 1) 1 Arm DB Clean & Press (Follow Main Lift Progressions: Week 1: 8 x 3 reps Week 2: 6 x 4 reps Week 3: 5 x 2 reps Week 4: Deload 3 x 8-15 reps (light weights)

2A) Recline Rows 3 x SM reps 2B) Push Ups (Any Variation) 3 x SM Reps (12-15 rep range) 3) Leg Raise Variations x 25 Total Reps 4) Run 1/2 Mile


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Workout 2 1) 1 Arm DB snatch (Follow Main Lift Progressions: Week 1: 8 x 3 reps Week 2: 6 x 4 reps Week 3: 5 x 2 reps Week 4: Deload 3 x 8-15 reps (light weights) 2A) Handstand Holds Against Wall 3 x submax time 2B) ANY Bodyweight Pull Up / Row 3 x submax reps 3) Leg Raise Variations x 25 Total Reps 4) Run 1/2 Mile

Workout 3 1) BB Hang Clean & Press (Follow Main Lift Progressions: Week 1: 8 x 3 reps Week 2: 6 x 4 reps Week 3: 5 x 2 reps Week 4: Deload 3 x 8-15 reps (light weights) 2) DB Farmer Walks 5 x 100 ft. 3A) Band Pull Aparts (Overhand / Underhand) 3 x 12/12 3B) DB swings 3 x 10 reps

After Every Workout: Consume a post workout meal. This meal is critical because your body utilizes these nutrients most efficiently after a workout. This meal should include a healthy balance of moderate protein, lower carbohydrates and moderate amounts of healthy fats. Steamed vegetables or a salad should also be consumed during this meal.


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Week 5 – 8 Mental Training: Keep a training journal. A simple notebook works fine. In your journal write down daily goals, record workouts, make notes on how you feel physically and emotionally. Set small goals regarding training and life in general. Write down any and all successes / goals accomplished to remain positive. In the accompanying audio CDs you’ll hear me mention often the power of small goals & positive focus.

Workouts for Weeks 5 – 8, performed every other day or 3 x week. This will total 12 - 14 workouts in one month. Week 5: Workout 1: 1) Deadlift Week 1: 8 x 3 reps Week 2: 6 x 4 reps Week 3: 5 x 2 reps Week 4: Deload 3 x 8-15 reps (light weights) 2A) pull ups or recline rows 2 x max reps 2B) BW forward lunges 2 x 12/12 2C) Sit Ups 2 x 20 reps

Workout 2: 1) 1 arm DB push press Week 1: 8 x 3 reps Week 2: 6 x 4 reps Week 3: 5 x 2 reps Week 4: Deload 3 x 8-15 reps (light weights) 2) 1 arm DB row 4 x 10/10


18 3A) BW squats 2 x 30 reps 3B) recline rows 2 x SM reps 4A) wrist roller 2 x max reps 4B) leg raise variation 2 x 15 reps 5) Run 1/2 Mile AFAP

Workout 3: 1) BB military press Week 1: 8 x 3 reps Week 2: 6 x 4 reps Week 3: 5 x 2 reps Week 4: Deload 3 x 8-15 reps (light weights) 2A) Dips 3 x SM Reps 2B) Underhand BB Shrugs 3 x 8-12 reps 3A) Any Push Up Variations 2 x 15-20 reps 3B) Walking DB Lunges 2 x 10/10 4) Sit Ups x 50 Total 5) Run 1/2 Mile AFAP

Workout 4: 1) Jog 1/4 Mile 2) Squats Week 1: 8 x 3 reps Week 2: 6 x 4 reps Week 3: 5 x 2 reps Week 4: Deload 3 x 8-15 reps (light weights)


19 2A) Feet elevated push ups 3 x 15 – 20 reps 2B) Mixed Grip Pull Ups 3 x SM reps 2C) V Ups 3 x 10 reps 3) Wrist Roller 3 x Max Reps 4) Run 1/4 Mile AFAP

Week 9 – 12 Train 3 x Week Workout 1 1) 1 arm DB snatch Week 1: 8 x 3 reps Week 2: 6 x 4 reps Week 3: 5 x 2 reps Week 4: Deload 3 x 8-15 reps (light weights) 2) 1 arm DB row x 15, 12, 8, 5 ea. arm 3A) Swings (DB or KB) 3 x 10 reps 3B) Lunge Jumps 3 x 6/6 reps 4) Sprints: 400 meter, 300 meter, 200 meter, 100 meter (Rest 1 minute between sprints)

Workout 2 1) 1 arm DB clean & press Week 1: 8 x 3 reps Week 2: 6 x 4 reps Week 3: 5 x 2 reps Week 4: Deload 3 x 8-15 reps (light weights) 2) Deadlifts 1 x 5 warm up, 1 x 5 medium, 3 x 2 reps Heavy


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3) Floor Press 1 x 5 warm up, 1 x 5 medium, 3 x 2 reps Heavy 4A) pull ups 3 x max reps 4B) jumping rope 3 x 30 seconds 4C) Sit Ups 3 x 30 seconds

Workout 3 1) BB Hang Snatch Week 1: 8 x 3 reps Week 2: 6 x 4 reps Week 3: 5 x 2 reps Week 4: Deload 3 x 10 reps High Pull Only, NO Snatch (light weights) 2) Box Jumps Or Vertical Jumps x 20 reps total (rest 10 seconds after ea. jump) 3A) Incline DB Press (Palms Neutral) 2 x 20 3B) Recline Rows 2 x max reps 4) Jog 1/4 Mile 5) Sprints 5 x 200 meter

Week 13 – 16 Train 3 x Week Workout 1 1) Barbell Clean and Press (Hang or From Ground) Week 1: 8 x 3 reps Week 2: 6 x 4 reps Week 3: 5 x 2 reps Week 4: Deload 3 x 10 reps High Pull Only, NO Snatch (light weights)


21 2A) Deadlift 3 x 5 reps (Use Trap Bar if Available) 2B) BB Floor Press 3 x 5 reps 3) 2 rounds of abdominal circuit x 12 reps each: - V Ups - DB sit up (hold DB against chest) - DB pull over sit up (hold DB with arms extended behind body) Workout 2: Bodyweight Only / Playground Workout Perform maximum rounds in 20 minutes. Rest as necessary but push hard to get as many rounds as possible. 1A) Walking lunges x 20 steps 1B) hand walking on parallel bars down and back x 1 (Use Bear Crawls / CRab Walks If No Parallel Bars) 1C) leg raises on parallel bars / hanging leg raises x 10 1D) mixed grip pull ups x SM reps 1E) Lateral jumps over bench OR jumps onto bench / picnic table x 10 reps 1F) feet elevated push ups x 10 reps Workout 3: 1) Deadlift + Shrug (Trap or Straight Bar) Week 1: 8 x 3 reps Week 2: 6 x 4 reps Week 3: 5 x 2 reps Week 4: Deload 3 x 10 reps (light weights) 2A) Push Ups x 100 Total Reps 2B) Recline Rows (Rings Or Ropes) x 100 Total Reps 3A) DB bent leg sit ups 3 x 10 (hold DB against chest) 3B) Plank 3 x 30 seconds 3C) Side Plank 3 x 30 seconds each side


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Week 17 – 20 -

Bodyweight Only / Bodyweight Bodybuilding

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Train 4 x Week: 2 On 1 Off, 2 On 2 Off

After 16 weeks of heavy lifting we’re gonna move into a 4 week Bodyweight Bodybuilding Phase. If you want, you can begin each workout with a “Main Lift” of any sort with a 5 x 5 variation. You can use the powerlifts, the olympic lifts, odd objects, etc. After that, move into the prescribed Bodyweight Bodybuilding Workouts. This final 4 week phase will make you hungry, both mentally / emotionally & physically to return into heavy, intense lifting.

Week 17 & 19 Workout 1: Strength & Power 1) High Box Jumps x 20 Total (Use vertical Jumps if No Box Available) 2A) Weighted Push Ups 4 x 8-12 reps 2B) Weighted Pull Ups 4 x 3-6 reps 3) Sprints 1 x 400 meter warm up, 10 x 100 meter sprints (30 sec. rest between sets) 4) sprinter sit ups 3 x 20 Workout 2: Conditioning / Toughness 1) Jog 1/2 Mile 2) Stretch / Recovery x 5 minutes 3) Run 1/2 Mile AFAP 4) Stretch / Recovery x 3 minutes 8 Rounds Finisher: 5A) Squats x 25 5B) Push Ups x 25 Copyright http://ZachEven-Esh.com

23 Workout 3: Power / Muscle Building 2 Rounds of 10, 8, 6, 4, 2 reps AFAP (rest 3 minutes after completing first circuit, then repeat 1 more time through): 1A) Squat Jumps 1B) Lunge Jumps 1C) Clapping Push Ups 1D) Pull Ups Workout 4: Freestyle / Skill Strength ** Perform sets of submax reps for the time allotted for each exercise 1) Handstand Practice against Wall / Handstand Push Ups x 5 minutes 2) Pistol Squats Practice (Use Rings for Assistance / Stand On Box If Needed / Perform EQUAL Reps Each Leg) x 5 minutes 3) Toes To Bar Leg Raise x 5 minutes 4) Circuit: 5 minutes x max rounds A) Handstand Push Ups x 3 B) Pistol Squats x 3/3 C) Toes To Bar Leg Raise x 6

Week 18 & 20 Workout 1: Strength & Power 1A) Hurdle / Obstacle Jumps: 5 x 3 reps 1B) Squat Jumps 5 x 3 reps (Vertical Jumping) 2A) Chest To Bar Pull Ups (Underhand Grip ONLY) 5 x 3 reps 2B) Recline Rows 5 x 6 reps 3A) Chest Slap Push Ups 5 x 3 reps 3B) Close Grip Push Ups 5 x 6 reps 4) Sit Ups x 100 total AFAP


24 Workout 2: Conditioning / Toughness 1A) Burpees 5 x 12 1B) Heavy Weighted Pull Ups 5 x 1-2 reps (90-100% of Max Weight) 2) Tabata Squats: 20 seconds work / 10 seconds rest x 8 rounds 3A) Dips 5 x 10 reps 3B) jump rope 5 x 100 reps 3C) hanging leg raises 5 x 10 reps 4) Run OR Bike Sprints: 30 seconds aggressive / 30 seconds easy x 10 Minutes Workout 3: Power / Muscle Building 1A) Lateral Jumps Over Obstacle / Bench 5 x 8 (4 each side) 1B) Squat Hold 5 x 15 seconds (squat down & hold at parallel) 2A) Chest To Bar Pull Ups 5 x 2 2B) Hold Top Of Pull Up (Chin Over Bar) 5 x 10 seconds 3) Jumping Bulgarian Split Squats x 10, 8, 6, 4, 2 each leg NO Rest between sets

Workout 4: Freestyle / Skill Strength 1) Wall Walking (Both up/down & lateral) x 6 minutes Max Work 2) Jump Training - (Video In FULL) (Mix together Broad Jumps, Obstacle Jumps, Stair Jumps, etc) x 6 Minutes Max Work 3) Monkey Bars - Cliff Hangers, Hand Walks, etc x 6 Minutes MAX Work * Playground Assault Video - Watch HERE * 4) Pull Ups x Max Reps x 1 Minute 5) Squat Jumps x Max Reps x 1 Minute 6) Dips OR Push Ups x Max Reps x 1 Minute 7) Lunge Jumps x Max Reps x 1 Minute


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Week 21 - 24 Old School / Odd Object Routine


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StrongMan Program Design Methods: Perform the workouts below on non consecutive days, for 3 workouts each week. In 4 weeks you will have performed all 12 of these StrongMan Workouts. You can RETURN to these workouts again, after completing the program, by throwing these Strongman workouts in once a week, as a replacement for a regular workout OR in addition to your regular 3 - 4 workouts per week.


27 These workouts are challenging both mentally & physically, often times requiring a full blown rest day the next day, focusing on mobility & recovery. Hack and other “Old Timers” did a lot of training with thick grip dumbbells / barbells, Kettlebells, Kegs, etc. These tools develop a unique kind of strength and I highly recommend using them once a week in addition to traditional strength & conditioning training.

Weeks 21 - 24 Week 1: Workouts 1 - 3 StrongMan Workout 1 1) clean and press with odd object (stone, sandbag, or keg) 5 x 3 reps 2A) zercher squat with odd object (stone, sandbag, or keg) 5 x 6 – 8 reps 2B) Carry odd object (stone, sandbag or small keg) 4 x 150 ft. 3) bent over row with odd object (stone, sandbag or keg) 3 x 6 – 8 reps StrongMan Workout 2 1) odd object zercher / bear hug carry (sandbag, keg or stone) 5 x 100 ft. 2A) shoulder to shoulder press w/sandbag 3 x 3/3 reps ea. side 2B) bent over row w/sandbag 3 x 5-10 reps 3A) walking lunges w/object on shoulder 3 x 10/10 (switch shoulders on rep 10) 3B) Overhead Carry sandbag back to starting point 3 x StrongMan Workout 3 1) Sandbag Clean & Press (50-75% of your bodyweight) x 30 reps AFAP 2) Farmer Walk (Thick Dumbbells or Kettlebells) 3 x 150 ft.


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Week 2: Workouts 4 - 6 StrongMan Workout 4 Russian Bear: Clean & Press Sandbag & place on your back, squat 1 rep and press overhead, then back to ground = 1 rep. Clean & Press + Back Squat Perform Ladders on the minute: Minute 1: 1 rep Minute 2: 2 reps Minute 3: 3 reps Minute 4: 4 reps Minute 5: 5 reps Repeat the above for 3 rounds, this will take 15 minutes. Use a sandbag or a thick barbell StrongMan Workout 5 1) Jog 1/4 Mile with Sandbag on Back (Light Bag 20-30 lbs) 2A) Sandbag Clean & Press x 10, 8, 6, 4, 2 reps 2B) Sandbag Back Squat x 10, 8, 6, 4, 2 reps 3) Jog 1/4 Mile with Sandbag on Back (Light Back 20-30 lbs) StrongMan Workout 6 1) Overhead Sandbag Carry 3 x 100 ft 2) Zercher Carry Sandbag 3 x 100 ft 3) Sandbag on Back Walk x 5 Minutes MAX Distance 4) Sandbag Shouldering 3 x 5/5 ea. side


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Week 3: Workouts 7 - 9 StrongMan Workout 7 1) Sandbag Shoulder + Shoulder Squat 10 x 2 / 2 2) Keg Clean & Press (Staggered Grip) 10 x 1 / 1 (Switch top & bottom hand for each rep) 3) Sandbag BearHug Carry x 1/2 Mile AFAP StrongMan Workout 8 Bars of Death Complex x 20 Minutes MAX Work 1A) Thick Grip Deadlift (wrap towel on BB or use Fat Gripz) x 1 1B) BB Clean x 2 (First rep from ground, 2nd rep from Hang) 1C) BB Snatch x 2 (First rep from ground, 2nd rep from Hang) 2) Sled Drags 5 x 200 ft StrongMan Workout 9 1) 1 Arm Snatch (Thick Grip Dumbbell) 10 x 1 / 1 2) 1 Arm Push Press (Thick Grip Dumbbell) 10 x 1 / 1 3) 1 Arm Row (Thick Grip Dumbbell) 5 x 3 / 3 4) Kettlebell Swings x 15 seconds work / 15 seconds rest x 10 Minutes

Week 3: Workouts 10 - 12 StrongMan Workout 10 1) SB Carry & Squat 5 x 150 ft (Carry The Bag 50 ft + squat 3 reps for a total of 150 ft) - Perform 5 Sets 2) Sandbag Overhead Carry (Clean & Press Bag Overhead) 5 x 100 ft 3) Truck / Car Pushing 4 x 100 ft 4) Hand Over Hand Rope Pulls on Sled 4 x 50 ft.


30 StrongMan Workout 11 3 Round Medley of Carries: Carry Object to Finish Line, Sprint Back to Next Object.... 1A) Stone Carry 3 x 100 ft 1B) Sandbag Carry 3 x 100 ft 1C) Farmer Walk 3 x 100 ft 2) Tire Flips (Heavy) x 150 ft (Flip the tire for 150 ft. distance AFAP) 3) Forward Sled Drags x 5 Minutes x MAX Work

Tire Flip Instructional Video HERE StrongMan Workout 12 1) Russian Bear W/ Sandbag (Clean & Press + Back Squat = 1 Rep) x 2, 4, 6, 8, 10 2) BB Snatch From Floor 10 x 1 rep 3) Clean, Press & Throw (Sandbag, Stone, Keg, Heavy Med Ball: Clean & Push Press ANY object & throw it forwards. Jog to object & repeat for prescribed reps) x 25 reps Total


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Workouts From The Underground Strength Gym These workouts listed below are samples from The Underground Strength Gym. They are High Volume and strength / power / work capacity focused. They are NOT meant for in season or even pre season work (4 - 6 weeks prior). If you plan to apply these workouts to your own, please use your smarts and best judgement to ensure best results. If you need to adjust sets for your ability levels, then do so.

Week 25 - 27: Workout 1: Lower Body 1A) Trap DL + Shrug Combo 6 x 3 reps 1B) Triple Hurdle Jump 6 x 3 reps 2A) Kettlebell (Rack Position) Step Ups + Knee Raise 3 x 6 / 6 2B) Weighted Back Extensions 3 x 10-15 reps 3) Run 1/3 Mile AFAP 4) Sleds / Prowlers 4 x 150’ 5) Abs 5 x (Varied exercises 10-20 reps per set) Workout 2: Upper Body 1A) Double KB Clean & Press x 10, 8, 6, 4, 2 reps 1B) Rope Climbs 5 x 2A) Incline DB Bench 4 x 6 reps (Neutral Palms) 2B) Plyo Push Ups 4 x 3 reps 3A) 1 Arm KB Rows 4 x 6/6 3B) 1 Arm KB Shrugs 4 x 6/6 4) Battling Ropes 3 x 3 different exercises x 50 reps per exercise Copyright http://ZachEven-Esh.com

32 5) Grip + Abs 4 x each Workout 3: Full Body Med Ball Power Work - Throw Against Wall: (Video) A) Overhead Throw x 25 B) Chest Throw x 25 C) Rotational Throw x 25 Left / 25 Right D) Squat Jump Throw x 25 E) Slams x 25 Jump Training (Video) A) Box Jumps 8 x 3 reps (Rest 15 seconds after each set) B) 1 Leg Box Jumps x 10 ea. leg (alternate legs, NO rest) Strength, Muscle & Power: 1) Sandbag Power Cleans 5 x 3 2A) Flat DB Bench (Neutral Hands) 5 x 6 2B) Weighted Pull Ups 5 x 3 - 6 3A) Inverted Rows (Rings or Ropes) 4 x MAX reps 3B) DB or KB Triceps Extensions 4 x 10 4) Sleds 4 x 150 ft

Week 28 - 30 Workout 1: Upper Body + Toughness 1A) Thick Bar or Swiss Bar Bench Press 5 x 6 reps 1B) KB Snatch 5 x 5/5 2) Sandbag Shoulder 3 x 3/3 reps ea. side 3A) Recline Rows 3 x submax reps 3B) Weighted Ring Push Ups 3 x 8-12 reps


33 4 Rounds AFAP: A) Bear Crawl x 20 ft forwards / 20 ft backwards B) Crab Walk x 20 ft forwards / 20 ft backwards C) Sled / Prowler Push x 150 ft D) Sit Ups x 20 reps Workout 2: Lower Body + Conditioning 1) 3 x 400 meter run (Rest 2 minutes after each run) 2A) Zercher Squat 5 x 3 - 6 reps 2B) American KB Swing (Swing KB Overhead) 5 x 6 3A) Lunge Jumps 4 x 6 / 6 3B) ANY Leg Curl Motion (Use Power Wheel, Val Slides, Band, Stability Ball) 4 x 10-15 reps 4) Drag Sled Forwards x 6 minutes non stop Workout 3: Full Body 1A) Pull Ups x 2, 4, 6, 8, 10, 8, 6, 4, 2 1B) Squat Jumps x 2, 4, 6, 8, 10, 8, 6, 4, 2 1C) Ring Push Ups x 2, 4, 6, 8, 10, 8, 6, 4, 2 2) KB Combo (Use 2 KBs): Clean + Reverse Lunge + Push Press x MAX Reps in 5 Minutes 3) KB Farmer Walks 4 x 150 ft. 4) Sledge Hammer Strikes: x 100 Total Reps AFAP 5) Sprinter Sit Ups x 20 Total


34

Week 31 - 33 Day 1: Lower Body 1) Sleds / Prowler 4 x 150 ft 2A) Triple Hurdle / Bench Jump (jump over 3 obstacles: hurdles, bench, etc) 5 x 2B) Box Squat 5 x 5 Leg Crank 3 Rounds: 10 seconds each exercise, then rest 20 seconds & repeat = 1 set every minute (40 sec. work / 20 sec. rest) A) Squat Jumps x 10 seconds B) Lunge Jump x 10 seconds C) Squats x 10 seconds D) Forward Alternate Lunges x 10 seconds Finisher: 50 reps of Leg Curls Using ANY: Val Slides, Power Wheel, Bands, Stability Ball Day 2: Upper Body 1) Handstand Push Up Practice x 5 Minutes 2A) Weighted Push Ups 4 x 12-20 reps (Last set drop set) 2B) 1 Arm DB Row 4 x 10 / 10 ea. arm 3A) Incline DB Bench (Neutral Grip) 3 x 5 3B) Flat DB Bench (Neutral Grip) 3 x 5 3C) Pull Ups 3 x MAX reps 4A) Underhand BB Shrugs 3 x 10 4B) Recline Rows (Rings or Ropes) 3 x MAX 5) Hand Over Hand Sled Pull x MAX Work x 5 Minutes


35 Day 3: StrongMan Day 1) Farmer Walks 2 x 150 ft 2) Tire Flip x 10 reps (Heavy) 3) Log OR Thick Bar Hang Clean & Press 2 x 30 seconds 4) Hand Over Hand Rope Sled Pull 2 x 50 ft. 5) Sled Drags 2 x 200 ft (forwards / backwards switch at 150 ft)

Of Note: After 4 weeks weeks of utilizing these upper / lower / full body split workouts you should have noticed a significant increase in lean muscle, strength, toughness & conditioning. Sometimes the full body workouts can be too much for you after a while so we will continue with this split into the next month utilizing the same method except we will add a day of movement only to help recovery of both mind & body. This movement only day will be a mixture of any activity / activities that you enjoy which involve constant motion. Some movements might be kick boxing / muay thai, bike riding, swimming, tennis, basketball, running / walking intervals, jumping rope, hiking, rock climbing, boxing, wrestling, etc. The minimum time for these movement days is 30 minutes with no maximum time, the extra time is free for you to choose. The key on this movement day is to have fun!

Week 34 – 36 Don’t allow your mental training to go by the way side. Stick to the program and remain committed. Begin reading a new book on self development or pick up an unfinished book on self development and get reading. Take notes after reading a minimum of 30 minutes each day. If you are extremely busy go with books on audio. I do this often if I find myself traveling a lot, or, I listen to audio books while I work, as long as I can focus on both.


36 What are your goals? Do you KNOW your goals in life, training, sport, business / work, etc? Whatever your goals are, every day you must do something to bring you 1% closer (At Least) to achieving those goals. A GREAT Question I like to ask my Coaching clients is this: “In order for you to be happy and content with your life one year from now, where do you need to be in life? Write down your answer in FULL detail. Once you have your answer, you are now going to set goals and create action steps that will allow you to achieve this goal. Reassess your progress every week. Day 1 / Upper Body / Heavy 1A) BB Clean & Press 3 x 3 reps 1B) BB Underhand Row 3 x 6 reps 2A) weighted pull ups 3 x 5 reps 2B) BB floor press 3 x 5 reps 3A) BB cheat curls 3 x 5 reps 3B) close grip push ups 3 x max reps 4A) Underhand Band Pull Parts 3 x 33 4B) Band triceps pushdowns 3 x 33 5) Sit Ups x 100 AFAP Day 2 / Lower Body & Abs / Heavy 1) DB split squats 3 x 6 / 6 each 2) Deadlift 5 x 2 reps 3A) KB Swings 3 x 10 reps 3B) Sandbag Power Cleans 3 x 5 4A) DB across chest, bent leg sit up 5 x 10 reps 4B) Sprint 5 x 200 meters


37 Day 3 / Upper Body High Rep Day 1A) BB floor press x 20, 15, 10 reps 1B) BB hang clean 3 x 10 reps 2A) 1 arm DB row 2 x 20 / 20 ea. arm 2B) feet elevated push ups 2 x 25 reps 3A) pull ups 1 x max reps 3B) hindu push ups 1 x max reps 4) Plank 1 X Max Time Day 4 / Movement Day You can add your movement day on any day of the week you want, the only rule is it can not be performed immediately before / after a workout. It can be performed the same day as a regular workout as long as you have a minimum of 4 hours in between each workout. Once again, here is a run down of how this day will work: This movement only day will be a mixture of any activity / activities that you enjoy which involve constant motion. Some movements might be tennis, kick boxing, bike riding, swimming, running / walking intervals, jumping rope, hiking, rock climbing, boxing, wrestling, etc. The minimum time for these movements days is 30 minutes with no maximum time, the extra time is free for you to choose.

Week 37 – 39 Your workouts will return to full body workouts, three days a week on non consecutive days. Train every other day. On your “off days” you can perform calisthenics, play any sports, engage in any activities aside from heavy lifting.


38 Day 1 1) Deadlift 3 x 5 reps 2) Military press 3 x 5 reps 3A) pull ups 3 x max reps 3B) DB Bulgarian split squats 3 x 8 / 8 each 3C) KB swings 3 x 10 3D) Weighted Sit Ups 3 x 20 Day 2 1. BB step ups 3 x 6 / 6 ea. leg (Clean & Press Bar to Back) 2A) BB floor press 4 x 6 2B) bent over BB row 4 x 6 3) 1 arm DB snatch 3 x 5 / 5 ea. arm 4A) KB swings 3 x 10 4B) Any Ab Exercises 3 x 20 5) grip work: 3 sets total, choose from: wrist roller, BB or DB wrist curls Day 3 1) BB hang clean and press 5 x 5 reps 2) Walking DB lunges 3 x 10 / 10 each leg 3) 5 Minutes of Max Rounds: A) Dips x 10 reps B) recline rows x 10 reps 4) ab circuit x 12 reps each: Perform 5 sets in a row x 10 reps each (choose at least 3 different ab exercises to mix together) 5) Grip Work: Wrist Rollers & Captains of Crush Work x 4 sets each


39

Week 40 – 42 Day 1 1) sandbag shouldering 3 x 5 / 5 each side 2A) recline rows (rings or ropes) 2 x 15 2B) feet elevated push ups 2 x 15 2C) reverse lunges 2 x 10 each 2D) v ups 2 x 15 2E) squat jumps 2 x 15 3) Sprints 5 x 200 meters Day 2 1) BB hang clean 3 x 5 2A) handstand push ups 2 x max reps 2B) mixed grip pull ups 2 x max reps 2C) walking lunges 2 x 15 each 2D) leg raises on dip bar 2 x 20 reps 3) Finish with Battling Ropes: 5 x 30 sec. work / 30 sec. rest Day 3 1) 1 arm DB snatch 3 x 5 / 5 each 2A) bear crawl 2 x 20 steps forwards / 20 steps backwards 2B) 1 leg skater squat 2 x 6 / 6 each 2C) close grip push ups 2 x 10 2D) mountain climbers 2 x 20 reps 2E) towel or rope pull ups 2 x max reps 2F) lateral jumps over obstacle 2 x 10 reps 3) 1 Arm KB farmer walks 3 x 100 ft each arm


40

Week 43 – 45

Perform 2 Rounds of This Kettlebell Circuit in addition to your warm up prior to each workout. Use a light Kettlebell. A) H2H (hand to hand) Swings x 12 B) 1 Arm Cleans x 6 / 6 C) Goblet SQ x 6 D) Goblet Reverse Lunges x 3 / 3 ea. leg E) Snatch x 6 / 6 F) Strict Press x 6 / 6 G) Swings x 6 Day 1 1) KB Turkish Get Up 5 x 1 / 1 each side 2) 1 arm DB clean & press 3 x 5 / 5 each 3A) recline rows 2 x max reps 3B) Ring push ups 2 x max reps 3C) ab wheel roll outs 2 x 10 reps Day 2 BB Complex: 3 Rounds x 6 reps each 1A) Hang clean & press 3 x 6 1B) Back Squats 3 x 6 1C) Reverse Lunges 3 x 6 / 6 ea. leg 1D) DL 3 x 6 1E) Underhand Bent over row 3 x 6 1F) Underhand Shrugs 3 x 6 2) Pull Ups 1 x Max Reps in 2 Minutes 3) Push ups 1 x Max Reps in 2 Minutes 4) Squats 1 x Max Reps in 2 Minutes


41

Day 3: Playground Assault 2 rounds of Circuit 1: 1A) burpee + pull ups x 20, 10 1B) Sprint 2 x 400 meters 1C) Hanging Leg Raises x 20, 10 2 Rounds of Circuit 2: 2A) lunge jumps 2 x 10 / 10 ea. 2B) mixed grip pull ups 2 x max reps 2C) dips 2 x SM (submax) reps 3) Truck / Car Push 3 x 150 ft.

Week 46 – 49 This month you will return to an every other day training schedule, which alternates from 3 workouts one week & 4 workouts the next week, totaling 14 workouts in 4 weeks.

Or, instead of every other day, you can organize the workout like this: Week 46 & 48: Monday, Wednesday & Friday workouts Week 47 & 47: Monday, Tuesday, Thursday & Friday workouts You will have three different workouts to choose from, and you will alternate from upper body to lower body workouts with the third workout being bodyweight only. Here’s the trick on the last week of the month: Cut your weights in half and reduce sets by 1 – 2 sets from each movement. Go for very high reps with your lighter weight on week 4.


42 For abs, finish every workout with a 3 movement circuit of 15 reps per exercise: leg raises, ab wheel, planks are tops here. Workout 1: Lower Body 1A) DL 4 x 4 reps 1B) KB Swings 4 x 6 reps 2) SB On Back reverse lunge 3 x 6 / 6 each 3) Ab circuit 3 x in a row x 15-20 reps each 4) Run 1 Mile AFAP Workout 2: Upper Body 1A) DB Bench (Neutral Grip) 3 x 6 - 12 reps 1B) 1 arm DB row 3 x 8 / 8 each 2A) BB military press 3 x 5 2B) mixed grip pull ups 3 x 5 3A) Ring Dips 2 x SM Reps 3B) Ring Recline Rows 2 x Max Reps 3C) Ring Scarecrows 2 x 10 Reps 4) wrist roller 3 x max reps 5) ab circuit 4 exercises in a row x 10-15 reps each Workout 3: Bodyweight Only Max Rounds in 25 Minutes 1) 2) 3) 4) 5) 6)

Run x 400 Meter (1/4 Mile) Ring Push Ups x 10 Box Jumps (High) x 5 Ab Wheel Roll Outs x 5 Sledge Hammer Strikes x 10 / 10 (switch top hand at 10 reps) Handstand Holds OR Handstand Push Ups x SubMax


43 The last week in which you use 50 % lighter weights and reduce volume slightly, BUT, focus on maximum speed with these lighter weights. You can also reduce volume for bodyweight day by cutting the total time down to 15 minutes for this workout. This gives the body some rest and keeps you motivated to come back the next time knowing you had shorter workouts. The light weight / high rep days are much tougher than many think so be mentally ready for this intense day and stay focused. The high reps with strength training is something Hack missed out on and may very well have been a good variation for him, especially with all his Olympic lifting and wrestling, this would have been beneficial to his body’s recuperative needs and you’ll reap the rewards yourself.

Week 50 – 53 You are going to take week 50 entirely OFF from training, if you prefer, make it no physical work aside from relaxing walks. Some might prefer what is called “active rest”, and this is where you choose a few simple hobbies that do not over exert you and allow you to get away from the typical strength work that can aggravate the body through time. Weeks 51 - 53, Perform Three workouts per week on nonconsecutive days for your schedule. Each workout will be full body. This will total 9 workouts for the month since your first week is for resting and completely off. Workout 1: Playground Assault 1A) picnic table military press 3 x 15 reps (If Easy Use 1 Arm) 1B) mixed grip pull ups 3 x 10 reps 2A) Pistol Squats 3 x 5 / 5 each 2B) feet elevated push ups 3 x 10 reps 2C) Jumps On Picnic Table 3 x 5


44 3A) walking lunges 3 x 10 / 10 ea. leg 3B) bear crawl 2 x 20 steps 3C) Staggered Grip Push Ups 2 x 10 (switch grip at rep 5) 4A) Broad Jumps 5 x 3 4B) Sprints 5 x 100 ft. Workout 2 1A) Bench Press (Shoulder Width Grip) x 10, 8, 6, 4, 2 1B) Chest ed KB Rows (Bench On Incline) x 10, 8, 6, 4, 2 2) Double KB Clean & Press Ladders (Choose Moderate Weight): 1, 2, 3, 4, 5, 4, 3, 2, 1 rep (Rest 30 seconds between each round of reps) 3A) Underhand BB Row 3 x 6 3B) Underhand BB Shrugs 3 x 6 3C) Underhand Band Pull Aparts 3 x 12 4A) Alternate DB Curls 3 x 8 4B) DB Lying XTs 3 x 10-15 5A) Grip Work 4 x 5B) Any Ab Exercises 4 x 15 each Workout 3 1A) Back Squats 3 x 5 1B) Jumps Over Benches / Obstacles 3 x 3 jumps 2A) KB Rack Walking Lunges 3 x 8 / 8 2B) Double KB Cleans 3 x 8 3A) Sled Drags Forwards Only 4 x 150 ft 3B) KB farmer walks 4 x 150 ft


45

Week 54 – 55 Day 1 1) 2) 3) 4) 5) 6) 7)

Sprints 10 x 100 ft Zercher Squats 2 x 3 - 5 reps Floor Press 2 x 5 Weighted Pull Ups 3 x 3 – 6 reps Push Ups x 100 AFAP Band Push Downs x 100 AFAP Sprints 10 x 100 ft

Day 2 1) Sprints 10 x 50 ft forwards / 50 ft backwards 2) BB military press 2 x 5 3) 1 arm DB row 2 x 15 / 15 4) Weighted Push Ups w/ Chains 2 x 10 - 15 5) Hand Over Hand Pulls With Rope on Sled 2 x 50 ft. 6) Sprints 10 x 50 ft forwards / 50 ft backwards Day 3 1) 1 arm DB snatch 3 x 5 / 5 ea. 2) DL x 8, 5, 3, 1 3A) Weighted Dips x 10, 8, 6, 4, 2 3B) Rope KB Curls (Slide Rope Through KB) x 10, 8, 6, 4, 2 4A) Underhand Band Pull Aparts 3 x 33 4B) Band Curls 3 x 33 4C) Band PushDowns 3 x 33 5) Run 1 Mile


46 If you’ve made it this far, and committed to these workouts, then without a doubt, you’re a Bad Mother F**ker. Seriously.... I KNOW a lot of people who bail out and quit on EVERYTHING. Even some of the biggest superstars I have come across, are a mess on the inside. They can’t remain consistent with anything, they complain a ton, talk shit about other people and make excuses about EVERYTHING. To be someone who Lives The Code makes you a RARE Breed. Keep kicking ass and taking names. I seriously see NO other way to live life. From here, I hope to see you inside The Underground Inner Circle. Make sure you see my recommended resources listed below. From equipment to training courses, check them out. NEVER stop learning, NEVER stop taking action. Till the next time! Live The Code


47

Underground Strength Catalog Recommended Resources

Underground Inner Circle - 50% Off VIP Special - Gain access to everything that goes down at my Underground Strength Gym with private videos for training, business, lifestyle, success & more. Regular audio interviews with top strength coaches, special reports, e books and -only discounts offered that are not available elsewhere.

Click HERE for Your Special Offer Copyright http://ZachEven-Esh.com

48

The Convict Conditioning Workout

This is by far the best book on pure bodyweight training that I have ever read. These Bodyweight training methods were derived from an inmate who served in some of the deadliest prisons in the world. There is no equipment needed for this program and it is truly universal, giving you super easy starting points leading up to mastery of bodyweight exercises. This course can be used for athletes or anyone looking to develop greater strength & health. This is one of the best training resources I have ever read, bar none, a MUST have for All Undergrounders.

Click HERE for Details on The Convict Conditioning Workout System


49

Bodyweight Bodybuilding

How to pack on size, strength & muscle while devleoping athleticism, power and a lean body using only your bodyweight. If you’re ever at a point where you need a break from heavy lifting or simply want to develop the body & performance of an athlete, THIS is the training program for you. One of our Most Popular training programs.

Click HERE for Details Copyright http://ZachEven-Esh.com

50

The Underground Strength Coach Certification

This is THE full blown, inside access to my training system, the behind the scenes of my gym & online business, the mindset & strategies that create success, poweful results and ALL the things you NEVER see either on my web site or on the web. Nothing is held back and your life is to be changed during this event.

Check Out The Countless Success Stories HERE. Coaches receive a lifetime access to a private Mastermind forum with 24-7 access to me, daily connection to other Underground Strength Coaches as well as a year of Underground Inner Circle hip.

More Details HERE. Copyright http://ZachEven-Esh.com

51

The Gladiator Project Old School Mass Building

All you need is free weights and your own body. This course is based on the old school methods of strength & bodybuilding, using workouts that Undergrounders around the world have used in their home gym, their garage or local commercial gym. Also included is a strength & mass building diet & nutrition guidelines.

More Details HERE


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