Bodyweight Home Workout Journal (Fillable)

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HabitNest.com
Your pocket personal trainer
for at-home workouts.
Created with love by:

Amir Atighehchi, Ariel Banayan, & Mikey Ahdoot
Copyright ©2020 Every Damn Day, LLC
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Published by Every Damn Day, LLC.
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PUBLISHER’S DISCLAIMER
While the publisher and author have used their best efforts in preparing this
book, they make no representations or warranties with respect to the accuracy or
completeness of the contents of this book. The advice and strategies contained
herein may not be suitable for your situation. You should consult with a
professional where appropriate. Neither the publisher nor the author shall be
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SPECIAL THANKS
We’d like to extend a wholehearted, sincere thank you to Skyler Wolpert,

Danielle Work, and Lindsay McDermott for all their help in bringing this project
to life.
We love ya!
ISBN: 9781950045150
FIRST EDITION
Exercises Disclaimer:
The exercises provided by Habit Nest™ (and habitnest.com) are meant to serve as a
general guide and are not to be interpreted as a recommendation for a specific
treatment plan, product, or course of action. The exercises provided are not without
their risks, and this or any other exercise program may result in injury. They include,
but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse
effect of over-exertion such as muscle strain, abnormal blood pressure, fainting,
disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of
injury, before beginning this or any exercise program, please consult a healthcare
provider for appropriate exercise prescription and safety precautions. While this is an
exercise guide, it is not intended to be a direct fit for each person. It is imperative that
each person tweaks the program to work for them in a way that suits their personal
needs best, especially from a safety standpoint. Do not perform any exercises that
cause you pain in any way. Consult with a certified personal trainer to help guide you
through each exercise in person to assure they are all being done properly and in ways
that will minimize injury.
The exercise instruction and advice presented are in no way intended as a substitute for
medical consultation. Habit Nest™ disclaims any liability from and in connection with
this program. As with any exercise program, if at any point during your workout you
begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and
consult a physician.
Information Disclaimer:
The information provided by Habit Nest™ (and habitnest.com) is for educational and
entertainment purposes only, and is not to be interpreted as a recommendation for a
specific treatment plan, product, or course of action. Habit Nest™ does not provide
specific medical advice, and is not engaged in providing medical services. Habit Nest™
does not replace consultation with a qualified health or medical professional who sees
you in person, for the health and medical needs of yourself or a loved one. In addition,
while Habit Nest™ frequently updates its contents, medical, health and fitness
information changes rapidly, and therefore, some information may be out of date.
Please see a physician or health professional immediately if you suspect you may be ill
or injured. Before implementing any nutritional information provided, consult with a
nutritionist as well to make sure you can fit your personal health and nutrition needs.
The Habit Nest Mission
We are a team of people obsessed with taking ACTION and learning new things as
quickly as possible.
We love finding the fastest, most effective ways to build a new skill, then systemizing
that process for others.
With building new habits, we empathize with others every step of the way because we
go through the same process ourselves. We live and breathe everything in our company.
We use our hard-earned intuition to outline beautifully designed, intuitive

products to help people live happier, more fulfilled lives.
Everything we create comes with a mix of bite-sized information, strategy, and

accountability. This hands you a simple yet drastically effective roadmap to build any
skill or habit with.
We take this a step further by diving into published scientific studies, the opinions of
subject-matter experts, and the feedback we get from customers to further enhance all
the products we create.
Ultimately, Habit Nest is a practical, action-oriented startup aimed at helping others

take back decisional authority over every action they take. We’re here to
help people live wholesome, rewarding lives at the brink of their potential!
– Amir Atighehchi, Ari Banayan, & Mikey Ahdoot

Cofounders of Habit Nest
Table of Contents
1 The Key Factors of Body-Sculpting Success

- How the Journal Works
- Tracking Your Progress
- Resting Periods Between Sets
- How Often Should I Exercise?
- Targeting Each Part of Every Muscle
- Mind-Muscle Connection
- Become a Strategic Stretcher
- The Extreme Importance of Form
- What’s the Deal with Cardio?
- The Importance of Workout Intensity
- Adequate Recovery
16 Optimizing Every Aspect of Your Nutrition

- A Short Note on the Importance of Your Eating - You Can’t Lie to Your Body
- What About Supplements?
- Caloric Deficit & Macronutrient Ratios
- Taking Action on Your Nutrition Goals
- Effectively Tracking Your Progress
- Adjusting Based on Your Progress
- Weekly Progress Tracker
31 Getting Started
- Sample Workout: Biceps & Triceps
- The Three Factors of Behavior Change
- Common Body-Sculpting Myths
- Falling in LOVE with the Process
- Before Starting: Important Things to Keep in Mind for Each Muscle
- General Safety Tips
- Holding Yourself Accountable
- Commit
45 The Workouts*
- Workouts 1-10 + Check-In
*Note: You’ll also find content dispersed throughout the workouts to help improve your
experience — things like Pro-Tips, Bonus Challenges, Common Form Issues, and more.
197 Fin
- So… What Now?
- Continuing the Habit
- Meet the Habit Nest Cofounders
- Shop Habit Nest Products
- Share the Love
- Content Index
217 Workout Index

- Ab Workouts
- Back Workouts
- BicepWorkouts
- Chest Workouts
- Circuit Workouts
- Leg Workouts
- Shoulder Workouts
- Tricep Workouts
Our Mission in Creating This Journal
Sometimes, it isn’t easy to motivate yourself to exercise.
Sometimes when you decide to work out, you don’t feel like pushing yourself.
Sometimes, you need a Gym Buddy at home.
Our goal in creating this journal was to make it as easy as possible for you to get
moving, have an amazing workout, watch incredibly fast progress happen right before
your eyes, and ultimately feel supremely confident in your body.
We created this all in one personal trainer & tracker so that you don’t have do ANY
thinking when it comes to your workouts.
Having the journal removes any possible excuse for having an awesome workout,
because the journal itself provides you with a way to be competitive with yourself so
you can continue to see progress, without plateauing.
There is no guess-work. Your ONLY mission is to actually get your workout clothes on
and open the book. If you can make the commitment to get into exercise mode, open
the book, and start the first exercise, you’ll find yourself pushing harder than ever
before without even realizing how it happened.
We created this journal to help you actually achieve your ultimate fitness goals.
The Key Factors of Training Success
1
How the Journal Works
Every day, you’re going to be given a COMPLETE workout routine designating:
- Which muscles will be worked,

- Exactly which workouts to do (each will come with complete explanations, guiding
images, and alternative exercises),
- How many sets (how many times you’ll begin and end a complete round of an
exercise) you’ll do of each workout, and
- The rep range (the number of contractions) you’re aiming for on each set.
You have two tasks to complete every day you choose to workout:
1. Before you start): Look at what the day’s workout consists of - which exercises you’ll
be doing - and read the explanations and images in the workout index in the back
of the journal.
To make it even easier, we included exercise guide links in the top left corner of
each workout. These include the workout descriptions for that day.
Until you’re familiar with each exercise, it’ll be annoying to keep looking back during your
workout. It would be wise to get familiar with the exercises the night before or for a couple
minutes before you begin.
2. During your workout: For each exercise, fill in the number of reps you complete.
This is the most adequate way to track your progress.
We designate tracking lines for all of this, you just have to write down the numbers.
We’ll be aiming to complete 3 sets per exercise. There are a series of ways to challenge
yourself as you progress through the journal as well.
You can up the sets completed from 3 to 4 per exercise (we included tracking for this
on each workout page).
Push & Pull Muscle Groups
The combination of muscles that will be worked on any given day will vary.
In general, we’ll combine one 'push' muscle with one 'pull' muscle rather than the
traditional method of using multiple 'pull' or 'push' muscles.
2
The 'push' muscles are those which require a pushing action from the body to complete
a movement. The most simple example is a push up. The 'pull' muscles are those that
require a pulling motion - the back and biceps are examples of pull muscles.
The reason we’ll regularly combine one 'push' and one 'pull' muscle in each day’s
workout is that we’ll be getting more of the body involved on a regular basis.
3
Tracking Your Progress
Bodyweight training is about using our own bodies to contract our muscles under
tension to stimulate growth, strength, power, and endurance.
The factors that determine the quality of our body’s reaction to the training we put it
through are:
1. Frequency: How often we train

2. Intensity: How hard we train
3. Time: How long we train
4. Type of exercise: What we do when we train
All of this boils down to one very simple principle:
Our bodies change when we regularly push their current limits.
The moment your level of intensity becomes 'normal' is the moment you stop changing.
If you’re currently working out one day per week, then increasing to 2 or 3 times a
week will have a significant impact on your progress.
If you already work out 4-5 times a week, you have to find alternate ways to increase
intensity and push the limit to continue changing at the rate you want.
Between the four factors above, you always have something available to use that can
increase the intensity with which you face your body’s progress.
If you can continuously reach the point where you’re really pushing the boundary of
what your body is capable of, you’ll always be making strides towards your goals.
This journal will help you consistently find that boundary - it’s up to you to push past
it.
4
Resting Periods Between Sets
It is important to pay attention to how much rest you take in between sets.
You need to give your muscles enough time to be ready for the next set while making
sure you’re not wasting time and are working with maximum intensity.
You’ll need to find the proper balance for yourself. Your resting periods will decrease
the more experienced you become.
In general, 30 seconds - 90 seconds in between sets is a good bench mark.

Anything under may be too short, and anything over is probably too long.
What’s important is that you learn to recognize when you’re wasting time out of
laziness and to limit that as much as possible!
How Often Should I Exercise?

This is a common question that is situational based on what’s realistic for each person.
The journal is undated and structured to be used by what works for you, your goals,
and your schedule.
As a frame of reference:
• Light: Exercise 2 days a week.
• Medium: Exercise 4 days a week.
• Hard: Exercise 5-6 days a week.
If you’re driven enough to achieve the best results, you should set a long-term goal of
building up to 5-6 workouts a week.
5
Targeting Each Part of Every Muscle
The muscles we focus on in bodyweight training are the Chest, Back, Shoulders,
Biceps, Triceps, Trapezius, Quadriceps, Hamstrings, Glutes, Calves, and Abdominal
Muscles.
Chest
The chest (pectoral muscle) is one of the bigger muscles on the upper part of our body.
As such, no one workout will adequately target the entire chest area.
Chest workouts will either mainly target the upper chest, middle part of the chest, or
the lower chest. Focusing on all three major areas will allow the muscle to develop fully
for maximum growth, thickness, and strength.
Back
The back covers an enormous part of our upper body and, like the chest, will require
many different types of exercises to ensure that each part is being targeted adequately.
Back workouts are generally split into those that target the latissimus dorsi ('lats' or
'wings'; the muscles behind your abdomen) and exercises that target the muscles closer
to the top of our backs (the entire area in between our shoulder blades).
6
Shoulders
Shoulder development is crucially important in body-sculpting, partially because

shoulder development improves the way the biceps, triceps, chest, and back look.
More importantly, the shoulders are at work when performing most upper-body
exercises and thus need to be strong enough to perform those exercises without risking
injury.
Shoulder workouts generally work the entire muscle. However, the muscle is split into
three distinct parts - front, medial, and lateral, which all require unique workouts to
develop the muscle in its totality.
Biceps
As one of the smaller muscles on our bodies, the biceps tire out more quickly than
bigger muscles like the chest or back, and, due to muscle size, simply cannot grow as
strong.
Bicep workouts will focus on making sure we hit the long-head and short-head of the
muscle (inner and outer parts).
7
Triceps
Tricep development is really important to arm strength and size because the tricep
makes up more than 50% (around 2/3rds) of your arm. Triceps have 3 'heads' (hence
the name) - lateral, medial and long. Most workouts hit all 3, but each requires unique
attention, which we’ll definitely give them!
Abs, Obliques & Core
Your abdominal muscles consist of the rectus abdominis (six-pack), external obliques,
and internal obliques. Abs are smaller muscles and require less training, but as smaller
muscles, the recovery periods are also shorter - meaning you can train them more
often.
The most important aspect in having visible abs is your body fat percentage, which is
largely a result of the quality of your diet.
So we WILL train abs, but whether they show or not will be very dependent on how
clean you eat.
8
Legs
Our leg muscles are split into three general parts - quadriceps, hamstrings (and glutes),
and calves.
We’ll do bigger compound workouts that work the entire leg, but also do exercises to
focus on each part of the leg individually.
Leg training is critically important because it boosts testosterone, allowing further

growth of the rest of the body. Don’t think when you’re doing legs you’re missing out
on doing something that shows more.
Our lower bodies are a big part of how we look. They give the body the foundation it
needs for healthy and active living and in fact allow the muscles on the upper body to
grow.
9
Mind-Muscle Connection
“What puts you over the top? It is the mind that actually creates the body, it is the mind
that really makes you work out.. it is the mind that visualizes what the body ought to look
like as the finished product.”
- Arnold Schwarzenegger
The idea behind the mind-muscle connection is simple:
The more your mind is focused on the muscle being worked as it contracts, the greater
your muscle development will be.
Acetylcholine is a neurotransmitter that stimulates your muscles to move.
The more you bring an active attention to the muscle being worked, the contraction in
each and every rep, the more acetylcholine that’s produced.
The more acetylcholine that’s produced, the better the contraction, and the better the
gains.
Therefore… focused attention is very, very important.
You can’t study when your mind is wandering, right? You can’t be productive when
your thoughts aren’t with what you’re doing.
Working our your body is no different - active attention on what you’re doing is
essential.
Bring the importance of the mind-muscle connection to your attention at the very
beginning of every workout and try to remember it throughout each set.
10
Become a Strategic Stretcher
Stretching is commonly done improperly (e.g. stretching muscles that are already
overstretched) or is ignored altogether.
Instead of stretching random muscles, we recommend becoming a strategic stretcher.

This means figuring out which of your muscles are tightest and have mobility issues,
then stretching those specifically.
For example, if you have anterior pelvic tilt (a common issue, look it up if you’re
unfamiliar!), you would want to stretch the following muscles:
- Hip flexors
- Thoracic spine
- Lower back
And avoid stretching:
- Hamstrings
You’ll also want to strengthen specific muscles that are weak and underused, leading to
poor posture / mobility. In the example above, you’d want to strengthen your upper
back (specifically the erector spinaei), your abs, and your glutes.
A fantastic resource for mobility exercises (and fitness in general) is the Athlean-X
channel on YouTube. Jeff Cavaliere, the founder, has created many in-depth and
science-based videos on improving mobility for specific body parts.
11
The Extreme Importance of Form
Before beginning any exercise, you have to be absolutely sure that you adequately
understand how to complete the exercise without getting injured.
We provide explanations of each exercise in the back of this journal, but if you’re ever
unclear, it only takes 30 seconds to look any exercise up online!
Our bodies are masters of compensation.
Where the body can cheat, it will.
There must be a conscious vigilance to retain proper form.
And let’s be very clear: Form is vitally important.
Without proper form:
1. There is always a risk of injury.

2. You're most likely missing the target muscle because you’re compensating with
body parts that don’t need to be used.
There is zero reason not to use proper form on any given exercise.
We will explain what proper form is in every exercise we provide in the journal, but if
you’re ever unclear, PLEASE search online for a video that delves further into how to
perform the workout properly until you’re confident you can complete it without
getting hurt.
Check your ego at the door, and make sure you can complete every rep of each exercise
while retaining the proper form.
Not completing a rep because you’re exhausted and can’t do it without breaking form is
one thing - a beautiful thing.
Hurting yourself to complete a rep with muscles that aren’t supposed to be involved is
another thing - an ugly thing.
Do the beautiful thing.
Bonus tip: a commonly ignored yet incredibly useful strategy is to record yourself
doing a specific exercise so you can actually SEE your form vs. tracking it mentally.
12
What’s the Deal with Cardio?
Look, cardiovascular and aerobic exercise are always important - both for overall
health as well as weight loss/muscle development.
Traditional aerobic exercise (static exercise like running on a treadmill, biking, or

using the elliptical machine) is obviously great for health purposes, but it is not the
optimal cardiovascular work for burning fat.
HIIT Cardio
To really derive the benefit of keeping healthy on the inside while burning the most fat,
we recommend HIIT cardio 2-3 times a week.
It’s all about short bursts of intensity rather than longer, static routines.
One day per week of this journal is dedicated to doing a cardio routine which is likely
different from your ordinary idea of what cardio should be.
We’ll give you a specific routine of bodyweight exercises that you’ll perform (in order)
with very short rest periods (or none at all).
It helps keep you engaged, works on muscle toning while getting your heart rate up,
and makes cardio just a little bit easier to do with a smile on your face.
If you’re vehemently opposed to doing cardio, an approach you can take is an

experimental one - try doing minimal cardio for 2-3 weeks (just the days in the
journal, nothing extra) and see what happens to your body fat % over time. If your
nutrition + body-sculpting intensity is spot-on, and you’re not burning as much fat as
you’d like, you can introduce additional cardio days then.
Alternatively, if you want to guarantee your results and get maximum effectiveness off
the bat and not risk wasting any time, start with the above suggestion of 2-3 cardio
days a week for 20 minutes a session. Add an additional day per week if you’re not
seeing great fat loss results.
Cardio is a key factor to deploy when your fat loss is stalling - use it strategically,
wisely, and without complaints.
13
The Importance of Workout Intensity
The truth is you need to have a very high level of intensity when body-sculpting to see
real progress.
Remember, intensity is what makes or breaks a workout, every day.
However, this is a VERY easy point to misread and not understand properly. The level
of intensity you should push yourself to build in your workouts looks like:
- Establishing the mentality of giving your ALL to the workout, not wasting a second or
moment and moving with a fiery, powerful sense of direction.
- Having complete mental focus to perform your absolute best each day.
- Minimizing distractions like using your phone during rest periods.
- Tracking your rest periods and not letting them linger on past 45-120 seconds. This
may mean starting a set when you feel too tired to do it at your best, but doing it
anyways.
- Having pure mental focus on maintaining proper form and pushing your body to its
limit with each set (without risking injury to yourself).
- Pushing yourself to set NEW limits by challenging yourself to do an extra rep when you
feel completely dead after a set (again, while prioritizing staying safe and avoiding
injury).
- Removing the fear of not hitting your desired rep range and feeling like a failure;
knowing that your true goal is to give each set everything you’ve got and reach muscle
failure.
- Not showing your body mercy if it feels tired / craves long rest periods. Force yourself to
push through and you will feel more energized.
If you feel it’s naturally difficult to achieve all this, know that reaching the proper
intensity in your workouts is absolutely a trainable habit within yourself. Make it a
long-term goal to challenge yourself to reach it.
To help hold you accountable to increasing your intensity, we added a 'Workout

Intensity' tracker at the end of each workout where you can record how intense your
effort was each day as a numerical rating out of 10.
14
Adequate Recovery
Soreness is GOOD!
You WILL feel sore.
You WANT to feel sore - that’s one way you know you’re doing work.
As you progress through this journal, you will notice your stamina and workout
capacity increasing.
But that being said, recovery is a necessity. Pushing yourself to the limit is also
necessary.
How do I find the balance?
Recovery involves more than just letting your muscles rest - it involves letting your
joints, connective tissues, and bones rest as well. There is lots more involved in any
bodyweight training exercise than just the muscle itself.
Think of it as the same reason we need to sleep every single day. Letting the body rest is
enormously important.
The beautiful thing is that your body will tell you when it needs to rest!
Physical exhaustion as opposed to mental fatigue becomes very obvious when the body
has surpassed a certain point that you’ll recognize.
Of course, that means you have to really feel the exhaustion rather than use recovery as
an excuse to not push yourself or even get started with your workout.
A big part of what you gain by bodyweight training regularly is becoming sincere with
yourself about when you’re making excuses vs. when you really need a rest.
Regardless of how many days a week you decide to work out (we recommend 4-6 to
really push yourself), getting adequate sleep is crucial to allow for proper muscle gain.
If you notice your muscle growth is lower than usual, take a look at your sleep and see
if you are getting enough each night based on what your body requires. Oftentimes, 8+
hours a night is optimal for enough recovery and muscle growth.
15
Optimizing Every Aspect of Your Nutrition
16
A Short Note on the Importance of Eating
You Can’t Lie to Your Body
Our bodies are machines. Machines have a few main characteristics:
1. They respond in a unique way to external stimuli.
2. They need fuel to function properly and efficiently.
3. Maintenance is required to prevent degeneration.
4. They have many component parts, each with a definite function or 'job.'
5. All the parts of a machine taken as a whole make up a unit that has one
particular function in which every part plays a role.
6. They are predictable. They can be manipulated to achieve desired results.
Think about your car. You buy a car because you have a need for a method of
transportation – a way to get around. The car serves this overall purpose of taking you
from place to place.
But a car isn’t merely a mobility device. It has many parts which each play a role in
creating the possibility of being your modern day horse. In the ignition system alone
there are spark plugs, ignition wire, coil and distributor that control the timing and
flow of electricity to the engine’s cylinders…
Every week or so, you need to get gas for the car, right? Every few months or year, your
car needs to be serviced.
If you want your car to be louder or faster, what do you do? You get someone to alter
the exhaust system, or you change parts to increase all around power and torque.
You have a result you want to achieve… Simply alter the machine to fit your vision.
But you can’t lie to your car. You can’t tell it that you’re giving it oil and give it orange
juice instead.
The beauty of the human body is that it is a wonderfully intricate machine that
responds mechanically to the appearance of new external stimuli, and it can be
manipulated to achieve desired results the same exact way you can change the way a
computer or car operates.
You can force your body to burn excess fat it holds by monitoring your macronutrient
intake and obtaining the proper balance of nutrients.
But you can’t tell your body to respond differently than what you put in it. Remember
every day, every meal, every moment: You cannot lie to your body.
17
What About Supplements?
The most important thing to realize about supplements is that they’re supposed to
supplement.
They are not necessary, and come secondary (nowhere near) the importance of
training regularly with intensity and eating clean.
Supplements on their own will not change your body/do the work for you.
They can, however, help you meet your macronutrient goals, assist in muscle recovery,
and help facilitate overall health, which leads to better workouts.
There is a lot of information on different types of supplements to assist in achieving

your body-sculpting goals.
The two we'd like to recommend are some form of protein powder and a multi-
vitamin.
If you’re trying to gain muscle mass, eating enough protein is really important, and
because it can be difficult to eat as much as needed, protein powder lessens the load.
Multi-vitamins simply help ensure that you’re getting the basic nutrients you need even
if you’re not eating them!
18
Caloric Deficit & Macronutrient Ratios
The following is assuming that your body composition goals are to:
1. Have minimal excess body fat, and

2. Maintain or increase your body’s muscle
Depending on the body you want, a proper balance needs to be struck between
minimizing body fat and maintaining or increasing muscle. The food we eat is the
single most important factor in both decreasing body fat and improving muscle
definition.
Fat Loss vs. Weight Loss
Most people don’t even scratch the surface when it comes to understanding what it
means to 'lose weight.' Weight loss can come in a few different ways.
The loss of weight that shows up on a scale can either be the result of fat loss, muscle
loss, or water loss.
We all have this goal of getting to an ideal weight we think will make us happy with our
physique. But the number on the scale should be the least of your worries. The goal is
always to be as fit as possible, be as healthy as possible, and most importantly, to be
genuinely happy with your body just as it is.
The goal is to selectively manipulate the body to burn as much fat as possible, while
retaining all the muscle we have on our bodies.
An example of the distinction between fat loss and weight loss is the very well-known
'no-carb' diet - complete elimination of all carbs from one’s diet.
If you’ve heard people saying they’re on a 'low-carb' or 'no-carb' diet that is working
extremely well for them and quickly, here’s why:
Every stored carbohydrate in your body holds 2.7 grams of water. Eliminating or seriously
depriving your body of carbohydrates means you’re losing a lot of water weight, which is
good if you’re looking to just drop the number on the scale quickly, but doesn’t make sense
if you want to achieve long-term weight loss and prevent future weight-gain.
There will always be people who make it work with any diet, but drastically lowering
carbs for years on end isn’t realistic for most people.
19
Achieving a Caloric Deficit
Note: Before following any nutrition advice in this journal, we recommend reaching out
to your doctor and/or nutritionist to get their thoughts. This is because different people
have different needs and it’s always a good idea to check yours.
It’s simple.
Your body needs a certain amount of energy to function.
A calorie is a unit of energy – it is the energy value of food.
When your body uses more calories than it takes in, it is forced to turn to other places
to supply and fulfill the energy requirements it isn’t getting from the food you’re eating.
But the body has a few options for where it can go to take the energy that it needs. It
can either go to fat stores, muscle protein, or a combination of both.
Our goal in achieving fat loss is to cause the body to undergo this process of finding
alternate energy supplies, while doing all that we can to force the use of fat as the
primary energy source rather than muscle.
When there is a caloric deficit and the body is forced to turn to alternate sources of
energy, it is imperative to ensure that muscle catabolism doesn’t occur.
Muscle catabolism is the breakdown of muscle tissue to supply energy for the body
that isn’t coming from the food we’re eating. This is one of the main reasons people
aren’t necessarily happy with their bodies when they completely cut their carbohydrate
intake.
To put everything into perspective, the moment you have a caloric surplus (you eat
more calories than you burn), extra calories are stored as fat for future energy use in
the event that it becomes necessary.
20
Macronutrient Ratios
To lose weight, you need to eat less calories than you burn. But the name of the game
when it comes to achieving FAT loss and preventing fat gain, is understanding how
the macronutrients you eat affect the body.
Regardless of the extent of your caloric deficit, if your body isn’t getting what it needs
to function the way it was designed to operate, you will not be satisfied with the way
you look. Instead, you will re-gain all the weight you lose the moment you start to eat
like a human being.
The term macronutrient refers to the main types of food – carbohydrates, lipids (fats),
and proteins.
The macronutrient ratio concerns the percentage of your caloric intake each of these
three types of foods comprises.
To attain the right balance that will force your body to use fat for energy while
retaining muscle, the macronutrient intake has to be carefully plotted and it must be
tailored to your specific body type, the speed of your metabolism, and your ordinary
activity levels.
Summary:
1. Your body needs energy to function, and is in a constant state of energy

expenditure.
2. A calorie is a unit of stored energy; a measure of the value of food.
3. You can force your body to burn fat by achieving a caloric deficit.
4. A caloric deficit results where you burn more calories than you consume.
5. A caloric deficit may result in your body using muscle tissue for energy, which
we can prevent with a proper balance of macronutrients.
21
Taking Action on Your Nutrition Goals
At this point, most people will take a mental note on these dietary / food points to
apply going forward. But in order to guarantee our results, we must guarantee we’ll
take action on this every day.
As powerful as mindsets are, they are also very malleable and easily influenced by
outside stimuli (like having a very common 'off day'). Meanwhile, systems (which
provide accountability and tracking) are black and white - yes or no - 1 or 0.
We highly recommend putting together a structure you think can work in helping you
stay consistent with your eating goals. Nothing is more demoralizing than aiming to
feel better about yourself, working out hard for it, and seeing poor results (that you
later justify).
After getting some clarity on which eating plan you want to follow (e.g. counting
calories/macros or choosing a specific diet), there are a few ways to put it into effect.
As a free option
You can use a dietary tracking app, google sheet, or notepad to track calories/macros/
meals. Alternatively, you can use an extra whiteboard or calendar to track whether or
not you hit your goals every day. If you think you can genuinely stay consistent with
this for months / the long term, this is a great option.
As a paid option
We wrote The Nutrition Sidekick Journal for this exact reason - to provide a clear,
unbreakable system to track your results and help you learn how to improve (without
judgement!) at the same time.
If a pure tracking sheet is a bit too dull, redundant, and isn’t stimulating enough for
you, this may be the right choice.
Some things covered inside the Nutrition Sidekick Journal:
1. How to manipulate your body to burn fat while maintaining muscle

2. Tracking for your calories, water intake, and planned meals vs. actual eaten meals
3. New golden nuggets of information, pro-tips, daily challenges, and more each day
You can check it out at habitnest.com/nutrition and use discount code TeamLean15
for 15% off if you decide to order one.
22
Effectively Tracking Your Progress
Tracking your progress is extremely important. That being said, the accuracy of your
tracking is even more important. With flawed data that isn't actionable, your tracking
is just an arbitrary, confusing, and often misleading number.
This section assumes you have two body-composition goals, which tend to be the most
popular amongst people (and can be the healthiest):
1. You want to increase your muscle mass

2. You want to reach & maintain your body fat percentage at 8-15% (males) or
13-20% (females)
The problem with the scale
With bodyweight training and fat loss, the scale’s results (without deeper insight on it)
can be your biggest enemy. This is because our shifts in bodyweight are affected by SO
many factors, it’s impossible to identify what has changed week by week with only a
weight amount.
This is where body fat tracking comes in, right alongside body weight tracking. By
combining the tracking of BOTH your body fat AND the scale, you’re able to see
exactly HOW your weight changed from week to week - whether you gained muscle,
gained body fat, lost muscle, or lost body fat.
Accurately measuring your body fat percentage
There are many ways to do this, but the most cost-effective and practical way is to use a
self-testing skinfold caliper. The one we recommend is the Accu-Measure as it costs
roughly $10 on Amazon and has an existing scientific study backing up its effectiveness
(it’s within 1.1% accuracy of using an underwater body fat measurement, which is one
of the highest levels of accuracy we have for measuring body fat).
Disclaimer: We have no affiliation with the Accu-Measure and aren't getting paid in any
way for this recommendation. It’s simply a great tool.
With the upsides being ease of use and cost, the biggest downsides of this method are
the potential inaccuracy if you don’t know how to measure yourself properly each
week. Although it’s very possible to be incredibly accurate with this method… it takes
a good deal of practice. Thankfully, the product comes with step-by-step guide that lays
out how to use it as accurately as possible.
23
As long as you are measuring yourself in the same location weekly, even if your
placement isn’t perfect, you’ll be able to have comparable results you trust week after
week. Make your main goal in measuring be consistency in measuring.
How do I get the right data?
We recommend measuring yourself weekly for both body weight (with a scale) and
body fat (with the Accu-Measure).
We want to eliminate as many factors that can cause data inconsistencies as possible.
When taking your measurements, do it:
- At the same time of day (ideally mornings)

- With the same food/water intake that day (ideally none, do it right as you wake up)
- With the same amount of clothes on, and
- Without holding any objects that could throw your readings off (e.g. your phone)
You can write this data down as you progress through the journal (in the next section)
or record it on a note on your phone. If you choose the latter, make sure you don’t hold
your phone as you’re measuring yourself.
Common misunderstandings with the Accu-Measure
After using the Accu-Measure ourselves, a few things were a bit unclear from the
instruction sheet they provided. We spoke with a rep on the phone who helped clarify
these points for us:
1. Where is the iliac crest?

To find your iliac crest, it should be near your waist line (like where you wear a belt)
and you feel a big bone protruding out, towards the side of your body.
2. How can you measure consistently and accurately?

If you place the caliper directly on your skin, the ends will measure 2.5 inches exactly.
You can use this to consistently grab the same distance each measurement.
Once you have grabbed your skin fold with your thumb and index finger, position the
caliper halfway between the back of your skinfold (point closest to your body) and the
front of the skinfold (point furthest from your body), 1cm away from your fingers.
24
Getting even more clarity, reducing measuring inaccuracy
The most important thing with using the Accu-Measure is measuring yourself the
same way week-to-week. Even if you’re measuring yourself improperly, or the Accu-
Measure itself is inaccurate, your week-to-week changes should remain consistent as
the method of measuring is consistent.
If you want to take this to the next level, or see how close to accurate your Accu-
Measure is, you can get a detailed body scan (e.g. a water displacement scan) and see
how it compares to the Accu-Measure. If a discrepancy exists, you'll at least know by
how much and be able to mentally keep that in mind.
Write down the following each week:
1. Measure your total body weight using a scale
2. Measure your body fat % using an Accu-Measure
3. Take your total body weight (#1) in pounds and multiply it by your body fat % (#2).
This will give you your body fat weight.
4. Take your total body weight (#1) and subtract your body fat weight (#3) to get your
lean body mass.
Your lean body mass consists of every part of your body that’s not considered fat
(muscles, tissues, bones, organs, water weight, etc.) Since a significant changing factor
in weight of your lean body mass is your muscle mass, we can use lean body mass as a
near-accurate measure of fluctuations in muscle gain / loss.
The biggest inconsistency with your lean body mass will be the fluctuations in your
water weight. Be mindful of this and how certain factors (e.g. being dehydrated,
drinking lots of water, intaking too much sodium the day before) can affect this. If
something seems wrong, give it at least 2 weeks before jumping to conclusions of
whether your plan is or is not working.
What should I do with this measurement data?
The next two pages provide a space to record this data weekly over a 12-week period,
followed by actions steps for how to adjust weekly for each scenario. Having this data
recorded next to each other will allow you to spot trends in your weekly fluctuations
and make the correct adjustments of action steps based on this.
25
Adjusting Based On Your Progress
As recommended in Tom Venuto’s Burn the Fat, Feed the Muscle, you should make the
following tweaks based on your weekly fluctuations of body fat weight (B.F. Weight)
and lean body mass (L.B.M.) to achieve body fat loss & muscle gain:
1. If: B.F. Weight L.B.M.
Then: Decrease your caloric intake (recommended: 100-200) and increase your cardio.
Then: This is the holy grail and we are all jealous of you. Keep doing what you’re doing.
This is decently rare to occur, so treat it as a huge gift if you’re experiencing it!

Then: This is unlikely and usually due to a measurement inaccuracy. Alternatively, this
may be due to factors outside of your training and nutrition, such as being under a lot
of stress and not getting adequate rest. Recheck your results, and if they’re accurate,
take care of yourself and see if you notice a significant difference the following week.
Then: Eat more calories (recommended: 100-200) and increase protein intake if you’re
under 1g * your total body weight.
Increasing your training intensity will help here as well.
(This '-' icon means

5. If: B.F. Weight L.B.M. “stayed the same.”)
Then: Eat less calories (recommended: 100-200) and slightly increase your cardio.
Note: This action step also applies if both your L.B.M. and your body fat weight stay
the same (no change as the week before).
Then: This is fantastic! You’re right on track, keep doing what you’re doing.
26
27
Weekly Progress Tracker
WEEK 1 WEEK 2
DATE: ____________ DATE: ____________
WEIGHT: ____________ BODY FAT %: ____________ WEIGHT: ____________ BODY FAT %: ____________
FAT WEIGHT: ____________ LEAN BODY MASS: ____________ FAT WEIGHT: ____________ LEAN BODY MASS: ____________
ADJUSTMENTS TO MAKE ADJUSTMENTS TO MAKE

(CIRCLE) (FILL IN AMOUNT) (CIRCLE) (FILL IN AMOUNT)
CALORIES ____________ CALORIES ____________
CARDIO ____________ CARDIO ____________
TRAINING INTENSITY TRAINING INTENSITY
WEEK 3 WEEK 4
DATE: ____________ DATE: ____________

CARDIO ____________ CARDIO ____________
WEEK 5 WEEK 6
DATE: ____________ DATE: ____________

CARDIO ____________ CARDIO ____________
28
WEEK 7 WEEK 8
DATE: ____________ DATE: ____________

CARDIO ____________ CARDIO ____________
WEEK 9 WEEK 10
DATE: ____________ DATE: ____________

CARDIO ____________ CARDIO ____________
WEEK 11 WEEK 12
DATE: ____________ DATE: ____________

CARDIO ____________ CARDIO ____________
29
30
Getting Started
31
March 20th
(You'll see links ____________
EXERCISE
to exercise
guides here
Sample Workout: Biceps & Triceps DATE
GUIDE each day.)
1. DOORWAY CURL
PREVIOUS BEST REPS: ____________
14
SET 1 REPS: ____________ (GOAL: 10-20)
10
SET 2 REPS: ____________ (GOAL: 10-20)
7
SET 3 REPS: ____________ (GOAL: 10-20)
6
SET 4 REPS: ____________ (GOAL: 10-20)
(OPTIONAL)
(By having your 'Previous Best' reps listed for each

specific exercise, you'll have a clear target to beat
2. TOWEL CURL weekly.)
PREVIOUS BEST 6
REPS: ____________
15
SET 1 REPS: ____________ (GOAL: 10-20)
12
SET 2 REPS: ____________ (GOAL: 10-20)
8
SET 3 REPS: ____________ (GOAL: 10-20)
——
SET 4 REPS: ____________ (GOAL: 10-20)
(OPTIONAL)
3. FLEXING HAMMER CURL

PREVIOUS BEST 5
REPS: ____________
13
SET 1 REPS: ____________ (GOAL: 10-20)
11
SET 2 REPS: ____________ (GOAL: 10-20)
7
SET 3 REPS: ____________ (GOAL: 10-20)
6
SET 4 REPS: ____________ (GOAL: 10-20)
(OPTIONAL)
(Ideally, every set should be done to failure. The suggested

ranges are meant to give you a goal to aim for, but you can do
4. CURL YOUR LEG more!)
PREVIOUS BEST 4
REPS: ____________
14
SET 1 REPS: ____________ (GOAL: 10-20)
12
SET 2 REPS: ____________ (GOAL: 10-20)
8
SET 3 REPS: ____________ (GOAL: 10-20)
6
SET 4 REPS: ____________ (GOAL: 10-20)
(OPTIONAL)
AMOUNT OF CARDIO DONE TODAY:

20 min 32
_____________
Sample Workout: Biceps & Triceps
1. BODYWEIGHT DIPS
PREVIOUS BEST 12
6
REPS: ____________
15
SET 1 REPS: ____________ (GOAL: 10-20)
11
SET 2 REPS: ____________ (GOAL: 10-20)
8
SET 3 REPS: ____________ (GOAL: 10-20)
6
SET 4 REPS: ____________ (GOAL: 10-20)
(OPTIONAL)
(The fourth set on each exercise is optional but highly

recommended.)
2. FLEXING OVERHEAD TRICEP PREVIOUS BEST 5

REPS: ____________
EXTENSION
14
SET 1 REPS: ____________ (GOAL: 10-20)
10
SET 2 REPS: ____________ (GOAL: 10-20)
7
SET 3 REPS: ____________ (GOAL: 10-20)
——
SET 4 REPS: ____________ (GOAL: 10-20)
(OPTIONAL)
3. BODYWEIGHT SKULL CRUSHER

PREVIOUS BEST 5
REPS: ____________
13
SET 1 REPS: ____________ (GOAL: 10-20)
12
SET 2 REPS: ____________ (GOAL: 10-20)
6
SET 3 REPS: ____________ (GOAL: 10-20)
5
SET 4 REPS: ____________ (GOAL: 10-20)
(OPTIONAL)
4. DIAMOND PUSH UP
PREVIOUS BEST 6
REPS: ____________
7
SET 1 REPS: ____________ (GOAL: 10-20)
7
SET 2 REPS: ____________ (GOAL: 10-20)
7
SET 3 REPS: ____________ (GOAL: 10-20)
6
SET 4 REPS: ____________ (GOAL: 10-20)
(OPTIONAL)
TODAY’S WORKOUT INTENSITY:

33 8.5 / 10
_____
The Three Factors of Behavior Change
James Clear, author of Atomic Habits, writes that there are essentially three parts to
behavior change (we love your work, James!).
1. The Outcomes
The first is the outside layer: The Outcomes. This is synonymous with your goals (e.g. I
want to achieve 15% body fat and have visible abs).
Outcomes are most useful at setting a larger, over-arching vision for where you want to
go. The downsides of over-focusing on your outcomes are relying on hitting your goals
to bring you happiness instead of enjoying the process, and a lack of practicality for
what to do day-to-day.
Your outcomes are likely to change over the course of your life to match your ever-evolving
goals and needs.
2. The Processes
The second, middle layer, is about processes — this boils down to what system and
action steps you put in place to allow your outcomes to come to fruition. These are
things like I will perform bodyweight exercises 4 times a week/ I will try to increase the
reps/difficulty of an exercise each time. Processes are synonymous with strategies and
tactics.
These can be very useful, especially when you find one that clicks, and you'll see a
number for you to experiment with sprinkled throughout the journal.
These processes are likely to change over time as you test them out. See what works best
for you and switch things up when you get bored / desensitized to them.
34
3a. Your Identity
This one’s the big kahuna. This is the inner-most layer, matching who your internal
belief is of yourself as a person. The biggest mistake people make in enacting behavior
change is placing way too large of a focus on the first two parts of this puzzle, while
entirely forgetting about the third and the most impactful — how you view yourself.
By properly emphasizing WHO you want to grow into, you will maximize your self-
respect, satisfaction, and ability to control your actions — more than any motivation or
strategy can give you. Your identity is what you can always fall back on to set your
intuition, to guide you to what you should really be doing.
An example of setting your identity is:
“I’m someone who does what it takes to get lean, fit, strong, and healthy. I do what's
right, not what's easy, in bodyweight training and staying consistent with my nutrition
and fitness goals.”
After defining the identity you want to grow into for yourself, chances are this will not
change much, but rather, only strengthen over time based on your actions.
3b. Your Identity On Your Off-Days

As much as this plays a role in building towards your goals, it’s equally as important in
regards to times where you fall off the wagon.
Most people subconsciously forget about what their self-identity looks like when this
happens, allowing a massive negative self-view to kick in.
This leads to a major emotional factor, guilt, to kick in, and as many studies have
shown, guilt is a willpower destroyer (these are cited at the end of the book).
Instead, mindfully set your identity in these situations…
Grow into the person who uses every opportunity of falling off-track to further
strengthen your ability to switch from your off-days back to being on-track.
Chances are you won’t have perfect consistency with your nutrition and fitness every
single day, for the rest of your life, right? Life is about knowing which habits to employ,
at the right time, to help you get the most fulfillment out of life.
35
This involves testing different things and seeing how they serve your life’s purpose. In
order to really do this, you must master the ability to switch back and forth and
discover how to quickly rebuild the momentum you had with your habits, without any
guilt that you “lost your mojo.”
Be the type of person who can forgive yourself for your mistakes, who will love
yourself unconditionally, and be a true best friend to yourself (because if you can't,
who will?).
We know these are big emphases on emotional states that can come off as “fluffy," but
the truth is our fulfillment in life is directly tied to our emotional states. Learning how
to master them is the true feat of this journal, not just building up a specific habit.
36
Establishing Your Identity
Write your identity statements below.
What kind of person do you want to grow into through this process?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
What kind of person do you want to be when you fall off the wagon of your habits?
What do you want to remember about who you are and how you can repurpose these
days to serve your life?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
37
Common Body-Sculpting Myths
You can’t build muscle and burn fat at the same time
Having experienced muscle gain alongside fat loss ourselves, we’re happy to say this is
false. Look, to build muscle your body has to have energy - we get energy through
food. To lose fat, you have to burn energy. When you eat more than you burn, your
body stores energy. When you burn more than you eat, your body loses energy.
The point is that your body uses existing fat for energy when you’re at a caloric deficit.
The energy is there and as long as you’re eating enough of the right kinds of protein
and carbs, you’re protecting your body from burning through muscle as an energy
source.
Another point to keep in mind is that although it is possible to have both muscle
growth and fat loss occur at the same time, we recommend getting as lean as you’d like
FIRST. This can be done via a 10-20% caloric deficit. Afterwards, you can prioritize
muscle growth with a slight caloric surplus of roughly 10-20%.
The fastest way to lose fat is cardio.
Easily false. Your diet is the fastest way to lose weight, bar none. Even more
importantly, although body-sculpting loses the battle for weight loss against cardio
when comparing them minute for minute, body-sculpting will help burn more FAT.
The number on the scale is one thing, but the way you look changes most based on the
development of two factors - muscle development and lower body fat.
Your genetics determine everything.
Definitely not - it’s the worst excuse for working on your body and it doesn’t make any
sense. Of course your bone length, the shape of your body, etc., all play a role in what
you CAN look like at your maximum potential. But you can push your body to limits
you never thought possible with body-sculpting— you can completely transform the
image you have of yourself in your head and in the mirror right now. You can get the
body you want, no matter what shape and size you are right now.
Women bulk up when they attempt bodyweight exercises.
It is REALLY hard to get big. To really grow and look the way you want, you have to
work very, very hard. You have to want it for a very long time and work consistently
towards it constantly refining as you go through the process. So, no, performing
bodyweight exercises a couple times a week to have adequate, healthy muscle
development will not make anybody grow big and bulky.
38
Falling in LOVE with the Process
There is no absolute correct way to work out.
The true secret to strength, muscle growth, and fitness is: you start SOMEWHERE
with SOME routine, you stick to it for some time, learn from the experience and move
forward from there.
We are giving you a routine that WILL 100% help change your body if you stick to it.
But the learning never stops.
We hope this gives you the proper baseline to continue advancing in your body-
sculpting goals and strategies so you KEEP getting closer to that dream body.
This whole process is going to be a blast - seriously.
Whether you’re experienced in bodyweight exercises or just starting out, we promise,

we will help push your boundary constantly. That’s what we really fall in love with.
You’ll learn about your own psychology…refine your body…grow in strength, size,
endurance, and most importantly, you’ll feel REALLY good.
You’ll find that you regularly just have more energy. You’ll consistently get a high from
your workouts and you will begin to fall in love with the body in a special way.
The body is our home, the vehicle through which we travel this journey of life. It is
infinitely complicated, wonderfully responsive, sensitive, and a primary instrument for
inner psychological growth.
Keeping your body in order, inside and out, feels good for a reason.
That good feeling is how you know its importance - almost like how feeling hungry is
your signal to eat.
Let’s get to it!
39
Before Starting: Important Things to Keep in
Mind for Each Muscle
Back
- Think of your hands as hooks - it’s all about pulling. Your hands grip on and your
back / lats should be doing all the work to move your body weight.
- When you pull, actively push your chest out and elbows back, allows more of an
extension a little more easily.
- Keep your back comfortably straight no matter which workout you’re doing. Pulling
and winging your back allows you to perform more reps at the expense of form and
the best contraction of the muscle you're targeting. You want to avoid this as the
contractions are what’s important. Proper form leads to the best ones.
Biceps
- Similar to the triceps, keep your wrists straight as if a rod were going from your
forearm through your wrist. Don't bend your wrist to ensure that the bicep is the
part of the body making the movement.
- Keep your back flat. Maintain a neutral spine position without arcing forwards or
backwards.
- Keep your elbows tucked into the body. They should remain still so that your bicep
bears the burden of the movement and you’re not getting help from the momentum
of the rest of the body.
- Remember, the tension is desirable. The contraction is what we want - not just
swinging around.
- If you feel you need to lift your elbow upward to finish the movement, your
supporting muscles in your forearm are likely too weak - focus on your mind-
muscle connection with them.
Chest
- Keep your chest out, traps back, and shoulders down.
40
Legs
- Number one rule - DO NOT SKIP!
- Whenever you train your legs there will be an increase in your body's testosterone.
The more intense your workout is, the more testosterone that’s produced. Leg
training includes many exercises that work the entire lower portion of the body. As
big movements that work many muscles at once, the intensity is very high,
producing more testosterone, which benefits all of your growth - upper AND lower
body.
Shoulders
- There is a lot of natural swinging that happens when we work shoulders. You have to
stay mindful of that and not use momentum for the movement. The whole point is
to maximize the muscle contraction, so using the momentum of the swing doesn’t
do much to help here. Doing 6 good reps is better than 15-20 swinging reps!
- Relax your shoulders and traps, let them fall down and back… and keep them there!
Triceps
- Keep your wrists STRAIGHT as if a rod were going through your forearm and hand.
Don’t let your wrist lag back or hold it too tightly forward.
- Keep your elbows tucked inwards to your body to contract as much of the tricep as
possible and also hit the lateral head of the tricep.
- Keep your elbows in the same spot as you complete each movement. When your
elbows move up and down with the movement, you’re compensating with the rest of
your upper body and your tricep isn’t bearing the entire load.
Note: You will see additional notes & illustrations about improving your form
throughout the journal!
41
General Safety Tips
1. You always want the muscle you’re working on to take the load not your back or
other parts of the body - all it takes is ONE bad set, ONE bad rep to set you back
weeks or even months.
2. Never invent new uses for an exercise!
3. Performing exercises efficiently, being mindful of not waiting too long between sets
is a great thing to do. Performing exercises quickly, sacrificing form and setting
yourself up for injury is a really bad idea.
4. Don’t extend to the absolute limit of your flexibility unless you’re extremely
comfortable with the exercise.
5. Several exercises have the option to utilize a piece of furniture or sturdy object.
Please ensure that these are sturdy and the proper height for the exercise.
6. The index has a large amount of exercises to use as alternates if you can’t/are
unable/don’t want to perform a specific exercise. Use this resource! If in doubt
about your safety/ability, swap it out.
7. Always be aware of your surroundings - make sure what you’re doing doesn’t
jeopardize anybody else’s safety.
8. Always lean on the side of safety rather than one of ego or forcing yourself to break
personal records. Most importantly, don’t do anything that risks injuring yourself,
which will set back your progress by a very long time.
9. Pay attention to your past injuries. If any part of your body is even close to hurting,
consider using alternate exercises or stopping the exercise or workout altogether.
10. Pay close attention to your form. We give you tips on this throughout the journal
and in the index. Good form equals an awesome workout and injury prevention.
42
Holding Yourself Accountable
Staying Consistent
One of the best ways to continue doing this habit is to build it alongside a friend who is
also passionate about becoming the best version of themself. Having someone to talk
to and brainstorm about your specific pain points makes a huge difference. Their
support (and sometimes competitive kick) can serve as a nice backup too.
Whether or not that person is also using this journal alongside you, you’re still able to
work together on establishing a consistent habit together.
If you’re the type of person who benefits from a sense of community, we created a free
Facebook group specifically designed to hold yourself accountable to using this
journal, getting daily support, and for building habits in general.
There’s daily activity on there and our team is extremely involved each day.
Join the Habit Nest accountability group here:

facebook.com/groups/habitnest
43
Commit.
No matter what happens tomorrow…
whether I am exhausted
or have the worst day of my life…
…whether I win the lottery

or have the best day of my life…
I will do my workout.
My word is like gold.
I will do whatever it takes

to make this happen.
I will workout at least this many times this week (check one):
1 2 3 4 5 6 7
____________________________ ________________
Signature Date
44
The Workouts
45
Workout 1: Back & Triceps ____________
EXERCISE DATE
GUIDE
https://habitnest.link/WGBJ-BW01 (Welcome to Workout 1! At first glance, many people may get

overwhelmed here, but these workouts were designed to all be
completed in 45mins - 1 hour.
That is the pace you should work to reach, with quick rests in between
1. SIMULATED PULL UP sets and focused, intense lifting with each exercise.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. GOOD MORNING
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(All floor-based push up exercises can be done on the knees or toes.

Try to start on your toes and see how many you can knock out before
going to your knees!)
3. SCAPULAR PUSH UP
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DOORWAY ROW
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Doing cardio is completely optional. If you do it, use the

field46to the left to track it using minutes, distance, or
AMOUNT OF CARDIO DONE TODAY:
whatever metric you prefer.)
_____________
Workout 1: Back & Triceps
1. BODYWEIGHT DIPS
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Note: Mixing a pull-muscle (back) with a push-muscle

(triceps) is intended and will help engage multiple parts of
2. FLEXING OVERHEAD TRICEP your body together.)
EXTENSION
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Avoid having your head travel straight downward. Instead,

look forward or, as a variation off of your knees, looking at
your toes.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DIAMOND PUSH UP
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

47
_____ / 10
____________
EXERCISE
GUIDE Workout 2: Chest & Biceps DATE
https://habitnest.link/WGBJ-BW02
(To build some incredible power, after you release your arms up,
explode them back down into the floor and push through.)
1. STOP-AND-RELEASE PUSH UP
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Your goal rest times should be 30-90 seconds

between each set/exercise, including the time it takes
you to transition from one exercise to another.)
2. DECLINE PRAYERS
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. INCLINE PUSH UP
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. PRAYERS (Optional: Hold a flat weight firmly

between the palms of your hands!)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
AMOUNT OF CARDIO DONE TODAY: 48
_____________
Workout 2: Chest & Biceps
(The further you straddle the wall/doorjamb with your legs, the
more you’ll need to engage your bicep muscles.)
1. DOORWAY CURL
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(The muscle resistance in this exercise comes from your fists

squeezing against themselves. Try to maintain this tension the
2. FLEXING HAMMER CURL entire time.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. CURL YOUR LEG (Before you start, ensure that only your buttocks is in
contact with the edge of the chair, no thigh-contact.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. TOWEL CURL
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Do your best to make TODAY’S WORKOUT INTENSITY:

49 each workout
at least an 8 in intensity!) _____ / 10
____________
EXERCISE
GUIDE Workout 3: Legs & Abs DATE
1. CURTSY LUNGE
(Ensure that your knee doesn’t extend beyond your toes.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(The exercise index at the end of the journal includes detailed

2. SQUAT workout descriptions for all listed exercises, including
'alternative' ones.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. GLUTE BRIDGE (For added difficulty and resistance, you can position a weight or
weighted item on your hips and hold it in place as you perform this
exercise)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(If you really prefer not to do a given exercise,

cross it out and put another in its place!)
(Consider balancing a dumbbell behind your knee
4. TABLETOP + DONKEY KICK or utilizing a resistance band for added
challenge.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 3: Legs & Abs
(Variation idea: Do 1/3rd of each set with your toes pointed
5. CALF RAISE straight, 1/3rd with your toes pointed away from each
other, and 1/3rd with your toes pointed towards each
other.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
1. SPIDER-MAN PLANK CRUNCH
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
(You’ll notice ab exercises only have three sets listed instead

of four. This is because the abs are a smaller muscle and are
mainly 'made in the kitchen' with good diet, requiring less of
2. LEG LIFT an exercise focus on them.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
3. STARFISH CRUNCH
SET 1 REPS: ____________ (GOAL: 10-20 EACH SIDE)
(Make sure to keep your back straight and your

4. PLANK abdominal muscles and core locked tight.)
SET 1 TIME: ____________ (GOAL: 45-90 SECONDS)

51
_____ / 10
____________
EXERCISE
GUIDE Workout 4: Shoulders DATE
1. Y RAISES
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Try your best to avoid swinging to get your arms up. This should
2. TOWEL SNATCH be a controlled movement with your arms as straight as possible.
Make sure to move faster on the way up, hold for 0.5 second, then
slower on the way down.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. DOORFRAME HOLD
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. PIKE PUSH UP (Ensure that your elbows don’t flare out at all in this move.
They should remain vertical and static.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 4: Shoulders
(If you'd like to make this a full-body movement, you can also cross
one leg over the other along with the arm-cross. Be sure to alternate
5. ARM SCISSORS legs, as you alternate arms.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
6. REVERSE PUSH UP (Doing these fluidly adds a cardio element, too!)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Ensure that you maintain a straight line from heels

to head and not allow your hips to sag.)
7. SIDE PLANK + TWIST
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

53
_____ / 10
____________
EXERCISE
GUIDE Workout 5: Full Body Circuit DATE
Rest for 15-20 seconds between each exercise, then rest for 1-2 minutes after completing
the entire circuit. Complete the full circuit a total of 4-5 times.
1. JUMPING JACKS 2. SQUAT
(Duration: 30 Seconds) (Duration: 30 Seconds)
3. CRUNCH 4. MOUNTAIN CLIMBER
5. SIMULATED PULL UP 6. HIGH KNEE
7. IN & OUT PUSH UP 8. PLANK
54
_____ / 10
Double Pro-Tip
Create a phone ritual when working out.
When your phone is on and in your pocket as you workout, it's a ticking time-
bomb of distraction. As Arnold Schwarzenegger stated,
“When I see people texting in the gym, they're not serious. This is Mickey Mouse
stuff. You train, or you don’t.”
You need to conquer your phone and its infinite distracting glory while
exercising. This works best by creating a ritual with your phone when you start
your workout.
Aside from being mindful of not using it, you can decrease the amount of
distractions it provides by performing the following:
1. Set your phone in airplane mode, or airplane mode and wi-fi on if you’re using
it to stream music / audiobooks.
2. Turn on “do not disturb” mode.
3. Set your phone to grayscale mode (makes a huge difference). Google how to do
this and set it up as a shortcut on your phone.
Set out clothes the night before.
By starting your day with everything you need to get going, you'll feel prepared,
organized, and ready to take on your day with momentum!
Setting out your exercise clothes will help hold you accountable for actually
working out that day as well.
This tip is even more effective if you work out early in the mornings as you're
able to get up and move!
55
____________
EXERCISE
GUIDE Workout 6: Back & Shoulders DATE
(Before starting your workout each day, go back and fill

in the 'Previous Best' sections for all exercises that day.)
1. REVERSE SNOW ANGEL
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(The further you lean back in this exercise, the more

muscles you will engage.)
2. DOORWAY ROW
PREVIOUS BEST
(WORKOUT 1) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(An optional modification: Lift one arm and the opposite

3. SUPERMAN leg up, hold for 5 seconds, lower, and repeat on the other
side. This is called the Aquaman.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(If you do an 'Alternative' exercise instead of the designated one,

circle it so you know what you completed when flipping back for
4. GOOD MORNING reference.)

(WORKOUT 1)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 6: Back & Shoulders
1. Y RAISES
(WORKOUT 4)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(The act of trying to “tear the towel apart” will get your
2. TOWEL SNATCH muscles working with this exercise!)

(WORKOUT 4)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Although we included set rep ranges to follow for each exercise,

if you still have 'more in you' when you reach the upper range of
3. DOORFRAME HOLD an exercise, feel free to keep going and reach failure.)

(WORKOUT 4)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(You can modify this side plank by putting your bottom leg on the
4. SIDE PLANK + TWIST ground, knee bent behind you at 90° angle.)
PREVIOUS BEST
(WORKOUT 4) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

57
_____ / 10
Common Form Issue: Push Up
Problem
You don’t perform the full range of motion.
Imp
rop
er
For
m
How to Fix This
Avoid performing push ups too quickly; give yourself time to get into
proper position and in a slow, controlled fashion, lower yourself downward
until your chest comes as close as possible to the ground before engaging
your chest muscles and pushing back up.
Consider recording yourself performing pushups (and other exercises) so

you can evaluate your form.
Pro
per
For
m
Exercises This Concept Applies To

All Push Up Exercises!
58
Common Form Issue: Flexing Exercises
Problem
You aren’t engaging your muscles properly.
Imp
rop
er
For
m
How to Fix This
For flexing exercises, the resistance comes from your own fist. Imagine you are
trying to push your fingers through the other side of your hand while
performing these exercises.
Pro
per
For
m

Flexing Hammer Curl, Flexing Curl, Flexing
Overhead Tricep Extension,
59
____________
EXERCISE
GUIDE Workout 7: Biceps & Triceps DATE
(Fill in your reps used on your last set (Set 3

or 4) for all 'Previous Best' sections.)
1. DOORWAY CURL
(WORKOUT 2)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. FLEXING HAMMER CURL (Make sure your elbows stay still and don't flare out!)
PREVIOUS BEST
(WORKOUT 2)
REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Really pull on that towel to create resistance and engage those

3. TOWEL CURL biceps.)
PREVIOUS BEST
(WORKOUT 2) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. SIDE-LYING BICEP CURL (This one may take some practice to get down. Don’t forget to check
out the guide for each day to see how to perform these exercises.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 7: Biceps & Triceps
(This can also be performed by resting your hands on the edge

of a sturdy piece of furniture or box.)
1. BODYWEIGHT DIPS
(WORKOUT 1)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Feel free to add in descriptive notes for yourself to keep in mind,

e.g. 'too easy' or 'too heavy' for the exercises. This can help you choose
2. FLEXING OVERHEAD TRICEP whether to increase reps or utilize a more challenging variation of the
EXTENSION exercise.)
PREVIOUS BEST
(WORKOUT 1) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(This exercise can also be performed with your hands resting on a
3. BODYWEIGHT SKULL CRUSHER sturdy bench or other elevated surface. Keep your back straight, lower
your head below your triceps, then bring yourself back up.)
PREVIOUS BEST
(WORKOUT 1) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Make sure to move slower on the way down and faster on the way up.)
4. DIAMOND PUSH UP
PREVIOUS BEST
(WORKOUT 1) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

61
_____ / 10
____________
EXERCISE
GUIDE Workout 8: Chest DATE
(For best results, do all exercises, especially push ups, to failure.)

(WORKOUT 2)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(The resistance and muscle work here is centered on your hands

2. DECLINE PRAYERS pushing against each other. Keep that tension throughout the
movement.)
PREVIOUS BEST
(WORKOUT 2) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Try out different heights to incline your push up and see which
gives you your best challenge, without losing form.)
3. INCLINE PUSH UP

(WORKOUT 2)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 8: Chest
(Even if you have past experience doing these exercises, that
doesn't necessarily mean they've been done correctly. We cover
the little nuances with each exercise that separates good from
5. PUSH UP bad form in the index - we recommend reading the whole thing.)
(Kickin' it old school.)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. IN & OUT PUSH UP
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
6. INCLINE PRAYERS
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

63
_____ / 10
____________
EXERCISE
1. BODYWEIGHT DEADLIFT
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(As you encounter new exercises in the journal, experiment with

different, safe rep ranges to learn what works best for you over
time.)
2. CURTSY LUNGE
(WORKOUT 3)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Really focus on squeezing those glute
3. GLUTE BRIDGE muscles at the top of this movement!)

(WORKOUT 3)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Filling out the 'Previous Best' section is very important, as it sets a

4. TABLETOP + DONKEY KICK clear goal for you to beat and lets you see the progress you’re
making after each workout.)

(WORKOUT 3)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. CALF RAISE

(WORKOUT 3)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 3)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
2. LEG LIFT PREVIOUS BEST REPS: ____________

(WORKOUT 3)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
3. BICYCLE CRUNCH
4. PLANK
PREVIOUS BEST TIME: ____________
(WORKOUT 3)

65
_____ / 10
____________
EXERCISE
1. RUN IN PLACE 2. ALTERNATING LUNGE
3. STARFISH CRUNCH 4. TOWEL SNATCH
5. PUSH UP 6. HIGH KNEE
7. BURPEE 8. BICYCLE CRUNCH
66 TODAY’S WORKOUT INTENSITY:

_____ / 10
67
Check-In
Taking a few minutes to simply STOP and evaluate how you’re doing
mentally, physically, and emotionally every few weeks of a training
program can be extremely helpful to your experience with it.
Take a few minutes to answer the following questions with honesty!
What do I expect out of this process? How do I want to look? Feel?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
How am I feeling about the quality and intensity of my workouts?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
How do I feel about the way I look?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
What do I want to learn more about (e.g. muscle anatomy, nutrition,

mobility, etc.) that I can spend some time researching?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
68
Bonus Challenge
Achieve a deep mind-muscle connection with every single rep you perform.
We talked about the scientific importance of having mind-muscle

connection in the intro of this journal, but it is so imperative (and so easy
to misunderstand) that it's worth repeating here.
Many people understand mind-muscle connection as simply 'being

focused' and 'not being distracted' during workouts. Although that's part of
it, the true effectiveness of mind-muscle connection comes when you:
1. Turn off all other muscles that are not part of the movement. Only
perform the exercise using the specific muscles needed for it.
2. Keep the muscle(s) you're using fully engaged, flexed, and isolated the
entire time throughout each movement. For every second of every rep.
To take this concept to the next level, you should isolate and flex the
specific muscle you’re going to use before every single exercise so you'll
know exactly what to activate with each rep.
This means at the top or bottom of each rep, you keep your muscle engaged
and contracted as you would in the middle of a rep.
You may have to drop in number of reps to do this, which is a sign you’re
doing a substantial amount of 'cheating reps' and leaving lots of a
movement’s primary muscles barely used.
You should also be prepared to know what muscles can help you break
form and cheat so you can be extra vigilant of not using them.
Play around with this concept during your next workout if it's new for you
and see if you notice a big difference.
69
____________
EXERCISE
GUIDE Workout 11: Back & Abs DATE
(Fun Fact: Bodyweight exercises allow you to work on and
perfect your form for when you perform these same exercises
1. SIMULATED PULL UP at the gym, with weights.)

(WORKOUT 1)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Note: You’ll never fully feel ready to add challenge to an

2. DOORWAY ROW exercise. Try to challenge yourself anyway.)

(WORKOUT 6)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. SUPERMAN
PREVIOUS BEST
(WORKOUT 6) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. SCAPULAR PUSH UP
PREVIOUS BEST
(WORKOUT 1) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 11: Back & Abs
5. GOOD MORNING
(WORKOUT 6)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 9) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
PREVIOUS BEST
(WORKOUT 9) REPS: ____________
2. LEG LIFT
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
(You don't have to wait until you feel ready to begin each new
set. Try starting sets even when it doesn't feel naturally right to
push yourself and maintain a high level of intensity.)
3. RUSSIAN TWIST
4. PLANK
PREVIOUS BEST
(WORKOUT 9) TIME: ____________

71
_____ / 10
Common Form Issue: Push Up
Problem
You dip your head while performing a push up.
Imp
rop
er
For
m
How to Fix This
As you get into position for your push up, pay close attention to your body
line. You should be able to draw a straight line from the tip of your head to
your heels and maintain this throughout the exercise.
If you find your head sagging downward, you may be performing more
reps than you're capable of. More reps is good, but only if you're doing
them properly.
Pro
per
For
m

All Push Up Exercises!
72
Common Form Issue: Doorway Exercises
Problem
The exercise feels too easy.
How to Fix This
Increase the difficulty of these exercises by stepping through the doorway

(for Doorway Rows) or straddling the wall/doorjamb with feet on either
side. Experiment with different angles to create more challenge.

Doorway Row & Doorway Curl!
73
____________
EXERCISE
(WORKOUT 8)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. DECLINE PRAYERS

(WORKOUT 8)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. INCLINE PUSH UP
(WORKOUT 8)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Be very careful performing this exercise. Be sure to have a

sturdy piece of furniture and if you're at all concerned for
your safety or ability to perform this, please substitute a
4. DECLINE PUSH UP different exercise.)
PREVIOUS BEST
(WORKOUT 8) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
1. DOORWAY CURL
(WORKOUT 7)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. TOWEL CURL

(WORKOUT 7)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 7)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. CURL YOUR LEG

(WORKOUT 2)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

75
_____ / 10
____________
EXERCISE
GUIDE Workout 13: Triceps & Shoulders DATE
1. BODYWEIGHT DIPS PREVIOUS BEST REPS: ____________

(WORKOUT 7)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. FLEXING OVERHEAD TRICEP PREVIOUS BEST REPS: ____________

(WORKOUT 7)
EXTENSION
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(If you have trouble, you can do this on your knees.)
3. DIAMOND PUSH UP PREVIOUS BEST

(WORKOUT 7) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 7)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 13: Triceps & Shoulders
(You do not want your head to go straight down in this
move. Your head should go forward as you lower down.)

1. PIKE PUSH UP (WORKOUT 4)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Try not to swing your arms throughout the

movement.)
2. Y RAISES PREVIOUS BEST

(WORKOUT 6)
REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. TOWEL SNATCH PREVIOUS BEST REPS: ____________

(WORKOUT 6)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 6) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

77
_____ / 10
Common Issue: Legs
Problem
You’re skipping legs day.
How to Fix This
Understand that legs day will drastically boost your testosterone and help
fuel muscle growth for other muscles.
Also, if you work your legs to the limit, they’ll grow more quickly than the
rest of the body. It can both serve as a good confidence boost and signal
that you’re moving in the right direction with your training.
What This Concept Applies To

Getting your butt moving.
78
Common Issue: Abs
Problem
You’re overly relying on ab exercises to get visible abs.
How to Fix This
Strengthening your abs, obliques, and core has its benefits (e.g. improving
posture, allowing you to lift more in other movements, etc.) but is not
enough alone to visibly define your abs.
The main determinate of visible ads is going to be a low body fat % (10% or
below for males, 15-20% or below for females).
What This Concept Applies To

Improving Your Nutrition!
79
____________
EXERCISE
(WORKOUT 9)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Reminder: If you feel pain with any exercise, STOP!

Do NOT push through. Try a different exercise instead.)
2. SQUAT PREVIOUS BEST REPS: ____________

(WORKOUT 3)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(Make sure your knees don't pass your toes when the step
is taken! The goal is to go as straight down as possible.)
3. CURTSY LUNGE
(WORKOUT 9)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. VERTICAL LEAP
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
(This can be performed directly on the floor, on a sturdy surface
(like a box), or on a step. For added challenge, hold a heavy
5. CALF RAISE object in your hand(s)
PREVIOUS BEST
(WORKOUT 9) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
1. SPIDER-MAN PLANK CRUNCH PREVIOUS BEST

(WORKOUT 11) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 11)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
PREVIOUS BEST
3. BICYCLE CRUNCH (WORKOUT 9) REPS: ____________
4. PLANK PREVIOUS BEST

(WORKOUT 11) TIME: ____________

81
_____ / 10
____________
EXERCISE
1. JUMP 2. SIMULATED PULL UP
3. PRAYERS 4. SIDE PLANK
5. CRUNCH 6. HIGH KNEE
7. SQUAT 8. SIDE PLANK

_____ / 10
Pro-Tip
Push for progressive overload week after week.
You can achieve a new level of progressive overload in 3 different ways:
1. Add resistance bands/weights to your bodyweight work out,

2. Increase the reps you do, or
3. Increase the speed/intensity you complete the workout in.
You have to hit progressive overload in at least one of these ways in order to
build more muscle and grow stronger.
One effective way to build this as a habit is by doing one extra rep at the
end of each set once you feel you’ve 'really hit failure.'
If you fail and can’t do that extra rep, try holding / supporting the
movement for as long as possible, even if it’s a half-rep (and make sure it’s
safe to do so without injuring yourself).
This will give you a crazy additional pump.
If you DO end up completing that additional rep, that’s a huge win, as

you’re breaking into new levels of intensity.
You’ll also be learning that you may have extra fuel in the tank to push your
workouts even harder. If you end up completing this extra rep, keep going
to see if you can complete even more afterwards.
Push yourself and your body to go further throughout the remainder of

this journal.
Be safe. Push yourself.
83
____________
EXERCISE
GUIDE Workout 16: Triceps & Biceps DATE

(WORKOUT 13)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

EXTENSION (WORKOUT 13)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. DIAMOND PUSH UP
PREVIOUS BEST
(WORKOUT 13) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 13) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 16: Triceps & Biceps
PREVIOUS BEST
1. CURL YOUR LEG (WORKOUT 12) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. FLEXING HAMMER CURL PREVIOUS BEST REPS: ____________

(WORKOUT 12)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. TOWEL CURL
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. FLEXING CURL
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

85
_____ / 10
____________
EXERCISE
GUIDE Workout 17: Chest & Abs DATE
(WORKOUT 12)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. DECLINE PRAYERS
PREVIOUS BEST
(WORKOUT 12) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. IN & OUT PUSH UP

PREVIOUS BEST
(WORKOUT 8) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. CROSS-OVER-BOX PUSH UP (Make sure that you perform this exercise with controlled
movements so your hands don't slip from the box and cause
injury..)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 17: Chest & Abs
5. PRAYERS
PREVIOUS BEST
(WORKOUT 2)
REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 14) REPS: _____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

(WORKOUT 14)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

3. STARFISH CRUNCH (WORKOUT 3)
4. PLANK PREVIOUS BEST TIME: ____________

(WORKOUT 14)

87
_____ / 10
Common Form Issue: Back
Problem
You experience neck pain during or after your back exercise.
How to Fix This
-Strengthen your core. Ensure that you're spending an adequate amount of time
on your ab workouts.
-Ensure that you're stretching your neck and shoulder muscles frequently.
-And, if necessary, take a break or swap your exercise out.

All Back Exercises!
88
Common Form Issue: Shoulders
Problem
You over-engage your traps, causing your shoulders to creep up to

your ears.
Imp
rop
er
For
m
How to Fix This
Allow your traps to fall downwards and fully disengage, isolating as much
of your shoulder muscles as possible to complete the movement.
Pro
per
For
m

All Shoulder Exercises!
89
____________
EXERCISE
PREVIOUS BEST
1. DOORWAY ROW (WORKOUT 11) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. GOOD MORNING PREVIOUS BEST REPS: ____________

(WORKOUT 11)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 6) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. SUPERMAN
(WORKOUT 11)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
PREVIOUS BEST
1. SIDE PLANK + TWIST (WORKOUT 13)
REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. Y RAISES PREVIOUS BEST REPS: ____________

(WORKOUT 13)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. DOORFRAME HOLD
(WORKOUT 6)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. ARM SCISSORS
(WORKOUT 4)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

91
_____ / 10
Common Form Issue: Squats
Problem
You bend your torso forward while squatting.
Imp
rop
er
For
m
How to Fix This
Imagine a rod extending from the top of your head, down your spine, and
into the floor. Engage your core as you perform your squat to help combat
leaning forward, too.
Pro
per
For
m

92
All Squat Exercises!
Common Form Issue: Lunges
Problem
You’re under-or-over-lunging.
If you aren’t stepping far enough, you won’t get enough
muscle work from the exercise.
If you step too far, you will find yourself off-balance and
over-extending, which can lead to injury.
Imp
rop
er
For
m
How to Fix This
The correct distance of a lunge is approximately twice your hip-width. If

your heel comes off the ground, you’ve not stepped far enough. If your
front leg shakes significantly or you need to lean, you’ve stepped too far.
Pro
per
For
m

93
Alternating Lunges, Split Squats!
____________
EXERCISE
GUIDE Workout 19: Legs DATE
(WORKOUT 14)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. SQUAT
(WORKOUT 14)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. GLUTE BRIDGE
(WORKOUT 9)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. TABLETOP + DONKEY KICK

(WORKOUT 14)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 19: Legs
5. CALF RAISE PREVIOUS BEST REPS: ____________

(WORKOUT 14)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
6. ALTERNATING LUNGE
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
7. ELEVATED GLUTE BRIDGE
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

95
_____ / 10
____________
EXERCISE
1. RUN IN PLACE 2. MOUNTAIN CLIMBER
3. STARFISH CRUNCH 4. SIDE PLANK
5. ALTERNATING LUNGE 6. TOWEL SNATCH
7. PUSH UP 8. SIDE PLANK

_____ / 10
97
Check-In
How am I feeling about the quality and intensity of my last 10 workouts

compared to the first 10 workouts?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
What changes am I noticing in my body?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
When I’m working out, what takes my attention away and prevents me from
being fully mentally engaged in my workouts?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
Am I beginning to see how much I can change if I stick to this program?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
98
Bonus Challenge
Going forward, add in two supersets (four exercises) in each workout.
This is the first optional challenge presented in this journal.
Taking this on means that in each workout, you will perform two exercises
back-to-back. You’ll do this twice in each workout, supersetting a total of
four exercises.
Supersets work as follows: for the two exercises you're working on, you
complete set one of each, back-to-back, without any rest. You rest only after
finishing both, then repeat with their remaining sets. You superset 1
exercise for one muscle with 1 exercise for the other muscle being worked
that day.
Supersets don't necessarily have to be done in the same order the exercises
are listed on each page.
One large benefit of supersets is they vastly speed up your workout

completion time.
Experiment with it and choose what will work best for you / your
equipment.
(Optional)
I will complete two supersets (four exercises) each workout for the next week.
____________________________ ________________
Signature Date
99
____________
EXERCISE
1. SIMULATED PULL UP
(WORKOUT 11)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. DOORWAY ROW
(WORKOUT 18)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. SUPERMAN

(WORKOUT 18)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. SCAPULAR PUSH UP

(WORKOUT 11)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. GOOD MORNING
PREVIOUS BEST
(WORKOUT 18) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
1. LEG LIFT
PREVIOUS BEST REPS: ____________ _
(WORKOUT 17)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
2. RUSSIAN TWIST PREVIOUS BEST

(WORKOUT 11) REPS: ____________
3. STARFISH CRUNCH PREVIOUS BEST

(WORKOUT 17) REPS: ____________
4. BICYCLE CRUNCH
PREVIOUS BEST
(WORKOUT 14) REPS: ____________
SUPERSETS DONE TODAY(CIRCLE): TODAY’S WORKOUT INTENSITY:

101
1 2 3 4 _____ / 10
____________
EXERCISE
1. STOP-AND-RELEASE PUSH UP PREVIOUS BEST REPS: ____________

(WORKOUT 17)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. IN & OUT PUSH UP PREVIOUS BEST REPS: ____________

(WORKOUT 17)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(If you don't have an exercise ball, this can be

done on the floor or a sturdy ottoman.)
3. DECLINE PUSH UP
PREVIOUS BEST
(WORKOUT 12) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DECLINE PRAYERS
(WORKOUT 17)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
1. DOORWAY CURL PREVIOUS BEST REPS: ____________

(WORKOUT 12)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 16)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. FLEXING CURL
(WORKOUT 16)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. CURL YOUR LEG

(WORKOUT 16)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

103
1 2 3 4 _____ / 10
____________
EXERCISE
GUIDE Workout 23: Shoulders & Triceps DATE

(WORKOUT 18)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. TOWEL SNATCH
(WORKOUT 13)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. DOORFRAME HOLD
(WORKOUT 18)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. PIKE PUSH UP
(WORKOUT 13)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 23: Shoulders & Triceps
1. BODYWEIGHT DIPS PREVIOUS BEST

(WORKOUT 16)
REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. FLEXING OVERHEAD TRICEP

EXTENSION PREVIOUS BEST
(WORKOUT 16)
REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(But, like... don’t actually crush your skull, please. Ouch.)

PREVIOUS BEST
(WORKOUT 16) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DIAMOND PUSH UP
PREVIOUS BEST
(WORKOUT 16) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

105
1 2 3 4 _____ / 10
____________
EXERCISE
GUIDE Workout 24: Legs DATE
1. CURTSY LUNGE
(WORKOUT 14)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. VERTICAL LEAP
(WORKOUT 14)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. GLUTE BRIDGE
PREVIOUS BEST
(WORKOUT 19) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 19)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 24: Legs
5. CALF RAISE

(WORKOUT 19)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 19)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
7. ELEVATED GLUTE BRIDGE

(WORKOUT 19)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

107
1 2 3 4 _____ / 10
____________
EXERCISE
1. JUMPING JACK 2. SQUAT

_____ / 10
Double Pro-Tip
Experiment with increasing your protein intake.
Proper protein intake will make a significant, noticeable difference in

your muscle growth. If you’re not seeing as much muscle growth as you'd
like, low protein intake could be the culprit.
As a reminder, a general standard amongst bodybuilders is to intake 0.6-0.8

(or more) grams of protein per pound of body weight. If you are overweight,
you can instead intake 1 gram per pound of lean body mass you have.
It’s easy to dismiss this as being unreasonable or too hard to do, but with
proper planning and food intake it becomes very doable. A large protein
shake itself can provide up to 40g of protein. Adding this to your daily
routine can help you hit your protein intake goals.
As always, first check with your doctor and/or a nutritionist to make sure
you’re okay in doing this. Intaking too much protein can lead to issues, as
does having protein shakes with poor-quality ingredients.
If you are overweight, make getting lean your #1 priority.
When you are over a certain range of body fat (over 15% for males and 20%
for females), your body is more likely to store excess calories as fat than as
muscle.
If you fall above these ranges, you should make your first priority losing
excess body fat (by being in a caloric deficit, doing consistent cardio, and
doing resistance training).
Once you’re leaner, you can pack on muscle much more efficiently.
109
____________
EXERCISE
GUIDE Workout 26: Biceps & Shoulders DATE

(WORKOUT 22)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. TOWEL CURL
(WORKOUT 16)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(In this move, you’re pulling yourself up by the arm that's

underneath your legs.)
3. SIDE-LYING BICEP CURL
(WORKOUT 7)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 22)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 26: Biceps & Shoulders

(WORKOUT 23)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. TOWEL SNATCH
(WORKOUT 23)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. ARM SCISSORS
(WORKOUT 18)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 18)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

111
1 2 3 4 _____ / 10
____________
EXERCISE
GUIDE Workout 27: Back & Triceps DATE
PREVIOUS BEST
(WORKOUT 21) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. DOORWAY ROW PREVIOUS BEST REPS: ____________

(WORKOUT 21)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. SUPERMAN
PREVIOUS BEST
(WORKOUT 21) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 18)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
1. BODYWEIGHT DIPS
(WORKOUT 23)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 23)
EXTENSION
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. BODYWEIGHT SKULL CRUSHER PREVIOUS BEST

(WORKOUT 23) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DIAMOND PUSH UP
(WORKOUT 23)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

113
1 2 3 4 _____ / 10
____________
EXERCISE
(WORKOUT 22)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. DECLINE PRAYERS
(WORKOUT 22)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. INCLINE PUSH UP
PREVIOUS BEST
(WORKOUT 12) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. PRAYERS
PREVIOUS BEST
(WORKOUT 17) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 28: Chest
5. PUSH UP
(WORKOUT 8)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
6. DECLINE PUSH UP

(WORKOUT 22)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
7. CROSS-OVER-BOX PUSH UP

(WORKOUT 17)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

115
1 2 3 4 _____ / 10
____________
EXERCISE
(WORKOUT 24)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. GLUTE BRIDGE
(WORKOUT 24)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. CURTSY LUNGE
PREVIOUS BEST
(WORKOUT 24) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 24)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. CALF RAISE
PREVIOUS BEST
(WORKOUT 24) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
1. BICYCLE CRUNCH PREVIOUS BEST REPS: ____________

(WORKOUT 21)

(WORKOUT 21)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

(WORKOUT 21)
REPS: ____________
(Hey, at least it’s not burpees?)

4. PLANK
PREVIOUS BEST TIME: ____________
(WORKOUT 17)

117
1 2 3 4 _____ / 10
____________
EXERCISE
1. RUN IN PLACE 2. ALTERNATING LUNGE

_____ / 10
119
Check-In
How do I feel about the way I look now compared to when I started?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
Which body parts am I happier with?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
Which body parts do I need to work more (maybe a bonus day for those
muscles)?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
Am I noticing any changes in my mental attitude in general (happier, more

confident, etc.)?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
120
Bonus Challenge
Going forward, complete all four sets of each exercise instead of three.
So far in the book, we left the number of sets for each exercise as three,
with the fourth being listed as optional.
This is because looking at so many sets may be overwhelming for many (8

exercises with 4 sets each = 32 sets a day!)
And it is. It’s undeniably a lot of volume to pack into a workout.
But performing enough volume during workouts is one of the major keys
to hypertrophy. So challenge yourself to complete four sets of four of the
exercises that show up each day.
If you feel overwhelmed by this thought, consider that some of the best
bodybuilders in the world perform two full workouts a day (yes, even
those not using performance enhancing drugs).
Although that extent of exercise is a bit extreme, the results serve as a

testament to the effectiveness of additional workout volume.
(Optional)
I will complete all four sets of four exercises for the next week.
____________________________ ________________
Signature Date
121
____________
EXERCISE
(WORKOUT 28)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. PUSH UP PREVIOUS BEST REPS: ____________

(WORKOUT 28)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
PREVIOUS BEST
(WORKOUT 28) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DECLINE PUSH UP
(WORKOUT 28)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. IN & OUT PUSH UP

PREVIOUS BEST
(WORKOUT 22) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
1. LEG LIFT
PREVIOUS BEST
(WORKOUT 29) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
2. BICYCLE CRUNCH PREVIOUS BEST

(WORKOUT 29) REPS: ____________

(WORKOUT 21) REPS: ____________

(WORKOUT 29) TIME: ____________

123
1 2 3 4 _____ / 10
____________
EXERCISE
GUIDE Workout 32: Back & Biceps DATE
PREVIOUS BEST
1. SIMULATED PULL UP (WORKOUT 27) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 21)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. SUPERMAN PREVIOUS BEST

(WORKOUT 27) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DOORWAY ROW
PREVIOUS BEST
(WORKOUT 27) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 32: Back & Biceps
PREVIOUS BEST
1. DOORWAY CURL (WORKOUT 26) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. TOWEL CURL PREVIOUS BEST REPS: ____________

(WORKOUT 26)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. FLEXING HAMMER CURL PREVIOUS BEST

(WORKOUT 26) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. CURL YOUR LEG

(WORKOUT 22)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

125
1 2 3 4 _____ / 10
____________
EXERCISE

(WORKOUT 26)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 26)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. DOORFRAME HOLD PREVIOUS BEST

(WORKOUT 23) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. PIKE PUSH UP
(WORKOUT 23)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________

(WORKOUT 27)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 27)
EXTENSION
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 27) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DIAMOND PUSH UP
(WORKOUT 27)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

127
1 2 3 4 _____ / 10
____________
EXERCISE
1. CURTSY LUNGE
(WORKOUT 29)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. SQUAT
PREVIOUS BEST
(WORKOUT 19) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. GLUTE BRIDGE
PREVIOUS BEST
(WORKOUT 29) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 29) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. CALF RAISE
(WORKOUT 29)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 17) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
PREVIOUS BEST
2. LEG LIFT (WORKOUT 31) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
PREVIOUS BEST
3. STARFISH CRUNCH (WORKOUT 29) REPS: ____________
4. PLANK
PREVIOUS BEST
(WORKOUT 31) TIME: ____________

129
1 2 3 4 _____ / 10
____________
EXERCISE
3. PRAYERS 4. PLANK
7. SQUAT 8. VERTICAL LEAP

_____ / 10
Super Read
Read “Burn The Fat, Feed The Muscle” by Tom Venuto
Disclaimer: We have no affiliation with Tom Venuto or his book and aren't
getting paid in any way for this recommendation. It’s simply a great tool.
Certain points of this journal were influenced by his book, and for good
reason.
Burn The Fat, Feed The Muscle is one of the most thorough, scientifically-
based books out there on fitness and nutrition.
Venuto gives all the best information out there that has been battle tested
with hundreds of people and boiled down to only the most effective tips.
To take it a step further, he always creates clear, easy-to-follow action steps

for most problems you’ll face along this journey. He covers these for
exercisers, and, particularly, lifters of all stages - beginner, intermediate, or
advanced.
If you feel it would be useful for you to have a very thorough breakdown of
all this, you can find his book on Amazon. It comes as a printed hardcopy,
Kindle version for your phone/tablet, or audiobook.
131
____________
EXERCISE
GUIDE Workout 36: Shoulders & Biceps DATE
PREVIOUS BEST
1. Y RAISES (WORKOUT 33) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. SIDE PLANK + TWIST PREVIOUS BEST REPS: ____________

(WORKOUT 26)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. DOORFRAME HOLD
(WORKOUT 4)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. ARM SCISSORS
(WORKOUT 26)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 36: Shoulders & Biceps
PREVIOUS BEST
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. TOWEL CURL PREVIOUS BEST

REPS: ____________
(WORKOUT 32)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. CURL YOUR LEG

PREVIOUS BEST
(WORKOUT 32) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 32) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

133
1 2 3 4 _____ / 10
____________
EXERCISE
PREVIOUS BEST
(WORKOUT 31) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. DECLINE PRAYERS
(WORKOUT 28)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. INCLINE PUSH UP
PREVIOUS BEST
(WORKOUT 28) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. PRAYERS
PREVIOUS BEST
(WORKOUT 28) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. PUSH UP
PREVIOUS BEST
(WORKOUT 31) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 34) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
2. LEG LIFT
PREVIOUS BEST
(WORKOUT 34) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
3. BICYCLE CRUNCH PREVIOUS BEST

REPS: ____________
(WORKOUT 31)
4. PLANK
PREVIOUS BEST
(WORKOUT 34) TIME: ____________

135
1 2 3 4 _____ / 10
____________
EXERCISE
1. SIMULATED PULL UP PREVIOUS BEST REPS: ____________

(WORKOUT 32)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 32)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. SCAPULAR PUSH UP
(WORKOUT 21)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DOORWAY ROW
(WORKOUT 32)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________

(WORKOUT 33)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 33)
EXTENSION
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 33) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DIAMOND PUSH UP
(WORKOUT 33)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

137
1 2 3 4 _____ / 10
____________
EXERCISE
PREVIOUS BEST
(WORKOUT 29) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2.CURTSY LUNGE
(WORKOUT 34)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. GLUTE BRIDGE
PREVIOUS BEST
(WORKOUT 34) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. TABLETOP + DONKEY KICK (Bonus points for making donkey noises on each rep.)
PREVIOUS BEST
(WORKOUT 34) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. CALF RAISE
PREVIOUS BEST
(WORKOUT 34) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
REPS: ____________
(WORKOUT 37)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
2. LEG LIFT
PREVIOUS BEST
(WORKOUT 37) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

(WORKOUT 34) REPS: ____________
4. PLANK
PREVIOUS BEST
(WORKOUT 37) TIME: ____________

139
1 2 3 4 _____ / 10
____________
EXERCISE
1. JUMPING JACK 2. MOUNTAIN CLIMBER
3. STARFISH CRUNCH 4. SIDE PLANK
7. PUSH UP 8. SIDE PLANK

140
_____ / 10
Check-In
When I’m in the middle of an exercise, am I mentally connected with the

muscles that are being worked? How can I increase the quality of my mind-
muscle connection during exercises?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
Am I spending enough time focusing on the body parts I’m least satisfied
with?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
What do I love most about working out consistently?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
How has my view of myself changed now that I've completed 40 workouts?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

141
1 2 3 4 _____ / 10
Bonus Challenge
Set a long-term goal to master your eating choices one step at a time.
You already know that being on top of your nutrition goals will make a
significant difference on how your body takes shape. But having perfect
nutrition goes way past your body’s physical manifestation.
Your daily nutrients are the source of your body’s energy. The upside of
mastering your nutrition is insane.
Although we built our Nutrition Sidekick Journal as a guide for this journey
of mastery, it’s not a necessity to make major shifts in your eating.
If you are not eating perfectly, there is always a reason - usually multiple.
Instead of trying to change all of these eating habits at once (which is
incredibly hard and impractical), we invite you to approach the process by
mastering one long-lasting change at a time.
You may have dozens of little eating habits to change. To list some out:
• A desire to finish everything on your plate

• A feeling that 'food is special / rare' and not to waste rare opportunities to
eat specially-prepared food
• A feeling that because you ate so well during the week that you deserve to
indulge more over the weekend
• That if your body is signaling a mood to eat something, the right move is to
follow that impulse
These are all untrue paradigms. Once you realize how to break each of
them, your eyes will open to how much happier you can be. You will have
an utter mastery of food choices and your energy.
You’ll be able to walk into ANY situation, any event, and not be ruled by
food, which ultimately serves YOU and your body. OWN your food, own
your food choices, and you will slowly build your undeniable power over it.
142
Food mastery is a life-changing skill that will affect you for the rest of your
life and serve as your rocket to the land of incredible physique, confidence,
health, vitality, and energy.
With one change at a time you will begin to see the momentum, impact,
and level of ultimate control you have over your body and your future. Use
this fuel to help feed your growth and decision making.
(Optional)
I will commit to being mindful of every food choice I make this week.
____________________________ ________________
Signature Date
143
____________
EXERCISE
GUIDE Workout 41: Biceps & Triceps DATE

(WORKOUT 36)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. TOWEL CURL PREVIOUS BEST REPS: ____________

(WORKOUT 36)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. CURL YOUR LEG

(WORKOUT 36)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 36)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 41: Biceps & Triceps
PREVIOUS BEST
1. BODYWEIGHT DIPS (WORKOUT 38) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 38)
EXTENSION
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 38) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DIAMOND PUSH UP
(WORKOUT 38)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

145
1 2 3 4 _____ / 10
____________
EXERCISE

(WORKOUT 38)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 38)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 27) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DOORWAY ROW
(WORKOUT 38)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
PREVIOUS BEST
1. Y RAISES (WORKOUT 36) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 33)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. DOORFRAME HOLD
PREVIOUS BEST
(WORKOUT 36) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. PIKE PUSH UP
PREVIOUS BEST
(WORKOUT 33) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

147
1 2 3 4 _____ / 10
____________
EXERCISE
PREVIOUS BEST
(WORKOUT 37) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. IN & OUT PUSH UP

(WORKOUT 31)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
PREVIOUS BEST
(WORKOUT 31) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DECLINE PUSH UP

(WORKOUT 31)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 43: Chest
5. DECLINE PRAYERS

(WORKOUT 37)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
6. WIDE-STANCE PUSH UP
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
7. NARROW-STANCE PUSH UP
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
SUPERSETS DONE TODAY(CIRCLE): 149 TODAY’S WORKOUT INTENSITY:

1 2 3 4 _____ / 10
EXERCISE ____________
(WORKOUT 39)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. SQUAT
PREVIOUS BEST
(WORKOUT 34) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. CURTSY LUNGE
PREVIOUS BEST
(WORKOUT 39) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 39)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. CALF RAISE
PREVIOUS BEST
(WORKOUT 39) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 39) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
2. RUSSIAN TWIST
PREVIOUS BEST
(WORKOUT 31) REPS: ____________
3. LEG LIFT
PREVIOUS BEST
(WORKOUT 39) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
4. BICYCLE CRUNCH
PREVIOUS BEST
(WORKOUT 37) REPS: ____________

151
1 2 3 4 _____ / 10
____________
EXERCISE
1. RUN IN PLACE 2. SQUAT

152
_____ / 10
Pro-Tip
Notice if your supporting muscles are too weak for a movement.
If you notice you’re shifting your body in weird ways and not maintaining
perfect form during all points of each exercise, you are likely making this
large mistake:
The body-weight you’re using is enough for your main muscle (e.g. chest)
but too heavy for your underdeveloped supporting muscle (e.g. triceps).
By knowing exactly which muscles are used in each movement, you’ll be

able to identify the 'weakest link' and improve the strength of that muscle
by very intensely mentally focusing on its performance through each rep of
your movement.
If you notice this is happening with you, an effective remedy is to add an

extra day working that weak secondary muscle specifically (e.g. working
triceps out 2x a week).
Alternatively, you can add 3-4 extra sets of that muscle at the end of each
workout (even of different body parts) to catch it up.
To maintain form, however, consider whether or not you should

implement a variation of the exercise (e.g. push ups while on knees) until
you've built this muscle up.
153
____________
EXERCISE

(WORKOUT 43)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. INCLINE PUSH UP PREVIOUS BEST REPS: ____________

(WORKOUT 37)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. IN & OUT PUSH UP

(WORKOUT 43)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. PRAYERS
(WORKOUT 37)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
PREVIOUS BEST
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. FLEXING HAMMER CURL PREVIOUS BEST

(WORKOUT 41) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. CURL YOUR LEG

PREVIOUS BEST
(WORKOUT 41) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. TOWEL CURL
(WORKOUT 41)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

155
1 2 3 4 _____ / 10
____________
EXERCISE
1. DOORWAY ROW PREVIOUS BEST REPS: ____________

(WORKOUT 42)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 42)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. SUPERMAN
(WORKOUT 32)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. SCAPULAR PUSH UP
(WORKOUT 38)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
1. FLEXING OVERHEAD TRICEP PREVIOUS BEST

REPS: ____________
EXTENSION (WORKOUT 41)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 41)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 41) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DIAMOND PUSH UP
PREVIOUS BEST
(WORKOUT 41) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

157
1 2 3 4 _____ / 10
____________
EXERCISE
GUIDE Workout 48: Shoulders DATE
1. TOWEL SNATCH
PREVIOUS BEST
(WORKOUT 42) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. Y RAISES
(WORKOUT 42)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. DOORFRAME HOLD
PREVIOUS BEST
(WORKOUT 42) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
PREVIOUS BEST
(WORKOUT 36) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
Workout 48: Shoulders
5. ARM SCISSORS
(WORKOUT 36)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
6. PIKE PUSH UP
(WORKOUT 42)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
7. REVERSE PUSH UP

(WORKOUT 4)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

159
1 2 3 4 _____ / 10
____________
EXERCISE
(WORKOUT 44)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. CURTSY LUNGE
(WORKOUT 44)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. GLUTE BRIDGE
PREVIOUS BEST
(WORKOUT 39) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 44) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. CALF RAISE
PREVIOUS BEST
(WORKOUT 44) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 44) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
2. LEG LIFT PREVIOUS BEST

(WORKOUT 44) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL:10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
PREVIOUS BEST
3. STARFISH CRUNCH (WORKOUT 39) REPS: ____________

(WORKOUT 39) TIME: ____________

161
1 2 3 4 _____ / 10
____________
EXERCISE
1. JUMPING JACK 2. ALTERNATING LUNGE

162
_____ / 10
163
Check-In
How far am I from where I wanted to be when I started this journal?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
What do I think I need to do for the next few weeks to reach my initial goal
by the end of the journal?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
Which parts of my body am I noticing significant strength gains in? Which

ones are still lacking?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
164
Bonus Challenge
Going forward, complete a burn-out set, to failure, after 4 exercises in each

workout.
Burn-out sets are a fantastic way to push a muscle to a much further limit
than you normally do during a workout.
This consists of doing a set normally, then very soon after, doing one more
set to absolute failure.
To take your workouts to the next level, on the last, fourth set of an
exercise, after a 15-20 second break, perform a burn-out set. This only takes
~15 seconds or so each to do but will bring about an unforeseen level of
intensity for that muscle as you're truly pushing it to its limit.
If you've previously taken on the other workout challenges, you can do this
in addition to them. Simply choose four of the exercises each day to crush
your burn-out set.
(Optional)
I will complete a burn-out set at the end of four different exercises during my
next workout.
____________________________ ________________
Signature Date
165
____________
EXERCISE
PREVIOUS BEST
(WORKOUT 47) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 42)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 42) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DOORWAY ROW
(WORKOUT 47)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. SUPERMAN
PREVIOUS BEST
(WORKOUT 47) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 49) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
2. LEG LIFT
PREVIOUS BEST
(WORKOUT 49) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
3. BICYCLE CRUNCH
PREVIOUS BEST
(WORKOUT 44) REPS: ____________
4. PLANK
PREVIOUS BEST
(WORKOUT 49) TIME: ____________

167
1 2 3 4 _____ / 10
____________
EXERCISE

(WORKOUT 46)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. CROSS-OVER-BOX PUSH UP PREVIOUS BEST REPS: ____________

(WORKOUT 43)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. IN & OUT PUSH UP

(WORKOUT 46)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DECLINE PUSH UP
(WORKOUT 43)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________

(WORKOUT 46)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 46)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. TOWEL CURL
PREVIOUS BEST
(WORKOUT 46) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. SIDE-LYING BICEP CURL

(WORKOUT 26)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

169
1 2 3 4 _____ / 10
____________
EXERCISE

(WORKOUT 48)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 48)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. DOORFRAME HOLD PREVIOUS BEST

(WORKOUT 48) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. PIKE PUSH UP
(WORKOUT 48)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
PREVIOUS BEST
1. BODYWEIGHT DIPS (WORKOUT 47) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 47)
EXTENSION
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 47) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DIAMOND PUSH UP
(WORKOUT 47)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

171
1 2 3 4 _____ / 10
____________
EXERCISE
1. CURTSY LUNGE
(WORKOUT 49)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. VERTICAL LEAP
(WORKOUT 24)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. GLUTE BRIDGE
PREVIOUS BEST
(WORKOUT 49) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 49)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. CALF RAISE
PREVIOUS BEST
(WORKOUT 49) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 51) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

(WORKOUT 51) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

(WORKOUT 49) REPS: ____________

(WORKOUT 51) TIME: ____________

173
1 2 3 4 _____ / 10
____________
EXERCISE
3. PRAYERS 4. SIDE PLANK
7. SQUAT 8. SIDE PLANK

174
_____ / 10
Pro-Tip
Increase your cardio if your body fat is high.
For people trying to lose body fat - if you’re at a caloric deficit, working out
consistently, and still having trouble, it may be time to up your cardio.
Start by doing 20 minutes for two days a week and see how much of a
difference it makes over a 1-2 week period.
If you're still not seeing visible results, up the cardio amount by one day a
week, up to 6 days a week for 20 minutes each. This amount would be in
addition to the body-sculpting routine listed in this journal.
If you’d like some variety from the 'bodyweight' days listed in the journal,
which are meant to simulate a cardio program through circuit training, you
can switch to running outside or using a cardio machine (ellipitical,
treadmill, stairmaster, rowing machine, etc.).
You can follow a HIIT (high intensity interval training) program for any
machine you choose, which shifts away from long, static cardio to bursts of
intensity with recovery periods in between.
For example, one HIIT structure you could use is 30 seconds intense, 45
seconds recovery, and repeat for 20 minutes (16 cycles). Also, check out our
Badass Body Goals Journal for an excellent HIIT program (https://
habitnest.com).
175
____________
EXERCISE
PREVIOUS BEST
(WORKOUT 51) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. GOOD MORNING PREVIOUS BEST

(WORKOUT 51)
REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. SCAPULAR PUSH UP
PREVIOUS BEST
(WORKOUT 47) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DOORWAY ROW
(WORKOUT 51)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. SUPERMAN
PREVIOUS BEST
(WORKOUT 51) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 54) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

(WORKOUT 54) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

REPS: ____________
(WORKOUT 54)
4. PLANK
PREVIOUS BEST
(WORKOUT 54) TIME: ____________

177
1 2 3 4 _____ / 10
____________
EXERCISE
PREVIOUS BEST
1. STOP-AND-RELEASE PUSH UP (WORKOUT 52) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. DECLINE PRAYERS PREVIOUS BEST REPS: ____________

(WORKOUT 43)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. INCLINE PUSH UP
(WORKOUT 46)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. PRAYERS
(WORKOUT 52)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________

(WORKOUT 52)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 52)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. CURL YOUR LEG

(WORKOUT 46)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. TOWEL CURL
(WORKOUT 52)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

179
1 2 3 4 _____ / 10
____________
EXERCISE

(WORKOUT 53)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 53)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. DOORFRAME HOLD
PREVIOUS BEST
(WORKOUT 53) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. PIKE PUSH UP
(WORKOUT 53)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
PREVIOUS BEST
1. BODYWEIGHT DIPS (WORKOUT 53)
REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 53)
EXTENSION
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 53)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DIAMOND PUSH UP
(WORKOUT 53)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

181
1 2 3 4 _____ / 10
____________
EXERCISE
(WORKOUT 49)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. GLUTE BRIDGE
(WORKOUT 54)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. CURTSY LUNGE
PREVIOUS BEST
(WORKOUT 54) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
PREVIOUS BEST
(WORKOUT 54) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. CALF RAISE
PREVIOUS BEST
(WORKOUT 54) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 56) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

(WORKOUT 56)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

(WORKOUT 44) REPS: ____________

(WORKOUT 56) TIME: ____________

183
1 2 3 4 _____ / 10
____________
EXERCISE
3. STARFISH CRUNCH 4. BICYCLE CRUNCH
7. PUSH UP 8. VERTICAL LEAP

_____ / 10
Check-In
How do I feel about the way I look now compared to when I started?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
Which body parts am I happier with?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
Which body parts do I need to work more (maybe a bonus day for those
muscles)?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
Am I noticing any changes in my mental attitude in general (happier, more

confident, etc.)?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
185
____________
EXERCISE
(WORKOUT 56)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 56)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 51)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DOORWAY ROW
PREVIOUS BEST
(WORKOUT 56) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. SUPERMAN
PREVIOUS BEST
(WORKOUT 56) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

PREVIOUS BEST
(WORKOUT 59) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

(WORKOUT 59) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

(WORKOUT 56) REPS: ____________
4. PLANK
PREVIOUS BEST
(WORKOUT 59) TIME: ____________

187
1 2 3 4 _____ / 10
____________
EXERCISE

(WORKOUT 57)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. DECLINE PRAYERS PREVIOUS BEST REPS: ____________

(WORKOUT 57)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
(WORKOUT 52)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DECLINE PUSH UP
(WORKOUT 57)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________

(WORKOUT 57)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 57)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. CURL YOUR LEG

(WORKOUT 57)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. TOWEL CURL
(WORKOUT 57)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

189
1 2 3 4 _____ / 10
____________
EXERCISE

(WORKOUT 58)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 58)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. DOORFRAME HOLD
(WORKOUT 58)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. PIKE PUSH UP
(WORKOUT 58)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________

(WORKOUT 58)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 58)
EXTENSION
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 58)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
4. DIAMOND PUSH UP
(WORKOUT 58)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

191
1 2 3 4 _____ / 10
____________
EXERCISE
(WORKOUT 59)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
2. GLUTE BRIDGE
(WORKOUT 59)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
3. CURTSY LUNGE

(WORKOUT 59)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 59)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)
_____________
5. CALF RAISE
PREVIOUS BEST
(WORKOUT 59) REPS: ____________W
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)
SET 4 REPS: ____________ (GOAL: 10-20)

(OPTIONAL)

(WORKOUT 61)
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

(WORKOUT 61) REPS: ____________
SET 1 REPS: ____________ (GOAL: 10-20)
SET 2 REPS: ____________ (GOAL: 10-20)
SET 3 REPS: ____________ (GOAL: 10-20)

(WORKOUT 59) REPS: ____________

(WORKOUT 61) TIME: ____________

193
1 2 3 4 _____ / 10
____________
EXERCISE
3. STARFISH CRUNCH 4. BICYCLE CRUNCH
7. PUSH UP 8. VERTICAL LEAP

_____ / 10
Congratulations!!!
You’ve made it to the end of the journal and completed an INTENSE body
sculpting regimen that has no doubt increased your strength, appearance,
confidence, and ability to accomplish your goals.
For you to have gotten this far means you’ve earned a very serious
congratulations. You need to celebrate because your willpower and
confidence should be soaring through the roof.
You’ve gained lessons about yourself not many dare to approach. You’ve
struggled with your own mind, body and heart and gained some serious
control over them. You fully understand that you have the power in you to
accomplish ANY goal you put your mind to.
That’s so awesome.
You are a true WARRIOR.
Note: We LOVE sharing stories of our users and what their lives looked like
BEFORE using the journal compared to where they are NOW!
If you want to share your story with us, you can do so here:
habitnest.com/weightliftingtestimonial
195
Check-In
How has my life changed since I started this program?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
What changes have I seen in my attitude?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
What physical changes have I seen?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
How do I feel about myself in general compared to when I started this

program?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
How do I see myself continuing to build on what I’ve learned and gained by
doing this program?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
196
- Fin -
197
So… What Now?
Although you should feel very accomplished for getting through this entire
journal… know that you built this habit to continually improve your life.
Don’t stop now. This is only the beginning.
One huge factor to this is tracking your progress. Once you stop tracking, it
makes it exponentially easier for you to skip having a consistent workout
practice (due to the lack of accountability with yourself).
Remember: Every single day in your life where you incorporate a strong
foundation of fitness will automatically be a better day of your life.
You only stand to gain from continuing this habit.
198
Continuing the Habit
The first question we get from users who finish the journal is 'what should I
do now?' For that reason we have an array of weight-training journals in
the Weightlifting Gym Buddy Journal series!
If you think it'd be useful for you to continue growing with this practice,
you can find out more here: habitnest.com/weightliftingseries
The series includes:
• The Weightlifting Gym Buddy Journal - Volume I

• The Weightlifting Gym Buddy Journal - Volume II
• The Weightlifting Gym Buddy Journal - Volume III
• The Weight Training Tracker
Each one of these journals requires access to a gym.
The Volumes gradually increase the difficulty of each workout as time goes
on, helping to promote continual muscle development and introduce
further variety to your workouts.
By the time you complete all three starting journals, you will have found
which exercises have been most impactful for you and your progress. The
final journal, The Weight Training Tracker, becomes a blank canvas for you
to design your own workouts each day and follow along from there.
If you feel it would be helpful to continue this practice and tracking your
progress, these are the tools for you.
You can get yours here!
habitnest.com/weightliftingseries
199
Meet the Habit Nest Cofounders
Amir Atighehchi graduated from USC’s Marshall

School of Business in 2013. He got his first taste of
entrepreneurship during college with Mikey when
they co-founded a bicycle lock company called
Nutlock. It wasn’t until after college when he opened
his eyes to the world of personal development and
healthy habits. Amir is fascinated by creative
challenges and entrepreneurship.
Mikey Ahdoot transformed his life from a 200+

pound video game addict to someone who was doing
17 daily habits consistently at one point. From ice
cold showers to brainstorming 10 ideas a day
(shoutout to James Altucher) to celebrating life every
single day, he is first hand becoming a habit routine
machine that sets himself up for success daily. He is a
graduate of USC’s Marshall School of Business and a
proud Trojan.
Ari Banayan graduated from the University of

Southern California Gould School of Law in 2016.
Through his own life experience, he understands
how important it is to take care of ourselves mentally,
physically and emotionally to operate at maximum
capacity. He uses waking up early, reading,
meditation, exercise, and a healthy diet to create a
solid foundation for his everyday life.
Read all of our full stories here:

habitnest.com/aboutus
200
Shop Habit Nest Products
201
The Morning Sidekick Journal is the first journal we created at Habit
Nest. It begins by walking through the What, the How, and the Why
of building morning routines with an intro section (~35 pages),
followed by 66 days of content and 66 days of tracking to help instill
the habit within you.
Morning routines are shown to be one of the most critical elements

of winning your day. Starting your day off on the right foot sets the
tone for the rest of it.
The journal is specifically designed to create a cycle of accountability

within yourself by using your nights to hold you accountable in the
morning, and your mornings to map out what’s needed for that
night.
It’s jam-packed with effective and actionable content that will help
you build this habit in bite sized chunks.
Like all of our products, The Morning Sidekick Journal comes with a
50-year satisfaction guarantee.
One thing we love: Regardless of what time you wake up, the journal
will show you how to create a routine (short or long) that works for
you.
Get yours at: habitnest.com/morning
202
Sample Journal Page ____________
DATE
11:00pm & TOMORROW I’LL WAKE UP AT: ________
TONIGHT I’LL SLEEP AT: ________ 6:30am
Night O
(Begin MEMORABLE MOMENT(S) I EXPERIENCED TODAY:

Nighttime
Watching the sunrise on my morning run :)
_______________________________________________________
Routine.)
Finally made time to clean out the house!
_______________________________________________________
MY MORNING RITUAL TOMORROW WILL BE: Completed?

1. 5 minutes of meditation
___________________________________________________
2. Read 2 pages of “Think and Grow Rich”
___________________________________________________
3. Affirmations
___________________________________________________
4. Walk 2 blocks outside
___________________________________________________
5. Plan out and strategize the rest of my day
___________________________________________________
11:30pm & WOKE UP TODAY AT: __________

LAST NIGHT I SLEPT AT: ________ 6:30am
Day 1
MY MOST IMPORTANT TASK FOR TODAY IS:
(Begin
Morning Begin my new marketing project at work!
_______________________________________________________
Routine.)
ONE SMALL WAY I CAN IMPROVE MYSELF IS:
Less Facebook / Instagram in the mornings

_______________________________________________________
TOP TWO DISTRACTIONS TO MINIMIZE TONIGHT (BEFORE BED):
Watching YouTube in bed (limit: 15mins)

1. ___________________________________________________
Watching the news (limit: 15mins)
2. ___________________________________________________
39
203
Gra$tude Sidekick
Journal
The Gratitude Sidekick Journal has a huge focus on shifting your

perspective in life.
A few key points about this journal make it stand out:
• A section covering the science of gratitude and how it shapes our brains
• Rotating themes to spark different ideas of what to be grateful for
• A daily question about shifting your perspective
• A daily question about improving the relationship you hold with yourself
• Actionable mini-challenges to inject gratitude into your life
There is so much variety packed into this journal around approaching

gratitude from many different yet practical angles to see what works for
you.
When the lessons are fully implemented, it can help bring about one of the
biggest changes of happiness in someone's life.
One thing we love: The journal really explores how our experience in life is
predicated on how we choose to view the world. It helps you rewire your
brain to deeply root from a place of gratitude.
Get yours at habitnest.com/gratitude
204
August 21st
Sample Journal Page ____________
DATE
WHAT AM I GRATEFUL FOR TODAY?

(OPTIONAL THEME: RELATIONSHIPS)
1. Knowing how many people love me, inside and out

___________________________________________________
2. All of the incredible friendships I’ve built in my life
___________________________________________________
3. The knuckle dimples on my baby’s chubby hands
___________________________________________________
BENEFITS I'M FEELING (CIRCLE):
Feel More Increased Felt More Reduced

Happier Creative Confidence Lighter Energized Anxiety
IN WHAT WAYS COULD I BE WAY LESS FORTUNATE THAN I AM NOW?
I've been stressing out about all the things I'm juggling
_______________________________________________________
between work and home demands… but really I’m beyond
_______________________________________________________
lucky to even have an amazing family and rewarding job.
_______________________________________________________
HOW COULD I SHIFT MY SELF-TALK TO BE MUCH MORE SUPPORTIVE, AS

IF I WERE MY OWN BEST FRIEND?
By remembering that I’m a powerful, beautiful soul who’s

_______________________________________________________
always looking out for others and improving the world!
_______________________________________________________
MINI GRATITUDE ACTION FOR TOMORROW: Completed?

THINK OF SOMETHING YOU MAY DO IN THE FUTURE THAT YOU’LL BE VERY
CRITICAL OF YOURSELF FOR. MAKE A PACT NOW THAT YOU’LL BE RIDICULOUSLY
EMPOWERING AND SUPPORTIVE INSTEAD.
39
205
Nutri$on Sidekick
Journal
The Nutrition Sidekick Journal has a similar layout to The Morning

Sidekick Journal. It's designed to be flexible and adaptable to whatever
food goals you may have. It can be used to successfully implement:
• Calorie counting
• Weight management and/or muscle building
• General healthy eating
• Paleo / vegan / IIFYM / ketosis / other custom diets
The journal serves as your personal trainer for losing weight and
regaining control over your eating habits quickly and effectively.
It allows you to perfectly track all that you need for YOUR body’s
optimum nutrition. These include:
• Daily caloric intake goal

• Water drinking goal
• Exercise goal
• Planned vs. actual meals, (& caloric intake for each)
• Snacks, alcohol, and other intake
• Upcoming big meals to watch out for
One thing we love: A lot of the tips are designed to help you break the
association that may exist between your confidence / happiness and
your body weight.
Get yours at habitnest.com/nutrition
206
207
The Meditation Sidekick Journal is built to help two types of people:
1. To help newcomers or past strugglers to easily own the practice

of meditation.
2. To help constant meditators push their practice to another level.
Layout of the journal
1. Building the foundation - get a quick insight into the science

behind meditation and get an idea of what you're likely to
experience during it.
2. Accountability - track your practice daily to see your progress and

hold yourself accountable in staying consistent.
3. Learn in bite-sized chunks - get daily exposure to different types

of meditations (e.g. transcendental, gratitude, physical body, etc.)
and see which ones impact your life the most.
One thing we love: The journal is not just designed to help you
meditate effectively, but more importantly, to help you reach the end
goal of consistently living mindfully every day.
Get yours at habitnest.com/meditation
208
209
The Badass Body Goals
Booty Shaping &
Resistance Training
Journal
The Badass Body Goals Booty Shaping & Resistance Training Journal is a
full, 10-week personal training program which includes 50 guided
workouts that are each unique, engaging, and challenging.
The journal is co-written by fitness expert Jennifer Cohen and has a

large focus on circuit training (60% of the journal) with a variety of
weight training for the remainder.
• The journal is designed to be done at home or in the gym with

weights if you want to use more resistance.
• Every journal comes with a timed video guide that allows you to do
the workout from beginning to end by simply following along each
day.
• Track your results by filling in certain important variables as you

complete each workout. As a result, you’ll be getting constant
encouragement by seeing first-hand how quickly you’re improving.
• The journal contains an optimal mix of 4-3-2-1 interval circuits

and resistance training workouts workout days. The two are
designed to keep you engaged with different movements for short
periods which will optimize fat loss and muscle development at the
same time.
Get yours at habitnest.com/badass
210
____________
EXERCISE
GUIDE Workout 1: 4-3-2-1 DATE
https://HabitNest.link/booty01
30s GLUTE ACTIVATION WARMUP
EACH
a. Clam Opener b. Glute Bridge w/ c. Fire Hydrant d. Lateral Leg Raise

Band Flutter
(30s Each Leg) (30s Each Side) - 30s Each Leg (w/ Foot Flexed)
- 30s Each Leg (w/ Toes Pointing Down)
——————————— 30 SECOND BREAK ———————————
60s CIRCUIT 1
EACH
1a. Curtsy Lunge 1b. Curtsy Lunge 1c. Boxing Jab 1d. Side to Side Squat
REPS: ______________ REPS: ______________ REPS: ______________ REPS: ______________

(Left Leg) (Right Leg)
——————————— 30 SECOND BREAK ———————————
50s CIRCUIT 2
EACH
2a. 180° Jump Twist to Floor Tap 2b. Squat to 2c. Plie Jump Squat
Overhead Press
SET 1 REPS: ______________ SET 1 REPS: ______________ SET 1 REPS: ______________
SET 2 REPS: ______________ SET 2 REPS: ______________ SET 2 REPS: ______________
50
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213
Content Index
Workout 1: Back & Triceps Workout 16: Triceps & Biceps
Workout 2: Chest & Biceps Workout 17: Chest & Abs
Workout 3: Legs & Abs Common Form Issue: Back & Shoulders
Workout 4: Shoulders Workout 18: Back & Shoulders
Workout 5: Full Body Circuit Common Form Issue: Squats & Lunges
Double Pro-Tip Workout 19: Legs
Workout 6: Back & Shoulders Workout 20: Full Body Circuit
Common Form Issue: Push Ups & Flexing Exercises Check-In
Workout 7: Biceps & Triceps Bonus Challenge
Workout 8: Chest Workout 21: Back & Abs
Workout 9: Legs & Abs Workout 22: Chest & Biceps
Workout 10: Full Body Circuit Workout 23: Shoulders & Triceps
Check-In Workout 24: Legs
Bonus Challenge Workout 25: Full Body Circuit
Workout 11: Back & Abs Double Pro-Tip
Common Form Issue: Push Ups & Doorway Exercises Workout 26: Biceps & Shoulders
Workout 12: Chest & Biceps Workout 27: Back & Triceps
Workout 13: Triceps & Shoulders Workout 28: Chest
Common Form Issue: Legs & Abs Workout 29: Legs & Abs
Workout 14: Legs & Abs Workout 30: Full Body Circuit
Workout 15: Full Body Circuit Check-In
Pro-Tip
214
Bonus Challenge Workout 48: Shoulders
Workout 31: Chest & Abs Workout 49: Legs & Abs
Workout 32: Back & Biceps Workout 50: Full Body Circuit
Workout 33: Shoulders & Triceps Check-In
Workout 34: Legs & Abs Bonus Challenge
Workout 35: Full Body Circuit Workout 51: Back & Abs
Super Read Workout 52: Chest & Biceps
Workout 36: Shoulders & Biceps Workout 53: Shoulders & Triceps
Workout 37: Chest & Abs Workout 54: Legs & Abs
Workout 38: Back & Triceps Workout 55: Full Body Circuit
Workout 39: Legs & Abs Pro-Tip
Workout 40: Full Body Circuit Workout 56: Back & Abs
Check-In Workout 57: Chest & Biceps
Bonus Challenge Workout 58: Shoulders & Triceps
Workout 41: Biceps & Triceps Workout 59: Legs & Abs
Workout 42: Back & Shoulders Workout 60: Full Body Circuit
Workout 43: Chest Check-In
Workout 44: Legs & Abs Workout 61: Back & Abs
Workout 45: Full Body Circuit Workout 62: Chest & Biceps
Pro-Tip Workout 63: Shoulders & Triceps
Workout 46: Chest & Biceps Workout 64: Legs & Abs
Workout 47: Back & Triceps Workout 65: Full Body Circuit
Congratulations!!!
215
216
Workout Index
217
Workout Index
• Ab Workouts
• Back Workouts
• BicepWorkouts
• Chest Workouts
• Circuit Workouts
• Leg Workouts
• Shoulder Workouts
• Tricep Workouts
218
Ab Workouts
Bicycle Crunch
1. Lie flat with your lower back pressed to the ground. Place your hands behind your head
slightly above your neck. Lift your shoulders into a crunch position.
2. Raise yours legs so that your thighs are perpendicular to the ground and your shins
parallel to the ground.
3. Simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg
while pulling in the knee of the left leg.
4. Bring your right elbow close to your left knee by crunching to the side. Then crunch to the
opposite side as you cycle your legs and bring your left elbow closer to your right knee.
5. Alternate sides.
Starfish Crunch
1. Lie on your back with your arms and legs stretched out into an 'X' position.
2. In one movement, bring one arm straight up across your body while simultaneously
lifting your opposing leg and lifting your head.
3. Attempt to touch one arm to your opposite ankle, or try to come as close as you can.
4. Alternate sides.
219
Ab Workouts
Leg Lift
1. Lie with your back flat on the floor (or on a bench) with your legs extended in front of
you.
2. Place your hands to your sides with your palms facing down. To keep your hands down
for support, you can place them under your glutes.
3. Keep your legs fully extended and as straight as possible (it’s okay if your knees slightly
bend). Hold the contraction at the top for a second.
4. Slowly lower your legs back down to the starting position.
Plank
1. Place your forearms on the ground with your elbows aligned beneath your shoulders.
Keep your arms parallel to your body at about shoulder-width distance. (You should be in
a push up position, only on your forearms rather than your hands).
2. Ground your toes into the floor and squeeze your glutes to stabilize your body. Be careful
to not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot in front of
your hands. Your head should be in line with your back. Contract your abdominals to
keep yourself up and prevent your booty from sticking up.
4. Keep your back flat and hold the position for as long as possible without compromising
form.
220
Ab Workouts
Russian Twist
1. Lie down on the floor placing your feet either under something that will not move or
by having a partner hold them. Your legs should be bent at the knees.
2. Elevate your upper body so that it creates an imaginary V-shape with your thighs.
Your arms should be fully extended in front of you perpendicular to your torso and
with the hands clasped. This is the starting position.
3. Twist your torso to the right side until your arms are parallel with the floor while
breathing out.
4. Hold the contraction for a second and move back to the starting position while
breathing out. Now move to the opposite side performing the same techniques you
applied to the right side.
5. Repeat for the recommended amount of repetitions.
Spider-Man Plank Crunch
1. Get in plank position by placing your elbows and toes on the floor. Hold your body up off
the floor in this position.
2. Bring your right knee on the outside of your body to your right elbow.
3. Straighten your right leg back to the floor.
4. Complete the same movement with your left leg and keep alternating sides.
221
Back Workouts
Superman
1. Lie face down on the ground, toes pointed, ankles touching the ground, arms extended
forward, like Superman in flight, palms down, touching the ground.
2. Pull your arms and legs off the ground by engaging your glutes, shoulders, core, and back.
They should raise up 2-3 inches.
3. Ensure that your arms are also fully contracted.
4. Hold this position for 1-2 seconds.
5. Slowly lower your arms and legs back to the starting position. Repeat for prescribed
number of reps.
Aquaman
1. Lie face down on the ground, toes pointed, ankles touching the ground, arms extended
forward, like Superman in flight, palms down, touching the ground.
2. Pull one arm and the opposite leg off the ground by engaging your glutes, shoulders, core,
and back. They should raise up 2-3 inches.
3. Ensure that your arms are also fully contracted.
4. Hold this position for 1-2 seconds.
5. Slowly lower your arm and leg back to the starting position. Repeat, using the other arm
and opposite leg. This is one rep.
222
Back Workouts
Simulated Pull Up
1. Grab a towel or t-shirt, hold it in both hands, and stand in a squat position.
2. Hold the towel out in front of you with your arms extended, and pull on both sides of the
t-shirt or towel as hard, as you can as if you were trying to rip it.
3. As you continue to try to rip the towel or t-shirt, slowly bring your elbows backwards as if
you were trying to squeeze your shoulder blades together.
4. When your hands get as close to your chest as possible, slowly return to the starting
position and repeat until the set is complete. Remember to KEEP trying to rip the towel
throughout the entire exercise.
Good Morning
1. With feet hip-width apart, stand upright, knees slightly bent, and place your hands at the
back of your head, elbows opened wide.
2. Engage your abdominal muscles by pulling them into your spine. Keeping your spine
neutral and pressing your rear backward, bend forward at the hips and continue doing so
until your back is nearly parallel to the floor.
3. Slowly return to standing, engaging your core and squeezing your glutes at the top of the
movement. Continue for the prescribed number of repetitions.
Front-to-Back Towel Pull
223
Back Workouts
Front-to-Back Towel Pull
2. Hold the towel out in front of your chest with your arms extended, and pull on both sides
of the t-shirt or towel as hard, as you can as if you were trying to rip it.
3. As you continue to try to rip the towel or t-shirt, slowly bend your elbows and bring the
towel toward your chest, as if you were doing a barbell press. This is one rep.
4. Repeat as prescribed.
Doorway Row
1. Stand on the outside of an open doorway, facing the doorway.
2. Grip the doorjamb with each hand, palms facing outward.
3. With feet together and knees slightly bent, slowly lean your upper body back, away from
the doorjamb, until your arms are straight. Your arm & back muscles should be
supporting the weight of your upper body.
4. Using your lats, other supporting back muscles, and biceps pull yourself up toward the
door, ensuring that your shoulder blades are pulling toward one another. This is one rep.
Scapular Push Up
224
Back Workouts
Scapular Push-Up
1. Position yourself as though you were going to perform a plank, hands directly beneath
shoulders, arms straight, feet hip-width apart, balancing on toes.
2. Exhale. Push your shoulder blades apart as if your shoulders are moving closer to the
ground. This movement will cause your upper back to rise slightly toward the ceiling.
3. Ensure that your core is engaged and arms are still straight, inhale. Bring your shoulder
blades back toward each other without changing the rest of your body’s position.
*Note: This can be done on the knees instead of toes.
Reverse Snow Angel
1. Position yourself face-down on the floor with arms stretched out in front of you, palms
facing the floor, legs closed.
2. Slowly lift your chest, arms, and legs slightly off of the ground.
3. Slowly so as to feel the tension and resistance, move your arms down toward the hips and
legs outward, and then return to the original position, as though you’re performing
jumping jacks or a snow angel.
4. Rest limbs on the ground briefly before beginning the next rep.
*Note: If you perform this on a wood or otherwise smooth floor, you can place washcloths
under your palms and toes and complete the reps without lifting your limbs off of the floor.
225
Bicep Workouts
Flexing Curl
1. Stand, with knees slightly bent.
2. Flex the muscles in your right arm, clench your fist. Slowly curly your arm upward,
keeping it squeezed and under tension throughout the lift.
3. At the peak of the movement, when your hand is next to your shoulder, maintain the
squeeze, and then slowly allow your arm to return.
4. Do this with the other arm.
5. Repeat!
Flexing Hammer Curl
1. Stand upright with your feet shoulder-width apart. Your elbows should be tucked in close
to your torso and your palms should be facing your torso.
2. Keep your upper arm stationary as you contract your biceps and curl your arms directly
upward. Continue to raise your arms until your biceps are fully contracted and your wrist
is at shoulder-level. Focus on only moving your forearm. Keep the muscle flexed!
3. After a brief pause, slowly begin to lower your arms back down to the starting position.
226
Bicep Workouts
Towel Curl
1. Grab a towel or t-shirt, hold it in both hands, palms facing upward and stand with knees
slightly bent, feet hip-width apart.
3. As you continue to try to rip the towel or t-shirt, slowly curl your arms toward your body,
as though you were curling a barbell.
4. When your hands reach your chest, slowly return to the starting position and repeat until
the set is complete. Remember to KEEP trying to rip the towel throughout the entire
exercise.
Doorway Curl
1. Stand in a doorway, facing the doorjamb, one foot in the doorway, the other on the
outside of it.
2. With your hands positioned at chest-height, grip the doorjamb. Position your feet so
they’re close to the doorjamb and in a narrow stance.
3. Lean your body back, extending your arms. This is your starting position.
4. Engage your biceps and slowly pull your body toward the doorjamb. When you reach the
doorjamb, contract your muscle. This is one rep.
*Note: For added challenge, step closer to the doorjamb or even straddle the wall with your
feet.
227
Bicep Workouts
Side-Lying Bicep Curl
1. Lie on your right side, hips and knees flexed, cushion beneath your right elbow.
2. Using your right hand, grasp your right thigh, just under the knee.
3. Let your left hand rest comfortably on your body.
4. Exhale. Raise your torso by flexing your bicep to pull.
5. Squeeze your biceps and hold this position for two seconds.
6. Inhale. Slowly lower your torso to starting position while maintaining tension.
7. This is one rep. Repeat for the opposite side.
Curl Your Leg
1. Sit in a chair with feet comfortably on the ground.
2. Take your right hand and grasp your left leg, under the knee. Your leg will serve as your
resistance weight. Ensure that your leg remains “dead weight” through this exercise.
3. Engage your bicep muscles in your left hand and lift your right leg. Hold for a count of
two, keeping your bicep contracted throughout the movement.
4. Return to starting position. Repeat for the opposite side.
228
Chest Workouts
Reverse-Grip Push Up
1. Position yourself in a push-up position.
2. Rotate your wrists so that your fingertips are pointing toward your feet (depending on
flexibility, you can also choose to perform this with fingertips pointing out to the sides or
anywhere in between).
3. Inhale and bend your elbows and lower your chest toward the ground.
4. Push off the ground, while engaging your biceps, chest, and shoulder muscles as you
slowly push off and come back to the starting position.
Note: This can be done on the knees instead of toes. It can also be done standing with hands
on a wall, utilizing the same movements.
Push Up
1. Lie on the ground face down and place your hands shoulder width apart. Push your body
off the ground through your hands while keeping your back as straight as possible.
2. Lower yourself back down until your chest nearly touches the ground as you inhale.
3. Exhale and press your upper body back up to the starting position while squeezing your
chest, arms, and abdominal muscles.
229
Chest Workouts
Wide-Stance Push Up
1. Begin in plank position, hands more than shoulder-width apart. For variation, you can
point fingers straight ahead or turned a bit to the outside.
2. Bend your elbows slowly as you lower your body toward the floor.
3. When your chest reaches just below your elbows, pause for a count of two.
4. Contract your core muscles, press your hands into the ground, and lift your body back to
start.
Note: This can be performed on the knees instead of toes.
Narrow-Stance Push Up
1. Begin in plank position, hands a few inches apart from each other. The closer they are to
each other, the more difficult this exercise will be.
2. Bend your elbows slowly as you lower your body toward the floor.
3. When your chest reaches just below your elbows, pause for a count of two.
4. Contract your core muscles, press your hands into the ground, and lift your body back to
start.
Note: This can be performed on the knees instead of toes.
230
Chest Workouts
Incline Push Up
1. Stand facing a sturdy ottoman, bed, couch, bench, etc.
2. Position your hands on the edge of the furniture, slightly more than shoulder-width apart,
ensuring that your elbows are not locked in place. Step your feet back until your back is
straight and you are resting on the balls of your feet. This is your starting position.
3. Keeping your body straight through the entire exercise, lower yourself down toward the
furniture slowly and with control until your chest touches the furniture.
4. Push your body upward, away from the furniture until you reach the original position. Do
this to failure for each set.
*Try different heights of furniture for variety and to utilize slightly different muscles each
time.
Decline Push Up
1. Begin on hands and knees, hands on the ground at shoulder-width or slightly wider (you
won’t want to go wider than this or your range of motion will be severely limited).
2. Lift one leg and position it atop a sturdy piece of furniture (bench, ottoman, etc.). Do this
for the other leg. Ensure that your body is in a straight line before continuing. Pay
attention to hips and buttocks and ensure that they aren’t caving or arching. Double check
hand placement and ensure that arms are extended.
3. Bend at the elbow and allow your chest to lower. You’ll find yourself looking upward
slightly. This is normal, just ensure that you don’t try to compensate the movement with
your back or buttocks.
4. Push yourself back to the starting position, being careful not to lock your elbows. This is
one rep.
231
Chest Workouts
Prayers
1. Stand upright with your knees slightly bent.
2. Place your hands together in a praying position in front of your chest. Your elbows should
be pointing out to your sides and your fingers pointing ahead of you while pushing tightly
against each other.
3. Slowly move your hands outward away from your body so that your arms fully extend
while still positioned together and pushing tightly against each other.
4. To feel this movement to its highest extent, you want to be pushing your hands together as
tightly as you possible. You can try putting ad weighted plate between your hands to
increase the difficulty.
5. Bring your wrists back in toward your chest.
Incline Prayers
against each other.
3. Slowly move your hands outward away from your body so that your arms fully extend, up
and away from your chest, while your hands are still positioned together and pushing
tightly against each other.
tightly as you possible. You can try putting a weighted plate between your hands to
232
Chest Workouts
Decline Prayers
against each other.
3. Slowly move your hands outward away from your body so that your arms fully extend,
town toward your hips and away from your chest, while your hands are still positioned
together and pushing tightly against each other.
tightly as you possible. You can try putting a weighted plate between your hands to
In-and-Out Push-Up
1. Starting out in a regular push-up position, lower the body until the elbows are bent 90°
and chest is one to two inches from the ground.
2. Pressing up explosively so that the hands leave the ground. While in the air, bring the
hands slightly in and back landing in close-grip push-up position, lowering down
smoothly.
3. Pressing up explosively so that the hands leave the ground again and widening the grip
again to go back into a regular push-up.
233
Chest Workouts
Stop-and-Release Push Up
1. Starting out in a regular push-up position, hands slightly more than shoulder-width.
2. Engage your core and lower the body all the way to the ground in a slow, controlled
movement.
3. With your chest on the ground, lift your hands off the ground, squeezing shoulders
together.
4. Place your palms back onto the ground and complete the push up. This is one rep.
Cross-Over-Box Push Up
1. Using a sturdy box or other object, get into push up position with one hand on the box
and the other hand on the floor. Your hands should be shoulder-width apart.
2. Lower yourself down as you would a typical push up, focusing on putting more of a bend
in the elbow of the arm on the box than your floor-arm. The goal is to keep your chest as
close to parallel with the ground as you can.
3. Push yourself back up, place the floor-hand on the box and move the box-hand onto the
floor. Once both arms have performed the push up, you’ve completed one rep.
234
Circuit Workouts
Alternating Lunge
Caution: This movement requires a great deal of balance so if you lack balance or are
suffering from an injury that affects your balance, hold on to a fixed object while completing
this movement.
1. Stand with your torso upright and your hands by your sides.
2. Step forward with your right foot about 2 feet in front of you while lowering your upper
body and maintaining your balance. Leave your left foot stationary behind you.
3. Squat down through your hips. Do not allow your front knee to extend beyond your toes
as you lower yourself. Keep your front shin perpendicular to the ground.
4. Using mainly the heel of your foot, drive yourself back up to the starting position.
5. Alternate sides.
235
Circuit Workouts
Squat
1. Stand upright with your feet a little wider than hip-width apart and your toes turned
slightly out. If you can, engage your abdominal muscles and broaden your chest by gently
pulling your shoulder blades in toward each other.
2. Bend your knees slowly, pushing your glutes and hips out and down behind you as if
you’re sitting down on a chair. Keep your head and shoulders aligned with your knees and
your knees aligned with your ankles.
3. Lower your body until your thighs are parallel to the ground. Keep your knees alined with
your toes (without surpassing them) as you lower yourself as straight down as possible.
You can raise your arms up and in front of you (no higher than parallel to the ground) as
you lower your body.
4. Straighten your legs to come up and squeeze your glutes as you approach the starting
position.
Burpee
1. Stand straight upright with both of your arms fully extended above your head.
2. Bring both hands to the ground in front of you and extend both legs straight behind you.
3. Jump or step your feet back to your hands.
4. Stand straight up and jump with your arms fully extended toward the ceiling.
236
Circuit Workouts
Crunch
1. Lie on your back with your knees bent and feet resting flat on the ground hip-width apart.
2. Place your hands behind your head so that your thumbs are behind your ears.
3. Hold your elbows out to the sides and slightly tilted inward.
4. Slightly tilt your chin down, leaving a few inches of space between your chin and your
chest.
5. Gently pull your abdominals inward.
6. Curl up and forward so that your head, neck, and shoulder blades lift off the ground.
7. Hold for a second at the top of the movement and then slowly lower yourself back down.
High Knee
1. Stand with your feet about shoulder-width apart.
2. Lift one leg as you drive your knee up toward your chest and raise your opposite arm.
Slightly arch or round your lower back to keep your pelvis stationary and reduce strain on
your back.
3. Quickly place your foot back on the ground.
4. Bring your opposite leg upward in the same motion, driving your knee to your chest,
while raising your opposite arm. (This movement is essentially running in place to
increase your heart rate.)
5. Alternate sides.
237
Circuit Workouts
Jump
1. Bend at the knees.
2. Jump in the air as high as you can!
3. Land softly on your feet.
4. Repeat.
Jumping Jack
1. Stand with your feet together, knees slightly bent, and arms to your sides.
2. Jump while raising your arms and separating your legs. Land on your forefoot with your
legs apart and arms overhead.
3. Jump again while lower your arms and returning your legs to midline. Land on your
forefoot with your arms and legs in their original position and repeat.
238
Circuit Workouts
Mountain Climber
1. Get in a push up or plank position. Keep your abdominal muscles tight and your body
straight while holding yourself off the floor.
2. Pull your right knee into your chest. Make sure that your body doesn’t come out of its
push up or plank position. Keep your spine in a straight line and don’t let your head
slump. Having core body stability is very crucial for this movement.
3. Quickly place your right leg back down while simultaneously switching legs and pulling
your left knee into your chest. Make sure that at the same time you push your right leg
back, you pull your left knee into your chest using the same form. (This movement is
essentially running in place while maintaining a straight and aligned body.)
4. Alternate sides.
Prayers
against each other.
3. Slowly move your hands outward away from your body so that your arms fully extend
while still positioned together and pushing tightly against each other.
tightly as you possible. You can try putting a 5 or 10 pound weighted plate between your
hands to increase the difficulty.
239
Circuit Workouts
Run In Place
1. Stand with your feet about shoulder-width apart.
2. Lift one foot off the ground by bending at the knee and repeat the motion with alternating
legs.
Side Plank
1. Lie down on your right side with your legs straight.
2. Prop yourself up with your right forearm so that your body forms a diagonal line.
3. Rest your left hand on your hip.
4. Brace your abdominal muscles and core.
5. Split the time between both sides of your body.
240
Circuit Workouts
Simulated Pull Up
3. As you continue to try to rip the towel or t-shirt, slowly bring your elbows backwards as if
you were trying to squeeze your shoulder blades together.
4. When your hands get as close to your chest as possible, slowly return to the starting
position and repeat until the set is complete. Remember to KEEP trying to rip the towel
throughout the entire exercise.
Towel Snatch
1. While holding a towel or t-shirt, get into a squat position with your feet wider than
shoulder-width apart.
2. Hold the towel out in front of your body with your arms fully extended in front of you.
3. Spread your arms as if you are attempting to rip the towel in half.
4. While maintaining the squeeze of trying to rip the towel and keeping your arms straight,
raise the towel up above your head and then lower it back down to the starting position.
241
Circuit Workouts
Vertical Leap
1. Sit in a deep squat position with your weight in your heels and your booty as far back as
possible.
2. Using your arms for momentum, jump up as high as you can while extending your arms
to the ceiling.
3. Land in the same seated squat position that you started in.
242
Leg Workouts
Bodyweight Deadlift
1. Stand with your feet hip-width apart. Soften your knees and shift your weight to your left
leg.
2. In a controlled movement, drive your right leg behind you, hinging at the waist. Extend
your left arm directly out to the side and your right arm down toward the toes on your left
foot.
3. Continue tilting downward, driving your right heel back and your right hand fingertips
toward your toes, until your torso is nearly parallel to the ground.
4. Lift yourself up to starting position and repeat on the opposite side. This is one rep.
The Heisman
1. Jump or step onto your right foot and pull your left knee up towards your right
shoulder as you jump.
2. Next, jump onto your left foot while bringing your right knee up towards your left
shoulder.
3. Repeat the movement until the set is complete.
243
Leg Workouts
Calf Raise
1. Stand on the floor or, for more of a challenge, on a block or step, heels unsupported. (You
can also do this with a weight in one hand, using the other to support your balance.)
2. Slowly lower your heels toward the floor until you feel a stretch in your calves.
3. Before your heels touch the ground, contract your calf muscles, press in to the balls of
your feet, and raise yourself up until you’re supporting your body with your toes, your
heels raised up.
4. Repeat this, ensuring full control in all movements.
Vertical Leap
1. In a deep squat position with your weight in your heels and your booty as far back as
possible, using your arms for momentum, jump up as high as you can while reaching
your hands towards the ceiling.
2. Repeat this movement until the set is complete.
244
Leg Workouts
Tabletop + Donkey Kick
1. Get into a tabletop position with your hands and knees on the floor and your back
comfortably straight.
2. Raise one leg and straighten it out directly behind you while raising it as high as you
possibly can. Make sure to feel the contraction in your glute muscles.
3. Allow the leg to slowly return to the original position and repeat.
4. To increase the challenge of this exercise, place a weight behind your knee or utilize a
resistance band on your thighs.
Roundhouse Kick-to-Squat
1. Get into squat position.
2. Stand straight up. As you do, shift your body to the right, raise your left foot, and kick out
to the left.
3. As you’re bringing your leg back to the floor, enter into the original squat position.
4. Repeat until the set is complete.
245
Leg Workouts
Curtsy Lunge
1. Begin by standing upright, feet hip-width apart hands either relaxed to the sides or gently
clasped in front of your chest.
2. With your left foot, “draw” a semicircle until your left foot is behind your right, at a
lunge-distance.
3. Drop into a lunge, as deeply as possible, without allowing your knee to touch the floor.
4. Contract your gluteal muscles and return to staring position.
5. Repeat for the opposite leg to complete one rep.
Squat
1. Stand upright with your feet a little wider than hip-width apart and your toes turned
slightly out. If you can, engage your abdominal muscles and broaden your chest by gently
pulling your shoulder blades in toward each other.
2. Bend your knees slowly, pushing your glutes and hips out and down behind you as if
you’re sitting down on a chair. Keep your head and shoulders aligned with your knees and
your knees aligned with your ankles.
3. Lower your body until your thighs are parallel to the ground. Keep your knees alined with
your toes (without surpassing them) as you lower yourself as straight down as possible.
You can raise your arms up and in front of you (no higher than parallel to the ground) as
you lower your body.
4. Straighten your legs to come up and squeeze your glutes as you approach the starting
position.
246
Leg Workouts
Split Squat
1. Stand with feet shoulder-width apart, hands on hips. Step one foot forward as wide as
possible without losing form or balance. Ensure that your knee doesn’t extend over your
toes.
2. Bend both knees and lift the heel of your back foot up off of the ground, putting weight
into the heel of the front foot.
3. Continue lowering your weight until your back leg shin and front leg thigh are nearly
parallel to the ground.
4. Pause for a count of two. Drive the heel of the front foot into the ground and stand to
return to starting position. Repeat on the opposite side for one rep.
Glute Bridge
1. Position yourself with your back the ground, knees bent and feet on the floor, hip-width
apart, shins perpendicular to the floor.
2. Engage your core by first flattening your back onto the ground. Imagine a string pulling
your bellybutton into your spine.
3. Brace your core and drive your hips and chest upward at the same time until your torso,
hips and thighs form a 45° angle to the floor.
4. Contract your glute muscles and hold for a count of 2.
5. In a controlled movement, return to starting position to begin the next rep.
247
Leg Workouts
Elevated Glute Bridge
1. Position yourself with your back on the ground, heels of your feet resting on a sturdy
piece of furniture (e.g. ottoman, chair, bench, etc.) and knees bent at a 90° angle.
2. Engage your core by first flattening your back onto the ground. Imagine a string pulling
your bellybutton into your spine.
3. Brace your core and drive your hips and chest upward at the same time until your torso,
hips, and thighs form a straight line.
4. Contract your glute muscles and hold for a count of 2.
5. In a controlled movement, return to starting position to begin the next rep.
248
Shoulder Workouts
Towel Snatch
1. Grab a towel, t-shirt, band, or any sturdy, lightly stretchable object you can pull between
your hands. Hold the ends of it and let your hands naturally drop down below your waist
as if you were simply holding it.
2. Hold the object taught, as if you’re attempting to rip it in half (make sure you’ve chosen a
fabric that can withstand this).
3. As you pull it, keep you hands and arms straight and do not move your elbows. Move
your hands up from your body, all the way over your head, and then bring them back
towards your waist, ensuring that you are pulling the object the entire time.
Side Plank + Twist

1. Position yourself in a side plank, left shoulder over left elbow and body in a strong,
straight line.
2. Reach the fingertips of your right hand toward the ceiling.
3. Engage your core and turn your torso forward. Bring your right hand down and position
it between your torso and the floor, as though you were trying to twist and reach the rest
of the room behind you.
4. Slowly rotate back to starting position. Repeat on the other side to complete one rep.
249
Shoulder Workouts
Reverse Push Up
1. Position yourself as though you're about to perform a traditional push up, arms extended
and positioned slightly more than shoulder-width apart.
2. Bend at the knees, push your buttocks toward your ankles, pressing down on your hands,
until your knees are at a 90° angle (possibly more, if you have long legs!)
3. Pause for a second, then slide your entire body forward until you are back in traditional
push up position. This is one rep.
Doorframe Hold
1. Stand in a doorway, facing the doorjamb, feet hip-width apart. Bend both elbows at 90°,
make a fist, and place your fists against the wall.
2. Press into the wall as if you were attempting to push through the wall and into your
abdomen. Your shoulder should be engaged, but you shouldn’t move your shoulder at any
point during this movement.
3. Hold for a count of 5 and release. Repeat.
250
Shoulder Workouts
Arm Scissors
1. Stand upright with feet shoulder-width apart and a slight bend in the knees.
2. Stretch your arms out to your sides, parallel with the ground.
3. Engage your core and cross your arms over one another in front of your body.
4. Quickly bring them back to starting position.
5. Do the same, but alternating which arm crosses over the other. This completes one rep.
Pike Push Up
1. Position your body as though you were going to perform a plank, with your body forming
a straight line from head, hips, and heels.
2. Engage your core and begin to lift your hips toward the ceiling. At the same time, walk
your hands towards your feet.
3. Once your torso is nearly perpendicular to the ground, position your hands wider than
your shoulders. Shift your weight to your hands and move your feet so you are on your
toes.
4. Gaze toward your toes to keep your head neutral and begin to bend your elbows, lowering
your head toward the floor.
5. Once you’ve lowered as far as you can, push yourself back up to complete one rep.
251
Shoulder Workouts
Y Raises
1. Stand upright, feet shoulder-width apart.
2. With a slight bend in your elbows, raise your arms upward and out to the sides, making a
“Y” formation until elbows are aligned with each ear. Contract shoulder muscles.
3. Slowly lower arms, maintaining control to complete one rep.
4. Remember, the point is to feel the resistance and tension. Keep your shoulder muscles
flexed throughout the movement.
252
Tricep Workouts
Diamond Push Up
1. Start by lying on the floor face down with your hands closer than shoulder-width apart.
Hold your torso up at arm’s length.
2. Lower yourself until your chest almost touches the floor.
3. Using your triceps, press your upper body back up and squeeze your chest.
Flexing Overhead Tricep Extension
1. Stand upright with feet positioned about shoulder-width apart.
2. Extend your arms behind your head, elbows pointing toward the sky, keeping your triceps
flexed throughout the whole movement.
3. Clench your fists, as though you're trying to drive your fingers through your fist, and
engage your tricep muscles. Slowly bring your forearm up until your arms are straight in
the air.
4. Lower back down to starting position to complete one rep.
253
Tricep Workouts
Tricep Towel Rip
1. Grab a towel, t-shirt, band, or any sturdy, lightly stretchable object you can pull between
your hands.
2. Hold the ends of it at chest level, arms outstretched, but elbows slightly bent and pull the
ends away from each other, as though you’re attempting to rip it apart.
3. Hold for 2 counts and disengage muscles (without dropping the towel) to complete one
rep.
Bodyweight Skull Crusher
1. Position yourself on your hands and knees, hands positioned slightly less than shoulder-
width. Lower yourself down so that your elbows rest on the floor, positioned beneath your
body, palms facing down.
2. Lean forward. Your bodyweight should be supported by your elbows.
3. Extend your elbows and push your body off of the floor. Contract your tricep muscles.
4. Flex your elbows and lower your body to the starting position to complete one rep.
254
Tricep Workouts
Side Tricep Extension
1. Begin on your side on the floor, bodyweight supported by your elbow, which should be
positioned just beneath your shoulder. Your other arm can rest on your hip/abdomen.
2. Engage your tricep muscles, drive your forearm into the ground, and push yourself up
until your hand is on the floor, supporting your bodyweight.
3. Slowly lower your arm down to starting position, with elbow on the ground. Complete
prescribed number of reps on one side, before switching to the other side to round out all
reps.
Bodyweight Dips
1. Sit on a bench or sturdy surface (e.g. chair, box, ottoman, etc.) or simply, position yourself
on the floor. Place your hands on either side of you, shoulder-width apart, fingertips
curled over the edge of the furniture or palms flat on the floor, fingertips pointing toward
toes.
2. Slide your buttocks off of the edge. Your legs should be straight out in front of you and
your back should be close to the furniture.
3. Straighten your arms, but maintain a slight bend in your elbows.
4. Lower your body toward the ground by slowly bending your elbows.
5. Once they have formed a 90° angle, contract your tricep muscles, press the heels of your
hands into the furniture and lift your body back up. This is one full rep.
255
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Your home for building healthy lifestyle habits.

Created with love by:

All rights reserved.

Published by Every Damn Day, LLC.

No part of this publication may be reproduced, or stored in a retrieval system, or

Visit our website at www.HabitNest.com

We’d like to extend a wholehearted, sincere thank you to Skyler Wolpert,

We use our hard-earned intuition to outline beautifully designed, intuitive

Everything we create comes with a mix of bite-sized information, strategy, and

Ultimately, Habit Nest is a practical, action-oriented startup aimed at helping others

– Amir Atighehchi, Ari Banayan, & Mikey Ahdoot

1 The Key Factors of Body-Sculpting Success

16 Optimizing Every Aspect of Your Nutrition

217 Workout Index

Sometimes, you need a Gym Buddy at home.

- Which muscles will be worked,

Push & Pull Muscle Groups

1. Frequency: How often we train

All of this boils down to one very simple principle:

Our bodies change when we regularly push their current limits.

In general, 30 seconds - 90 seconds in between sets is a good bench mark.

How Often Should I Exercise?

• Light: Exercise 2 days a week.

• Medium: Exercise 4 days a week.

• Hard: Exercise 5-6 days a week.

Shoulder development is crucially important in body-sculpting, partially because

Abs, Obliques & Core

Leg training is critically important because it boosts testosterone, allowing further

The idea behind the mind-muscle connection is simple:

Acetylcholine is a neurotransmitter that stimulates your muscles to move.

Therefore… focused attention is very, very important.

Instead of stretching random muscles, we recommend becoming a strategic stretcher.

And avoid stretching:

Our bodies are masters of compensation.

Where the body can cheat, it will.

There must be a conscious vigilance to retain proper form.

And let’s be very clear: Form is vitally important.

Without proper form:

1. There is always a risk of injury.

Do the beautiful thing.

Traditional aerobic exercise (static exercise like running on a treadmill, biking, or

If you’re vehemently opposed to doing cardio, an approach you can take is an

Remember, intensity is what makes or breaks a workout, every day.

- Minimizing distractions like using your phone during rest periods.

To help hold you accountable to increasing your intensity, we added a 'Workout

You WILL feel sore.

How do I find the balance?

There is a lot of information on diﬀerent types of supplements to assist in achieving

1. Have minimal excess body fat, and

Fat Loss vs. Weight Loss

Your body needs a certain amount of energy to function.

A calorie is a unit of energy – it is the energy value of food.

1. Your body needs energy to function, and is in a constant state of energy

Some things covered inside the Nutrition Sidekick Journal:

1. How to manipulate your body to burn fat while maintaining muscle

1. You want to increase your muscle mass

The problem with the scale

Accurately measuring your body fat percentage

How do I get the right data?

CALORIES CALORIES

CARDIO CARDIO

CALORIES CALORIES

CARDIO CARDIO

CALORIES CALORIES

CARDIO CARDIO

CALORIES CALORIES

CARDIO CARDIO

CALORIES CALORIES

CARDIO CARDIO

CALORIES CALORIES

CARDIO CARDIO