Curriculum · Free PDF

Training Made Simple

The whole training curriculum, distilled.

• 01The one-page model that explains how lifting actually builds muscle.
• 02Exercise selection rules that protect joints without losing stimulus.
• 03How to set sets, reps, and rest for the goal you actually have.
• 04A weekly template you can run for years, not weeks.

Reviewed by Bryan Cortez, MS · Strength & Conditioning Educator