Lesson 8.1

Consistency beats intensity.

Be consistent first. This is step 1 and the only step even required to get results. Consistency. Training more often will be better than training occasionally at higher intensity. This is where most people fail, they are not consistent. If you're consistent, you can just about do anything and get results.


4D4E: Workout 4 Days 4 Ever is the commitment required to truly be fit.


Setting Realistic Goals and Expectations

Be realistic with your plan, know yourself and what you're actually willing to do to ensure success. Don't burnout. The perfect plan perfectly executed all of the time would probably make any person insane. Take small steps.

Ask yourself: What do you want? Why? Why? Why? How bad do you really want it? Here’s what it takes, do you still want it?

Program Design Basics: Step 3 - Setting a Training Schedule

  • How many days will you train? (not can, WILL)
  • Factor in training outside the gym.
  • Factor in recovery time after intense workouts.
  • 4x/week or more ideal

Does your plan align with your goals?

Health = 2 day min.
Fitness/Performance = 4 day min.
Physique = 6 days

Program Design Basics: Step 4 - Type of Workouts

  • Total Body (TB)
  • Lower Body (LB)
  • Upper Body (UB)
  • Conditioning (C) (can be done on the same day as weight training) - think more like HIIT training, intervals, circuits, not what is commonly known as cardio which commonly includes jogging, treadmills, and exercise bikes. You'll find out in other lessons why cardio relatively low benefits compared to weight training and conditioning.
  • Active Rest

Sample Schedules For Health, Fitness, Performance (in order by day)

  • 2x/week Total Body, Total Body or Lower Body
  • 3x/week Upper Body, Lower Body, Total Body
  • 4x/week Total Body, Conditioning, Lower Body, Upper Body
  • 5x/week (recommended) Lower Body, Conditioning, Upper Body, Conditioning, Total Body
  • 6x/week Upper Body, Conditioning, Total Body, Conditioning, Upper Body, Lower Body.
  • 7x/week Upper Body, Conditioning, Total Body, Conditioning, Upper Body, Lower Body, Cardio

Sample Schedules For Physique (Bodybuilding)

From The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger

6x/week Beginner (3 workouts repeated twice, rest Sunday)

  1. Day 1 Chest, Back, Abs
  2. Day 2 Shoulders, Upper Arms, Forearms, Abs
  3. Day 3 Thighs, Calves, Lower Back
  4. Day 4 Repeat Day 1
  5. Day 5 Repeat Day 2
  6. Day 6 Repeat Day 3

6x/week Intermediate (2 workouts repeated every other day, rest Sunday)

  1. Day 1 Workout 1 Chest, Back, Thighs, Calves
  2. Day 2 Workout 2 Shoulders, Lower Back, Upper Arms, Forearms
  3. Day 3 Repeat Workout 1
  4. Day 4 Repeat Workout 2
  5. Day 5 Repeat Workout 1
  6. Day 6 Repeat Workout 2


Vitamin D "The Sunshine Vitamin"

It’s estimated that anywhere from 30% to 80% of the U.S. population is vitamin D deficient.

Nearly every tissue and cell in our body has a vitamin D receptor. Without enough activated vitamin D in the body, dietary calcium cannot be absorbed. Calcium is essential for signaling between brain cells, development of bone, and tooth formation. Let’s be honest, nobody likes rickets.

Studies also reveal that low vitamin D levels in the body are associated with:

  • Increased loss of muscle strength and mass as we age
  • Increased risk of cancers
  • Lower levels of immunity
  • Higher blood pressure
  • The development of neurological disorders
  • The development of diabetes


My recommended brand for Vitamin D


Single-Leg Exercises (Hip-Dominant)

Progressing the Single-Leg Deadlift (KB’s recommended)

  • Back Foot on ground
  • Back Foot on wall
  • Back Foot off ground


Determine how many days you will train.


Training Protocol for Every Workout

  1. Foam Roll
  2. Static Stretch
  3. Dynamic Stretch
  4. Lift Light
  5. Workout
  6. Cooldown (Foam Roll & Mobility)


Upper Body 2.1

BB Bench Press 3x10 (75%)

BB OH Press x44433

DB Single-Arm Bent Row 4x12

DB Hammer Curl 3x10
Rolling Tricep XT or Skullcrusher 3x10