Welcome to Beauty And The Beast.

Let me start by saying this is a program like no other.

It’ll push you beyond the stage which most people think is “good enough”, and into a dark place which makes you question why you enjoy putting yourself through such hell.

And if you can persevere when all seems lost, it’ll somehow become your new favourite program!

Each workout consists of just three exercises, but under-estimate them at your peril, for each one comes with a devastating training method which will have onlookers in your local gym wondering why you hate yourself so much.

Program length: 4 weeks.
Frequency: 5 workouts per week.
Session breakdown: You’ll train one muscle group in each workout, and there are only three exercises.
Rep ranges used: High.
Muscle buster techniques: Iron mile, rest pause, partials.

Workout Calendar

This is a 4-week program, and you’ll be hitting the gym 5 days per week:

• Monday: legs
• Tuesday: chest
• Wednesday: shoulders
• Thursday: back
• Friday: arms
• Saturday: off
• Sunday: off

These workouts are very intense, so save this program for those times throughout the year where you really need a kick up the butt!

Three Methods, One Goal: Failure!

I love gym people.

Seriously, I do.

Because no matter what type of stress they may be dealing with in their everyday lives, or their jobs, they love nothing more than going to the gym and fucking pummelling their muscles into submission!

And where so-called “normal people” (yuk!) would look at a disgustingly brutal training method and say “No way!”, gym people will say “Hell yeah!”

So if that sounds like YOU, you’re in the right place – and I don’t just have one disgustingly brutal training method for you to look at and say “Hell yeah!”… I have THREE!

• Exercise #1: Iron Mile

This is a x100 rep dropset which is broken into 5 parts. You’ll begin with the heaviest weight you can lift for x20 good reps, and then you’ll reduce the weight (by about 10-20%) every x20 reps. After completing all x100 reps you’ll get to rest for two minutes, and then begin the next round (yep, there’s three of these to endure!). By the time you’ve made it past these you’ll already be 300 reps deep!

• Exercise #2: Rest Pause

Exercise #2 gives you four sets of x20 reps. This might look straightforward, but it certainly won’t feel easy after three “iron miles”! I don’t want you to go any lighter than you usually would for this number of reps, instead just apply the “rest pause” technique – each time you hit failure you’ll rest for a 10-count then go back in for more, and repeat this process as many times as you need to complete the set.

• Exercise #3: 50 Rep Sets

Even on a regular day, fifty rep sets are no joke. But today? Hell, they’re gonna feel damn near impossible! To make it even more challenging (!) I’ll often throw a spanner in the works by having you changing foot position (leg press), or starting the set with full reps and switching to partials when you run out of gas (bench press), that sort of thing. This will feel like internal fireworks!

Why It's So Effective

The goal is as much mental as it is physical.

You see, if you’ve found yourself “stuck in a rut” with your training lately (happens to us all from time to time), training this way will absolutely rock your world.

It’ll remind you exactly why you love pushing yourself in the gym, and re-ignite that spark in your heart. It’s something I’ve seen happen many times over; a person curses my name all the way through the workout, questions whether they’ve got the testicular fortitude to survive the challenge of these three monstrous methods, and then on their way out the door they have a big, beaming smile on their face and I get a, “Cheers Russ, see you again soon!”

You see, I really wasn’t joking when I said it’ll become your new favourite program!

And let’s not overlook the physical transformation which is possible with this type of training, either. You’ll be taking your muscles way beyond the level most people train at, and achieving “failure” at several junctions along the way, so you really can’t help but build muscle when you train in this way! (1, 2, 3, 4)

Free preview is over. To continue reading (and get this full program!) you must join or login.