MEN’SSTRENGTHBUILD MUSCLE, BURN FAT, AND GET RIPPED

MEN’S STRENGTH: Build Muscle, Burn Fat, and Get Ripped | 2

ABOUT OPEXLiving Larger inspires you to pursue your passions. You deserve a gym where your goals are met with the same excitement, expertise, and fulfillment from your coach. A coach can’t claim they’re great. A coach needs to prove their worth to you in the form of YOUR results. When coaches guide their clients to long term success, they feel the same enjoyment that you do. With your success in mind, OPEX designed a professional coaching system where everybody MUST WIN.

Success comes when you and those around you progress. It is through that success that OPEX’s purpose was born –“To inspire people to live larger lives.” We live that purpose daily through the coreidea of TEACH.LEARN.MOVE.CREATE.

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From the moment you enter an OPEX facility, you immediately understand that your best interests align with your coach’s as well as the gym’s. By graduating the world-renown OPEX Coaching Certificate Program – CCP – your coach has the tools necessary to support you both inside and outside of the gym. But, on top of your coach’s education, every OPEX Gym goes through a rigorous 6-month program where they implement a customized client experience built on:

1. Consultation

2. Assessment

3. Program Design

4. Nutrition

Your coach designs your entire fitness experience based on your assessment and consultation. With your results in mind, your coach creates an individual program and nutrition plan that will get you results for decades!

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ABOUT THIS TRAINING PROGRAMWe're going to show you how we built a program for one of our clients, Jim, based on his consults and assessment. In this document you'll see how his OPEX Coach approached each step of building his fitness program: consult, assessment, nutrition and program design. You'll see his exact training program that allowed him to gain strength and burn fat. Enjoy!

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CONSULTATIONWhen you recognize and live your values and priorities, you will reach your fitness goals far more often.

One of the most important areas that Jim’s coach worked with him on initially was helping him recognize that if strength was his priority, he needed to REMOVE training volume. It took Jim awhile to understand, but with consistent consultations, his coach got him to see – and FEEL – that less really was more.

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ASSESSMENTIf you don’t know where you are TODAY, you cannot properly build a plan that has a realistic chance of success now or into the future. Through a thorough assessment, Jim’s coach identified that his body wasn’t naturally inclined to build strength. The “BMW” assessment also found:

• Body: Jim carried body fat in the midsection, which can be correlated to stress.

• Move: His upper body pulling was dominant over his pressing.

• Work: Jim responded better on lower volume (1’s, 2’s, and 3’s for rep counts vs 8’s, 9’s, 10’s). Jim was also highly aerobic vs powerful.

In order to build strength, Jim would dial in all areas of life.

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NUTRITIONNutrition is one of the foundations of a great fitness program. If you create the right foundation for your body to “grow,” your results accelerate and you realize your goals.

Through a thorough intake process, Jim tracked his nutrition for a few days before receiving feedback from his coach. The log indicated that Jim was inconsistent with meal timing. He was inclined to eat a lot at one sitting and then go long hours without eating. His coach noted that he needed to increase protein and decrease his sugar intake. Before getting macros, Jim’s coach ensured he was hitting the Basic Lifestyle Guidelines (the BLG’s).

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1. Drink exactly 60% of your BWT in ounces of onlywater as a liquid per day as a base support

2. Go to bed and get up the same time everyday – 8.5 hours is the magic number of dark,uninterrupted sleep

3. Blood flow is the master of recovery – do it dailyand frequently – move to recover! – preferablyoutside for sun exposure on eyes and skin

4. Every time you eat that is a 50 hour investmentfor energy, training and recovery – choose fuelswisely

5. Sit down, 5 deep breaths before, and chew 30times per bite when eating – eat with others,NOT electronics

6. Know why you are doing what you are doing

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Once he was consistent on meeting them, his coach provided him with the following macros to hit.

• 220g protein

• 185g carbs

• 100g fat

These guidelines shaped the way Jim approached each day and lead him to the success he saw in the gym.

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WHAT THIS MEANS FOR YOUWhat we hope you gain from Jim’s training guide is that his journey wasn’t a magic pill and it wasn’t him beating himself into the ground. It was Jim and his coach consistently measuring, testing, and refining his plan. Your long term results are never a straight line. They will move up and down, but the key is to consistently trend higher and enjoy the ride. Jim enjoyed the training process again and, as stress came off from his training, his body responded with strength gains! Through this process, Jim dropped 6% body fat, put 75lbs on his deadlift, and remembered why he began training in the first place.

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WEEK ONEMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Hill Runs:30 sec sprint - steep incline.Walk down 3 min recovery.

Repeat 8 times(Rest 8 min b/t sets 4 and 5 and perform a tabata push up low score in thattime)

A1. Dead LiftCluster @11X1; 1.1.1.1.1 x 5; Rest 3 min

A2. Close GripBench Press @ 30X0; 3-5 x 5;Rest 3 min

+3 sets:15 unbroken power clean - you choose

10 sec rest

20 clap push ups

Rest 3 min

A1. Back Squat @30X0; 5,4,3,2,1; Rest 3 min

A2. Medium GripPronated CTB Chin Ups @ 31X0; 2-3 x 5;Rest 3 min

+5 sets:20 unbroken CTB chin ups

40 squats

Rest 3 min

RESTDAY

Row 1K

Post avg watts divided by BWT in # as score, not time

(i.e. 340/170# = 2.0 as score)

Clean and Jerk - find your 1RM

RESTDAY

PROGRAM DESIGN

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

10 min - muscle up skill work

5 sets @ high effort: 15 burpees

20 unbroken chin ups

25 GHD Sit ups

Rest 2 min - add 30 sec to rest time b/t sets/set

3 sets:Power Clean - 5 touch and go repsRest 10 sec

Row 20 sec @ 95% effortRest 3 min

A1. Dead Lift @12X1; 3,3,2,2,1; Rest 3 min

A2. Dips @ 30X0;2,2,2,2,2; Rest 3 min

B. BB AlternatingForward Lunges @20X0; 6-8/leg x 4;Rest 90 sec

For time:15 snatch - 135#/95#

15 HSPU - handselevated 2” off ground

15 L Pull ups

15 HSPU - hands elevated 2” off ground

15 snatch - 135#/95#

RESTDAY

10 min - muscle up practice (work on portion you need most work at)

5 sets:On a 2 minutecountdown timer perform 10 burpees 1st and run 400 m 2nd within the 2 minutes.

Rest 10 min

+4x [4 sets of 5 toes to bar/set]; Rest b/t sets of 5minimally and EXACTLY45 sec b/t sets(80 toes to bar total)

A. Split Jerk - findyour 1RM

B. AMRAP ChinUps - 5 sets; Rest5 min b/t setsadd total in # ofhighest jerk tohighest # of repsin chin ups asscore

(i.e. 265 + 55 = 320 as score)

RESTDAY

WEEK TWO

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

10 min HSPU practice (alone, rings, E-ROM..)

5 sets @ full effort:25 unbroken wall balls - 20#/12# to 10 ft

20 hang power clean - 105#/80#

15 KBS - 2/1.5 pd

Rest 2:30 b/t sets EXACTLY

A1. Push Press/Push Jerk - 2.2 x 5; Rest 3 min

A2. HorizontalRing Rows @ 2020; amrap x 5; Rest 3 min (feet elevated to height of rings)

10,9,8,7,6,5,4,3,2,1 rep rounds: DipsGH Raises (take exactly 8 breaths b/ t movements)+100 GHD Sit Ups for time - 2 hands overhead

3 rounds for time: Dead Lift x 21 - 185#/ 135#

50 Double Unders

RESTDAY

“OPT 3”completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps

3 reps of T-Line drill @ high effort: rest 2 min x 3 Rest 3 min

5 sets:Power Clean - 3 heavy rest 0 secSprint 20 m accelerating to 80%Rest 3 min

5 sets of 6 strongman med ball tossRest 3-6 sec b/t reps to retrieve ball, 2 min b/t sets

(work on as high as possible and as much speed through hips as you can)

RESTDAY

WEEK THREE

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

A. OHS @ 3011;3,3,3;Rest 3 min(keep @ 80%effort)

B. Dips @ 3011;6,4,2;Rest 3 min

C. Run 800 m @80% x 1

A. 3 positionHang PowerClean; high, midthigh, knee cap;1.1.1 x 3;Rest 2 min (80%effort)

B. 10 CTB chinups; Rest 60 secx 5

C. Row 100 m@ 100%;Rest 90 sec x 3

10,9,8,7,6,5,4,3,2,1 rep rounds: DipsGH Raises (take exactly 8 breaths b/ t movements)+100 GHD Sit Ups for time - 2 hands overhead

For Time:12-9-6 ofSquat Clean -155#/105# MuscleUps

RESTDAY

A. Split Jerk fromrack - 1,1,1,1,1,1,1;Rest 4 min

(after completing your last set of 1 for the split jerk, immediately turn a timer on for 3 minutes and perform as many burpees as you can; jump to touch an object 12” above max reach at top)

5 rounds for time: 25 unbroken wall balls - 20/14# to 10ft

10 unbroken CTB chin ups

RESTDAY

WEEK FOUR

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You can achieve the same results that Jim enjoyed! A program should suit YOU. It shouldn’t be a template. It shouldn’t be built for somebody else. When your program is customized, your results will last a lifetime.

When you have a professional to work with, you will be more likely to achieve those key milestones that you demand of yourself. When you combine a great coach and a superb environment, you will see your progress improve even faster.

You need somebody in your corner to fight with you and that is what your OPEX coach will do.

Want to Change Your Life for the Better?

Start with your OWN FREE Consult.

CONCLUSION

REQUEST A FREE CONSULT

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BS – Back Squat

FS – Front Squat

AS – Air Squat

SC – Full Squat – Clean

SS – Full Squat – Snatch

TC – Tall Clean

TS – Tall Snatch

Snatch – Either power or squat variation if this movement is written out in its entirety

Clean – Either power or squat variation if this movement is written out in its entirety

RFESS – Rear Foot Elevated Split Squat

FRWL – Front Rack Walking Lunge

WL – Walking Lunge

BB Lunge – Back Rack Barbell Lunge

DB WL – Dumbbell Walking Lunge

SC Thrusters – Squat Clean Thruster

LBBS – Low Bar Back Squat

WB – Wall Ball

SQUATS BENDINGDL – Dead Lift

PC – Power Clean

PS – Power Snatch

GM – Good Morning

RDL – Romanian Deadlift

SDL – Sumo Deadlift

GH Back Ext. – GHD Back Extension

GH Sit Up – Glute Ham Sit Up

GHR – Glute Ham Raise

KBS – Kettlebell Swing (American unless designated otherwise)

KB – Kettlebell

CC – Continental Clean

Pd – Pood

TTB – Toes to Bar

KTE – Knee to Elbow

S2S – Stone to Shoulder

G2OH – Ground to Overhead

ABBREVIATION GUIDE

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PULLING

PUSHING

CU – Chin Up

Pro – Pronated – Palms Out

Sup – Supinated – Palms Facing

WCU – Weighted Chin Up

MU – Muscle Up

Bar MU – Bar Muscle Up Burpee

MU – Burpee Muscle Up

CTB CU – Chest to Bar Chin Up

COVP – Chin Over Vertical Plane

RC – Rope Climb

UR – Upright Row

WW – Wall Walk

HSPU – Handstand Push Up

pHSPU – Paralette Hang Stand Push Up

dHSPU – Deficit Hang Stand Push Up

HRPU – Hand Release Push Up

Press – Strict Vertical Press

PP – Push Press

PJ – Push Jerk

SJ – Split Jerk

CGBP – Close Grip Bench Press

DB Chest Press – Dumbbell Chest Press

SA DB Press – Single Arm DB Press

FW – Farmer Walk

SA OH DB Carry – Single Arm Overhead Dumbbell Carry

WC – Waiter Walk

TGU – Turkish Get Up

YW – Yoke Walk

XC – Cross Carry

CARRY

CYCLICALVC – Versa Climb

AD – Air Dyne

AB – Assault Bike

W – Watts

Cals – Calories

rpm – Revolutions Per Minute

JUMPINGBJ – Box Jump

BBJ – Burpee Box Jump

NPUB – No Push Up Burpee

NPUBBJ – No Push Up Burpee Box Jump

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MISCRTW – Round the World

BWT – Bodyweight

BTN – Behind the Neck

WG – Wide Grip

FG – Fat Grips

FR – Front Rack

BB – Barbell

HR – Hand Release

AxB – Axle Bar

seg – Segmented

hlt - Halting

Tng – Touch n Go

aer – Aerobic

wtd – Weighted

Amrap– As Many Reps as Possible

Amsap – As Many Seconds as Possible

Emom – Every Minute on the Minute

sec – Seconds

min – Minute

RFT – Rounds for Time

b/t – Between

alt – Alternating

kg – Kilogram

AFAP – As Fast As Possible

(+ -) – Rest as Needed