DAY 1STARTING

MEASUREMENTS

WHATS YOUR GOAL?

ACHIEVED YOUR GOAL: YES / NO

WWW.BODYBUILDING.COM/BEGINNERSGUIDE

DAY 2YOUR FIRST WORKOUT

DAY 3THE BASICS OF

NUTRITION

DAY 4MOBILIZATION

DAY 5SUPPLEMENTS

OVERVIEW

DAY 6PROPER

COOL-DOWN

DAY 7TRACKING

YOUR FOOD

DAY 8WANT

VS. NEED

DAY 9ANTAGONIST

MACHINE WORKOUT

DAY 10STEADY-STATE

CARDIO

DAY 11COMPOUND MOVEMENTS

DAY 12CLEAN

COOKING

DAY 13SELF-

MYOFASCIAL RELEASE

DAY 14WHEY

PROTEIN

DAY 15PROTEIN SNACKS

DAY 16SUPERSETS

DAY 17CARDIO FITNESS

CHALLENGE

DAY 18THE BARBELL

WORKOUT

DAY 19FIT AND READY

BREAKFAST

DAY 20THE FULL PACKAGE WORKOUT

DAY 21CREATINE AND

MUSCLE-BUILDING

DAY 22PREPARATION

DAY 23NEED FOR

SPEED

DAY 24HIIT

DAY 25THE

BODYBUILDER WORKOUT

DAY 26EATING ON

THE GO

DAY 27THE

BODYBUILDER WORKOUT,

PART II

DAY 28PRE- AND

POST-WORKOUT SUPPLEMENTS

DAY 29SPRINTING

TO YOUR GOAL

DAY 30FIND A PLAN