Week 1 of the program starts with a max-out day. We start there to set the bar for the rest of the program. No, this isn’t a strength-focused program, but if you follow it to the letter and eat well, when you repeat this workout in Week 4, you will be better at it. And if you’re better at that workout while dieting, you can’t help but look better. If you’re weaker, that’s a sign that you took a major misstep, likely with your diet by not fueling up properly.
In the other sessions, there are elements of traditional bodybuilding and CrossFit intermingled. A lot of guys who have been following a traditional body-part split might balk at these CrossFit elements. They’ll say they don’t want to do exercises like toes-to-bar and kipping pullups. “Can I swap it out for something else?” they’ll ask. Yes—if you honestly can’t do the moves listed. But you need to at least try everything listed. If you can’t do it, then scale it back a little, either by lightening the load or cutting back a few reps. But don’t look for an out with every move that makes you uncomfortable. If you start swapping out everything, you might as well just ride a bike every day. You could, in theory, burn the same number of calories that way— you’d lose muscle, lose strength, and essentially become a lesser version of yourself. So don’t start down that path. If you knew a better way to get ripped, then you probably wouldn’t be reading this. Just know that Brad Pitt, Chris Hemsworth, and Chris Pratt all did a version of the program you now hold in your hands. You can do what they did if you attack this thing with purpose. When all’s said and done, you’ll look better than you ever have in your life.
Take about five sets or 10 minutes to work up to a near one-rep max in each of the four main lifts. This is not a powerlifting meet. It’s OK to leave something in the tank, but you should work up to as heavy as you can on this particular day.
After situps, work up to a comfortable one-arm snatch for 10 reps. Use that weight for the rest of the workout. Perform 2A and 2B as circuit; complete for time.
Take about five sets or 10 minutes to work up to a near one-rep max in each of the four main lifts. This is not a powerlifting meet. It’s OK to leave something in the tank, but you should work up to as heavy as you can on this particular day.
