Workout Instructions

1. Top-Half Seated Overhead Press from Pins — Max Force
   
   Sets: 7   Reps: 2   Rest: 30
   Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
   
2. Dumbbell Lateral Raise — Max Force
   
   Sets: 7   Reps: 2   Rest: 30
   Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
   
3. Push Press — Max Force
   
   Sets: 7   Reps: 2   Rest: 30
   Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
   
4. Dumbbell Front Raise — Max Force
   
   Sets: 7   Reps: 2   Rest: 30
   Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
   
5. High Power Pull — Max Force
   
   Sets: 7   Reps: 2   Rest: 30
   Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
   
6. Low Power Pull — Max Force
   
   Sets: 7   Reps: 2   Rest: 30
   Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
   
7. Upright Row — Max Force
   
   Sets: 7   Reps: 2   Rest: 30
   Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
   
8. Face Pull — Max Force
   
   Sets: 7   Reps: 2   Rest: 30
   Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
   

The I, Bodybuilder Program

The I, Bodybuilder program is designed for advanced level and elite lifters. This doesn't mean that intermediate lifters can't participate, because they can. In fact, I want to encourage anyone who's serious, and who has enough lifting experience under his belt, to jump right in and get on the program.

So you be the judge. You want it? Go for it.

No hype, no exaggeration, pure and simple, build muscle as fast as humanly possible. More specifically, build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize. That's radical hypertrophy, and that's exactly what this program's all about.

I've trained dozens of lifters with these techniques, and every single person has been totally blown away. Bottom line, these principles work just exactly as promised.