TMD ManWorkOut

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Chad Howse Presents

The Man WorkoutOld School and Hard Core


Building a More Optimal BodyNOTE: Before you read the manual and start the workouts, refer to the Quickstart Guide. Itll help you determine how to measure your progress in regards to both your diet and your training. This section is purely about working out and being awesome.

The Man Diet was created because I saw a massive gap in mens nutrition where an industry wasnt giving men what they needed to be the men they want to be, and what they want to be is as far away from average as possible. Youre here because you want to be better. You want to be stronger, have more energy, and squeeze every ounce of potential out of your body that you can.

This program isnt for those content with mediocrity. Its not made to help you sustain or maintain but to grow and gain and reach whatever your ideal is. The Man Workout is the next step in this evolution. It carries on the torch of the Man Diet, helping you produce more testosterone, and getting you stronger and more athletic so you can do what you want in this lifetime.

Diet is incredibly important in your health, body composition, and energy, but training cant be discounted at all. Its the other half of the puzzle, and that youve added the Man Workout on to the Man Diet only ensures youve got all of the pieces to the puzzle, and just like in the Man Diet, the Man Workout will do things differently.


What It Means to Train Like a Man

Does a man train to look better? Of course. We all want to look better because that makes us better, even if its a somewhat trivial aspect of life, its an important one. But a man doesnt train merely for improved aesthetics, he has a larger, deeper reason for training.

Its a reason that he sees in his children and is fueled by his desire to be able to protect them and be there for them and teach them and play with them.

He sees his purpose for training in his ladys eyes for many of the same reasons. He wants to be at his best for her, to protect her, to lift her up.

But he also sees it when he looks in the mirror. Hes hungry. He wants to be better. He wants greatness. He wants to be able to perform in the battle that is life. He wants strength and power and energy.

A man doesnt merely train to look better, theres always more to it than that. Hes a man. He understands that being a better man is, in part, being a stronger man. Its being a man that can carry a heavier load both


literally and figuratively so while youre going to build your best physique aesthetically, youre also going to get stronger, youre going to become a better athlete, and a more optimal man.

Training like a man means youre not afraid of hard work and you relish pain. You seek it out because you know that feeling makes you stronger. And the Man Workout will give you ample amounts of pain, moments when youre going to want to quit, but you wont. Because youre a man damnit!

Testosterone and Weight Training With The Man Diet weve taken the stance that naturally increasing your testosterone levels makes you a more optimal man. It makes you better mentally, by reducing your likelihood of experiencing depression, it improves your energy, and it makes you better physically. So how does The Man Workout carry on this torch and further this desire for you to become the best man you can possibly become?

Well talk about the order of focuses with The Man Workout next and a lot of that order has to do with natural testosterone increases but where exercising and strength training are concerned, their impact on testosterone is immense.

First, training helps you perform more efficiently. It increases your blood flow and your bodys overall performance, along with things like lung capacity and mental performance. If youve also bought The Mans Guide to an


Epic Sex Drive, this, The Man Workout will help you a lot in that realm as well.

Where pure testosterone is concerned, The Man Workout will help you immediately with the heavier, compound lifts that give you a surge of testosterone in the middle of your workout, but also with fat loss.

As weve talked about on the site a lot, body fat and testosterone arent friendly, and while you can accomplish a lot in the realm of fat loss simply through diet, youre not going to get to where you want to be on diet alone.

Where youre going to see more success with The Man Workout, however, isnt simply with the workouts, and how they help you burn fat, build muscle, and grow stronger. Its in the bigger picture. Were building a body that repels fat, making it easier to keep this testosterone killer at bay long after youve finished The Man Workout, and it all has to do with the order of our focus, along with the details of your daily workouts.

A Different OrderWere using a specific strategy that will help you construct your ideal

body by focusing on different aspects of your physique in the correct order. When setting out on a mission to build a better body, you have to use this approach to get optimal results.

By optimal results I mean a body that not only looks better, but performs better as well. And where looks are concerned, youre not a guy walking around with puffy muscle or a bit of a belly, but a V-Shaped torso thats as close to the ideal Adonis Ratio as possible.


Where performance is concerned, youre going to be stronger not merely in a weight room sense, but in functional and athletic sense as well. You should see increases in your vertical leap and well as your grip strength. You should be more explosive and powerful, not just weight room strong.

Were going to mold and shape you into that guy you want to be. But the weight room isnt merely for physical gains, youre going to push through pain and stay consistent and disciplined with your training, coming out as a better man once this epic program has run its course.

Speaking of running its course, follow this entire program through. Dont stop after phase 2 or 1, keep going to the end to see the kind of physique you can build when you do things a little differently.

Now, about that order

FIRST, you have to get stronger.

Getting stronger will make it much easier to then build muscle or burn fat. This has to be the first thing any guy focuses on. Getting stronger is the first piece of the puzzle no matter your performance or aesthetic goals, and thats exactly what were going to do first.

Our first 3 weeks will focus on strength. Youre going to not only become stronger in the weight room, but the workouts were using will help you get A LOT more strong in a functional strength. Youll notice this in your everyday life through improved grip strength, even better posture and balance.

These arent your typical strength workouts. Its not all high weight for low reps. Actually, theres a fair amount of conditioning involved, designed to help you start performing more optimally and efficiently which will in turn help you naturally increase your testosterone levels which is obviously a


big part of why youre here.

Second, you need to burn fat.

Sure, youre going to be eating in a way that will help you burn fat even as youre getting stronger, but this second phase will help you take your fat loss results to the next level, which will have an incredibly positive effect on your testosterone levels.

This isnt just a fat loss phase, if your goal is to build muscle youre going to do so, but more slowly from a weight gaining side of things because of the nature of the workouts. But trust me, its all a part of the bigger picture.

Right on the heels of your strength training, this fat loss phase will help you perform more efficiently. When you begin to get in better shape your body has to do less work to run. Efficiency is the name of the game. Its what will help you have more energy and even burn more muscle in the long run.

This is also the phase where youre going to get in better shape. Youre going to build stronger lungs, improve your muscular endurance, and build upon the functional strength youve developed in phase one.

Lastly, but not leastly, you need to build muscle.

It matters not if your overall goal is fat loss, you can keep your body burning fat through your diet. But men need muscle. We need muscle to naturally enhance our testosterone levels, but also to improve our insulin health.

Our body performs better when we have some muscle. It doesnt have to be a ton, and its better if its strong muscle like well build in these workouts, but we need it. We need it to build the shape we want, to have the strength and performance we want, and to have the hormone levels we want.


Before we get started with phase 1

Follow these workouts to a tee. Each of the exercises are easily found on youtube, which is a great resource for finding how to perform them properly and effectively. Whatever you do, work hard. If you work hard, youre going to succeed with this program.


The Mental SideToughness isnt a physical trait, its something thats completely of the mind and its the ability to persist when most would quit or cower or flee, and the gym is the perfect place to become tougher. Use it as such.

Dont miss workouts. Dont party the night before youre supposed to train. Dont go half-assed in the gym, put all your effort into your workouts and dont stop short of where you can go. By stopping short youre just getting used to giving something a little less than your best, and whats the use?

Scared of a little pain? Lazy? The gym is the place to break out of the bad habits you and I have incurred over the years. Use it to not only become a stronger man in the physical sense, but a tougher, grittier man where it counts: in the mind.

Now go forward and forge your iron body.


The Man Workout Morning Routine Why am I giving you a 10-minute morning workout that you do every day to start your day along with The Man Workout?

I started doing this routine about a year ago for a couple reasons:

1. It primes your body for the day and gets your muscles working immediately.2. I found I had a lot more energy a lot earlier, allowing me to sit down at my desk and hit the ground running right away, but it also positively effected my energy levels throughout the day.3. Fat. Yes, fat. Doing this quick routine in the morning, every morning, will help you burn a lot more fat as it gets your heart and your muscles working immediately. And fat, again, is the enemy of testosterone.

Without getting too detailed into why its so good for you, lets dive into what youre actually doing. And this morning routine is about more than just a wee little workout.

The Nutrition

Upon rising do the following, before you start your workout.

a. Drink two big glasses of water.b. Take 3,000-5,000 IU of Vitamin D3 in liquid form (as it is in the link).


c. Take 3 fish oils tablets I recommend OMEGA BLUE.d. Optional 1 cup of coffee or an espresso (helps with fat loss).

Leave all food or other supplements, like Athletic Greens, for after the workout has finished.

Important point: This routine doesnt count as a workout with the Man Diet Meal Timing or IF protocols, so structure your feeding as you would if this workout never happened.

The Routine

After youve done your morning routine from the nutritional and supplemental angle, get right into this quick bodyweight routine.

A1. Push-ups 25 reps (do pull-ups if you have a pull-ups bar)A2. Bulgarian Split Squat 15 each legA3. Plank Hold for 60 secondsA4. Bodyweight Squats 25 reps

Rest 60 seconds after round 1; repeat for 2 rounds.

Thats it.

Its a quick little routine designed to prime your body, along with the nutritional aspect of things, for the day thats about to come. Itll aid in your quest to build a lean, strong, efficiently performing physique. So make this a part of your routine in your quest to optimal manliness.

Now, on to The Man Workout.


Phase 1StrengthFirst, we get strong. Then we get lean. Then we become optimal.

Strength is a necessary step in creating our optimal body. We need it. We need it to build metabolically active muscle. We need it to take care of our family. We need strength to be at out best.

This phase will help you get stronger in every sense of the word.

Youre going to improve your grip strength, your athletic power, and your pure, raw strength. This is the first piece of the puzzle.

Speaking of strength, use this phase to become stronger mentally as well. Push yourself in the workouts. Dont quit. Go to the gym even when you dont want to. Work hard even when you dont feel like it.


The RundownRest Periods for phase 1 will all be 60 seconds.

Perform sets consecutively with rest coming after the entire set is finished for exercises starting with the same letter. For example:

Perform A1. and A2. back-to-back, resting only after both are done. The same goes for B1. B2. B3. B4. and any other sets starting with the same letter and a corresponding number.

Dont Life to Failure.

In strength training youre not lifting to failure like you can in fat loss workouts or muscle building workouts, so leave 1-2 reps in the tank unless otherwise states. The exception is the finishers, go all out for those.

Cadence.

Keep this in mind when training, you want to explode on the lifts as fast as possible. Dont worry about a slowed cadence on the eccentric contraction either, be in control, but really focus on the concentric contraction of the exercise and performing that as explosively as possible.


Week 1Day 1 Lower Dominated

A1. Deadlift 3x6A2. Box Jump 3x3

B. Anderson Squat 3x8 reps

C1. Front Squat Lunge 2x6 (each leg)C2. Roll-outs 2x8

Finisher:

Burpees 5 sets of 5 reps10 seconds rest

Day 2Upper Dominated

A. Bent-over Row 3x6

B1. Inclined Neutral Grip Dbell Bench Press 3x8B2. Chest Supported Row 3x8

C1. Inverted Row 2x failC2. Hanging Leg Raise 2x10


Finisher: 4 Sets of

1. Med Ball Slam 15 reps2. High Knees Stationary Sprint 20 seconds

Day 3Full Body

A1. RDLs 3x6A2. Front Squat 3x6

B1. Seated Military Press 3x8B2. Chin-ups 3xfail

C. Hang Clean 2x4

Finisher:Dips 10,9,8,7,6,5,4,3,2,1Pull-ups 10,9,8,7,6,5,4,3,2,1




B. Anderson Squat 3x10 reps


Finisher:




B1. Inclined Neutral Grip Dbell Bench Press 3x10B2. Chest Supported Row 3x10

C1. Inverted Row 2x fail


C2. Hanging Leg Raise 2x12

Finisher: 4 Sets of


Day 3Full Body



C. Hang Clean 2x6



Week 3Day 1Lower Dominated


B. Anderson Squat 5 RM Build up to your 5 RM, which should take 4-5 warm up sets.


Finisher:




B1. Inclined Neutral Grip Dbell Bench Press 4x8


B2. Chest Supported Row 4x8

C1. Inverted Row 3x failC2. Hanging Leg Raise 3x10

Finisher: 5 Sets of


Day 3Full Body



C. Hang Clean 3x4



Week 4Day 1Lower Dominated

A. Bench Squat 3x3

B1. RDLs 3x8B2. Hip Thrusts 3x10

C1. Barbell Split Squat 3x6 each legC2. Weighted Plank hold for 20 seconds (45 lbs on back)

Finisher:

Sprints 4x40 meters60 seconds rest in between.


A. Chin-ups 3xSubmax

B1. Snatch Grip Bent-Over Row 3x8


B2. Push-ups 25 reps

C1. Power Snatch 3x3C2. Hanging Knee Raise 3x10

Finisher: 3 rounds of

10 kettlebell swings10 clap push-ups10 pull-ups (close grip)

Day 3Full Body

A1. Floor press 3x6A2. Bent-over Barbell Row 3x6

B. Deadlift 3x8

C1. Hang Clean 3x4C2. Box Jump 3x3



Phase 2Fight the Fat

So why are we focusing on fat loss after weve just spent a month trying to get stronger? And how the heck is getting stronger going to help us burn more fat?

First, this phase isnt only about fat loss, youre going to get in a lot better shape and the previous strength phase will help you with this.

Youll be able to lift heavier weights for greater reps. Youll be able to perform these tough workouts. And by lowering your body fat were also going to positively effect your hormone levels.

Remember, body fat is the enemy of testosterone.

By dropping fat were going to help you build more muscle in the long run.

These workouts may seem tougher than the phase youve just finished with its short workouts, sets, and less than failure rep counts. These rep counts are to failure, and youre going to be in some considerable pain after the first few days.

So enjoy and work hard!


The RundownRest Periods.

Theyll be 45 seconds unless otherwise stated.

Cadence.

Perform the exercises with a fast pace, but controlled cadence. Control is the key.

Weight.

Choose a weight that you think would get you to fail at the rep count given. And adjust the weight moving forward.

Supplements.

Just make sure youre having your BCAAs before and during your workout as well as your ISO SMOOTH and Athletic Greens after your workout.



A. Hack Squat Machine 2x20

B1. Dbell Split Squat 10 reps each legB2. Bodyweight Step-ups 10 reps each legB3. Push-ups 25 repsB4. RDLs 10 reps2 rounds 60 seconds rest after each round

C1. Chin-ups - failureC2. Hamstring Curls- 15 reps2 rounds

Abs: Hanging knee raise 3x10

Finisher:

30 yard sprints x3


Day 2 Upper Dominated

A1. Push-ups 25 repsA2. Chin-ups Failure2 rounds

B1. Inverted Row 15 repsB2. Push-press 15 repsB3. Upright Row 15 reps2 rounds

C1. Dips 10 repsC2. Pull-ups failure (wide grip)2 rounds

Abs:

Roll-outs 3x10

Day 3 Lower Dominated

A1. Deadlifts 15 repsA2. Dumbbell Floor Press 10 reps2 rounds

B1. Hip Thrusts 10 repsB2. Walking Lunge 10 reps/leg (weighted)


B3. Inverted Row 10 repsB4. Hamstring Curls 10 reps2 rounds

C1. Squat jumps 15 repsC2. Burpees 15 reps3 rounds

Abs: Plank 3x60 sec


A1. Inclined Barbell Press 8 repsA2. Push-ups 25 reps

B1. Pull-ups 10 repsB2. Bent-over Row 10 repsB3. Upright Row 10 reps2 rounds

C1. Lateral Raises 10 repsC2. Rear Delt Lateral Raise 20 reps3 rounds

Finisher:

Walk for 20 minutes at a brisk pace.







Finisher:

30 yard sprints x4


A1. Push-ups 30 reps


A2. Chin-ups Failure2 rounds



Abs:

Roll-outs 3x12



B1. Hip Thrusts 12 repsB2. Walking Lunge 12 reps/leg (weighted)B3. Inverted Row 15 repsB4. Hamstring Curls 15 reps2 rounds



Abs: Plank 3x80 sec


A1. Inclined Barbell Press 10 repsA2. Push-ups 30 reps



Finisher:








Finisher:

30 yard sprints x2


A1. Push-ups 25 repsA2. Chin-ups Failure3 rounds




Abs:

Roll-outs 2x10



B1. Hip Thrusts 10 repsB2. Walking Lunge 10 reps/leg (weighted)B3. Inverted Row 10 repsB4. Hamstring Curls 10 reps3 rounds


Abs: Plank 3x60 sec



A1. Inclined Barbell Press 8 repsA2. Push-ups 25 reps2 Rounds



Finisher:




A. Weighted Walking Lunge 2 x 25 reps each leg

B1. Front Squat 10 repsB2. Squat Jump 10 repsB3. Pull-ups 10 repsB4. Hip Thrust 10 reps3 rounds 60 seconds rest after each round

C1. Inverted Row - failureC2. Hamstring Curls - 15 reps2 rounds


Finisher:

30 yard sprints x3


A1. Dumbbell Floor Press 12 repsA2. Chin-ups Failure3 rounds

B1. Bent Over Row 10 reps


B2. Dips 15 repsB3. Barbell Curls 10 reps3 rounds

C1. Push Press 10 repsC2. Burpees 10 reps3 rounds

Abs:

Roll-outs 2x10


A1. Leg Press 20 repsA2. Walking Lunge 20 reps/leg (bodyweight)3 rounds

B1. Deadlifts 8 repsB2. Hamstring curls - 12 repsB3. Inverted Row 15 repsB4. Squat Jumps 20 reps3 rounds

Abs: Plank 3x60 sec

Finisher:

Walking on incline for 15 minutes



A1. Neutral Grip Inclined Bench Press 8 repsA2. Push-ups 25 reps2 Rounds

B1. Pull-ups 10 repsB2. Medicine Ball Slams 15 repsB3. Power Clean 5 reps (not to failure)3 rounds

C1. Walking Push-ups (dumbbell) 10 reps totalC2. Rear Delt Lateral Raise 20 reps3 rounds

Finisher:



Phase 3Fuel the MuscleThe final phase of the Man Workout is as TOUGH as they get. With each workout youre going to be placing demands on your body that theyve not yet experienced.

Were essentially forcing our bodies to grow bigger and stronger.

But what if I just want to get in better shape and burn fat?

Thats where the Man Diet comes in. What you eat will determine your body composition as far as muscle gains or fat loss. If you want to burn fat, consume fewer carbs in your post workout meal. If you want to build muscle, consume more carbs after your workout.

Side Note: If youre a skinny guy who finds it hard packing on muscle, nows the time to really kick things into the next gear with your diet. Your post workout nutrition is now free. That is, have as much protein and carbs as you want/can while keeping fats to a minimum.

The workouts, no matter what your goal is, will help you break through any final plateaus you have that are standing between you and your ideal body.


The Run DownWere doing things very differently in this final phase of the Man Workout, choose a weight (for the first two sets in each workout) that will allow you to fail at the required reps of the last set.

So, for the first superset of day 1, choose a weight that will get you to fail at around 12 reps on the first set for the Bench Press and the Bent Over Row. Come set #10, you should be failing with proper form at 10 reps.

If the weight you chose was too light, add weight or slow the tempo down on the eccentric contraction (go as slow as 4 seconds on the eccentric contraction to ensure youre failing at the last 1 or 2 sets).

The same is to be done for the second superset of 3 or 4 sets of 15-20 reps.

For the 3rd or 4th set aim to fail within proper form at 15-20 reps - depending on the week the rep counts and sets will change.

For the final sets

Aim to fail at 20 reps, or if you fail before 20 (say at 15), drop the weight for 8 seconds, then pick it back up and continue on to the 20 reps count, performing a rest-pause set to finish your workout.

The final phase of the Man Workout forces the body to adapt to an unusually high volume. This adaptation takes the form of your muscles hypertrophying (growing) to better handle the load in weeks to come.

Work hard. Your success with this program is directly linked to your ability to


push through the pain coursing through your muscles and reach that point of failure in your final 1-2 sets.

NOTE: All rest periods are 90 seconds, unless otherwise stated.

Week 1Day 1Chest/Back

A1. Bench Press 10 repsA2. Bent-over Row 10 reps10 sets

B1. Wide-Grip Lat Pulldown 15 repsB2. Inclined Bench Press 15 reps3 sets

C1. Seated Cable Row 15 repsC2. Push-ups 15 reps1 Set

D1. Chest supported row 20 repsD2. Pull-ups 20 reps1 set

Day 2Legs/Shoulders

A1. Squat 10 reps


A2. Hip Thrust 10 reps10 sets

B1. RDLs 15 repsB2. Military Press 15 reps3 sets

C1. Hamstring Curls 15 repsC2. Lateral Raise 15 reps1 Set

D1. Seated Calf Raise 20 repsD2. Rear Delt Lateral Raise 20 reps1 set

Day 3Arms/Abs

A1. Weighted Dips 10 repsA2. Barbell Curl 10 reps10 sets

B1. Cable Pushdowns 15 repsB2. Hammer Curl 15 reps3 sets

C1. Roll-outs 15 repsC2. Plank 60 seconds1 Set


Week 2Were adjusting the reps and sets for this week, so pay attention to the changes. Again, youre only reaching failure at the final 1 or 2 sets of each coupling of exercises.

Day 1Chest/Back

A1. Inclined Dumbbell Press 10 repsA2. Yates Row 10 reps8 sets

B1. Single Arm Dumbbell Row 15 repsB2. Dumbbell Floor Press 15 reps4 sets

C1. Upright Row 15 repsC2. Dips 15 reps1 Set

D1. Inverted Row 20 repsD2. Chin-ups 20 reps1 set

Day 2Legs/Shoulders


A1. Hack Squat Machine 10 repsA2. Deadlifts 10 reps8 sets

B1. Seated Lateral Raise 15 repsB2. Leg Curls 15 reps4 sets

C1. Barbell Front Raise 15 repsC2. Standing Weighted Calf Raise 30 reps1 Set

D1. Seated Calf Raise 25 repsD2. Rear Delt Lateral Raise 25 reps1 set

Day 3Arms/Abs

A1. Seated Triceps Press 10 repsA2. Preacher Curl 10 reps8 sets

B1. Skull Crusher 15 repsB2. Lying Down Dumbbell Curl 15 reps3 sets

C1. Hanging Leg Raise 10 repsC2. Plank 80 seconds1 Set


Week 3Alas, weve reached the final phase of the Man Workout. Again, were changing the make-up of the sets. So pay attention to the changes.

Keep working hard. Keep pushing in each of the sets, and make this the best phase yet!

Day 1Chest/Back

A1. Decline Bench Press 12 repsA2. Close Grip Pulldown 12 reps5 sets

B1. T-bar Row 15 repsB2. Squeeze Press 15 reps5 sets

C1. Dumbbell Pullover 20 repsC2. Bent-over Row 20 reps2 Set

D1. Inverted Row 25 repsD2. Face Pulls 25 reps1 set

Day 2Legs/Shoulders


A1. Leg Curls 12 repsA2. RDLs 12 reps5 sets

B1. Hip Thrust 15 repsB2. Military Press 15 reps5 sets

C1. Walking Lunge 10 reps/legC2. Seated Lateral Raise 15 reps2 Sets

D1. Rear Delt Lateral Raise 20 repsD2. Standing Calf Raise 20 reps2 sets

Day 3Arms/Abs

A1. Skull Crusher 12 repsA2. Barbell Curl 12 reps5 sets

B1. Dips 15 repsB2. Dumbbell Curl 15 reps5 sets



Week 4Last week.

Keep pushing, there are some slight changes in the reps and sets so pay attention to those. And finish strong!

Day 1Chest/Back

A1. Dumbbell Bench Press 10 repsA2. Wide Grip Pulldown 10 reps5 sets

B1. Seated Cable Row 15 repsB2. Squeeze Press 15 reps5 sets

C1. Dumbbell Pullover 20 repsC2. Bent-over Row 20 reps2 Set

D1. Inverted Row 25 repsD2. Face Pulls 25 reps1 set

Day 2Legs/Shoulders


A1. Leg Curls 10 repsA2. Hamstring Curls 10 reps5 sets

B1. Hip Thrust 15 repsB2. Seated Military Press (bar) 15 reps5 sets

C1. Walking Lunge 10 reps/legC2. Seated Lateral Raise 15 reps2 Sets

D1. Rear Delt Lateral Raise 20 repsD2. Standing Calf Raise 20 reps2 sets

Day 3Arms/Abs

A1. Skull Crusher 12 repsA2. Barbell Curl 12 reps5 sets

B1. Dips 15 repsB2. Dumbbell Curl 15 reps5 sets


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