Elite Physique The New Science of Building a Better Body

MB3 PROGRAM: WEEKS 1-4
Muscle Builder 3 (MB3)
The MB3 program requires the least equipment in this chapter, prioritizing your
body weight. Body weight training can be an excellent way to build size and strength
in virtually any major muscle group, and this program will progress through more
challenging variations over the course of 12 weeks. The only aspect that body
weight training misses is an exercise to strengthen your posterior chain (i.e., low
back). Therefore, a kettlebell is necessary to perform swings and variations of a
one-leg deadlift. You will see some unusual exercises, such as a kettlebell bentover
row to build your biceps, and push-ups off a Swiss ball to build your triceps.
And a band is necessary to strengthen the rotator cuff and add variety to the
program, as well as a Swiss ball to strengthen the abdominals and hamstrings.
Since a range of loads isn’t possible, most of the sets are performed for as
many repetitions as possible (AMRAP). For the appropriate exercises you will see
progressions that require you to hold the peak contraction of each repetition to
increase muscle stimulation.
This workout will likely require some creativity, based on how heavy your kettlebell
is (or dumbbells if you prefer). For example, a kettlebell you’re using might be too
heavy to perform certain exercises through a full range of motion. Ideally, you will
be able to perform at least five repetitions where you see AMRAP programmed.
If necessary, perform repetitions through a partial range of motion for more challenging
exercises to fulfill that recommendation.
For exercises that work one arm or one leg at a time, there is no recommended
rest period before switching sides. Take as much or as little time as you want.
Always start with your weakest side first.
EQUIPMENT NEEDED
One moderately heavy kettlebell (or dumbbells)
Long resistance band
Swiss ball
MB3 WORKOUT A
Exercise or rest Reps/time Page
1a. One-arm row AMRAP 146
Rest 45 sec
1b. Inverted push-up AMRAP 182
Rest 45 sec
1c. Pallof press 20 sec each side 125
Rest 30 sec
1d. Lateral lunge AMRAP each side 86
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2a. One-leg calf raise AMRAP each side 107
Rest 30 sec
2b. Hand walkout AMRAP 118
Rest 45 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
225