Although the goal for the next nine weeks is to increase your overall fitness, the purpose of phase 1 is to build some muscle using basic, old-school hypertrophy techniques. Meaning, we're going to be training like bodybuilders in the pursuit of muscle growth. Along with this ultimate goal, phase 1 was programmed to help you get to know some of my favorite techniques and exercises, and learn at which intensity level you should be working.
Phase 1 begins with a shoulders and abs workout that you can see in its entirety in the video below. I take Steve Weatherford through the whole thing so you can see exactly what I want your warm-up to look like, how to perform each exercise, and how to complete the conditioning.
Remember though: Steve Weatherford is a professional athlete, so don't compare yourself to him or worry about doing as much weight as he does. However, take your attitude and intensity cues from him. He'll show you how a workout should be done.
True Muscle Phase 1 workout
Watch the video - 37:02
Some of these exercises—like the dumbbell rotational shoulder press— may take a little practice. That's fine. I put the exercises into "paired sets" instead of supersets because I don't want you to rush through them. Take your time through each exercise and make sure you do them correctly. Every rep is important.
Don't forget about your nutrition and supplementation. If you have questions, refer back to the Phase 1 Overview page.