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True Muscle Trainer: Phase 1, Day 1

Ready to begin the True Muscle Trainer? Of course you are! You'll start Phase 1 with an effective shoulders and abs workout.

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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.

Phase 1, workout 1



Single-leg glute bridge

10 reps per leg
Single-leg glute bridge Single-leg glute bridge

Single-arm hip circle

10 circles each direction per leg
Single-arm hip circle Single-arm hip circle

Mountain climbers

10 reps per leg, slow and controlled, 2 second pause with knee raised and foot off ground
Mountain climbers Mountain climbers



5-6 reps per side
Yoga-plex Yoga-plex

Bent-over shoulder Y (shown on bench)

12 reps
Bent-over shoulder Y Bent-over shoulder Y

Seal jack

15 reps
Seal jack Seal jack

Shoulders and abs


Landmine press

3 sets of 8-10 per arm
Landmine press Landmine press

Paired set

Dumbbell rotational shoulder press

3 sets of 4-5 reps per arm
Dumbbell rotational shoulder presss Dumbbell rotational shoulder press

Dumbbell single-arm farmer's carry (shown with carry bars)

3 sets of 20-30 yards
Dumbbell single-arm farmer's carry Dumbbell single-arm farmer's carry

Paired set

Dumbbell 45-degree raise

3 sets of 8-10 reps
Dumbbell 45-degree raise Dumbbell 45-degree raise

Dumbbell shrug

3 sets of 8-10 reps
Dumbbell Shrug Dumbbell Shrug

Paired set

Bent-over rear-delt fly (shown on bench)

3 sets of 8-10 reps
Bent-over rear-delt fly Bent-over rear-delt fly

Ab walk-out from knees (shown with barbell)

3 sets of 5-6 reps
Ab walk-out from knees Ab walk-out from knees



Tiger crawl

3 sets of 10 yards, skip back
Tiger crawl Tiger crawl

Alligator crawl

3 sets of 10 yards, skip back
Alligator crawl Alligator crawl

Spider crawl

3 sets of 10 yards, skip back
Spider crawl Spider crawl

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