I’ve had a couple people ask me what they could do to tone up and put on a few pounds of muscle. Rather than try to explain, I decided to just finish up the spreadsheets for the exercise program my friends and I have been using for the past 6 months. I don’t know where it came from, I just typed it into Excel spreadsheets. I didn’t come up with this program, and I’m not an expert by any means. That said we’ve been doing this for almost 6 months, and combined with a slightly better diet I’ve seen great results. Your mileage may vary etc. Let me know if it works for you. Do 3-weeks on and 1 week of rest. If you and your exercise buddies’ names aren’t David, Chris, or Adam you might need to change the names.



6-Phase Exercise Program

If you like what’s here, please follow me on twitter here.