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Intermediate SHRED
Introduction
4 Really Important Videos, Downloads, & Links
What's New? (For Graduates Of The Beginner Program)
2-ON-1 BWS Coaching
Have A Question/Concern? (FAQ)
Refer friends and family and earn $$$
SECTION 1: NUTRITION
Nutrition: The Basics
Nutrition Tracking: The ULTIMATE Nutrition Spreadsheet
Nutrition Tracking: How and Why to Count Calories/Macros
Nutrition Tracking: How to Use Your Nutrition Spreadsheet
1-ON-1 Custom Nutrition Program
Diet Hacks: Intermittent Fasting
Diet Hacks: "Optimizing" Your Nutrition & Supplements
Fat Loss Plateaus: Overcoming Them
Fat Loss Plateaus: Diet Breaks and Refeed Days
SECTION 2: TRAINING
Philosophy & Logic: Creating Objective Attractiveness
The Main Workouts: Overview
The Main Workouts: FAQ
Progression: Getting Stronger and Tracking It
Strength Plateaus: Breaking Through
Mind-Muscle Connection: Activating the RIGHT Muscles
Exercise Order: Optimizing It
Exercise Alternatives: Best to Worst
Science & Reason: The Evidence Behind Your Training
SECTION 3: ADDITIONAL ROUTINES - Why They're Needed
Warm Up Routine: Optimizing It
Abs Routine: Developing the Midsection
Cardio Routine: Speeding Up Fat Loss
Prehab Routine: Staying Injury Free
SECTION 4: SPECIALIZATION PHASES - For Lagging Muscles
Specialization Phases: Defined
Specialization Workout Routines: Each Muscle Group
SECTION 5: EXERCISE TUTORIALS
Chest Exercises
Back Exercises
Arms Exercises
Shoulder Exercises
Lower Body Exercises
Abdominal Exercises
SECTION 6: MEASURING PROGRESS
Seeing Results: When Will My Abs Show and How Much Will I Weigh?
Tracking Results: Monitoring Your Fat Loss Progress
SECTION 7: NEXT STEPS - More Size? Maintain New Physique?
Transitioning: Moving to a Lean Bulk or Maintaining Your New Physique
Lean Bulk: Nutrition
Lean Bulk: Mini Cuts
Lean Bulk: Training
Transitioning: Back to Fat Loss
SECTION 8: STRENGTH GOALS FOR THIS PROGRAM
Strength Standards Defined
Bonus Chapters
Your Weekly Plan (Cheatsheet)
Mobility Routine (If You Care About Long Term Health!)
Sample Meal Plans & BWS Recipe Book
Deload Weeks (Optimize Your Recovery)
Alternative Workout Splits (3-Day, 4-Day, & Superset Routines)
Alcohol Guidelines
Full Body Home Workout Alternative (No Equipment)
What's Next?
Let's Continue Progressing! (Your Next Steps)
Disclaimer
Disclaimer
Transitioning: Moving to a Lean Bulk or Maintaining Your New Physique
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