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PRIMAL RESET - TRAINING PLAYBOOK
The Exact Training Routine & Philosophy That Gets Results.
This is for you if you want to build muscle without injury, have been training without results, or are sick of cookie-cutter programs. 12 videos. Beginner to intermediate.
Build muscle safely with resistance training & progressive overload
Push, pull & leg day structure - simple, effective, forever
Learn to fall in love with the process
Remember to pause, take notes & re-watch as needed
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PART 1 - THE FOUNDATION
The Basics
Start here. These three videos cover the foundation of everything in the training workshop.
1. Introduction
Build muscle safely with resistance training & progressive overload. Two priorities: reduce body fat, build muscle.
2. Breathing
Breathe through your nose and belly. Activates parasympathetic nervous system, accelerates recovery.
3. Warm Up
Critical for preventing injuries and getting into the feel good beast mode zone. 5 min warm ups: shadowboxing, skipping, jogging.
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PART 2 - MUSCLE GROUPS
Push, Pull & Legs
The Push/Pull/Legs split - the simplest and most effective training structure for any fitness goal.
4. Push Days
Chest (3-4), shoulders (2-3), triceps (1-2)
Routine:
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Bench press (chest, compound exercise)
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Single-arm chest push (chest, isolation)
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Standing cable fly (lower chest, isolation)
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Arnold press (shoulders, upper chest and triceps, compound exercise)
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Lateral raise (side shoulders, isolation)
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Front raise with a plate (front shoulders, isolation)
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Skull crushers (triceps, slow down fast up)
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Dips (2 sets, combines chest, shoulders and triceps)
5. Pull Days
Back (4-5), biceps (1-2 exercises)
Routine:
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Lat pulldown, wide grip (back, compound)
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Side pull down, fast down, slow up (back, compound)
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Bent over horizontal rows, don’t round or arch your back (back)
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Seated horizontal rows (back & biceps)
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Overhand face pulls on cable machine (rear shoulders)
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Bicep curl with dumbbells (Drop set: 10 reps, switch to lighter weights, no rest 10 reps)
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Bicep curl with machine
6. Leg Days
Routine:
- Warm ups: walking lunges
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Leg press (Superset: wide stance 10-15 reps, no rest, closed stance 10-15 reps)
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Goblet squat, 30-40s TUT, don't lock off knees (compound)
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Seated leg press, wide or closed stance, TUT (compound)
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Hammy curls, fast up, slow down, option for drop sets (hamstrings, isolation)
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Quad extensions, triple drop set (quads, isolation)
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Seated calf raises, 4-5 really heavy sets, hold at the top (calves, isolation)
- Calves: High reps, high weights, low rest
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PART 3 - SUPPLEMENTARY INFO
Training Tips
Six videos covering everything from abs to cardio, training styles and advice specific to women.
7. Abs
Abs are made in the kitchen.
Whole clean foods optimize the gut microbiome and fat burning ability
Gym: leg raises, cable crunches, side cable pulls, negative sit-ups.
Home: Russian twists, leg raises, planks.
8. Main Ingredient
Intensity is key.
Find the feel good beast mode zone and stay there, where most muscle building happens.
Intensity: stay with the burn, the pain. Don't waste energy looking calm. Go with a lighter weight, so you can stay there longer.
9. Training Styles
Mix it up!
Combining different training styles force your muscles to become bigger and stronger.
Training styles: basic, Time Under Tension (TUT), drop sets, supersets. Other alternatives: shorter rests, more reps, more sets
10. Cardio
More muscle = higher metabolism = easier to burn fat. 1-2 high intensity sessions per week. Sprinting, rowing, spearfishing, yoga, hiking.
11. Stretching
Stay flexible and agile. 10 min stretch routine. Upper body: neck, shoulders, chest, back. Lower body: butterfly pose, pigeon pose, front splits.
12. For Women
Same principles, slight adjustments. 2-day split (upper + lower) instead of 3. Compound exercises first, bigger muscle groups first.
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BONUS CONTENT
Bonus Videos
Extra content to go deeper on specific areas.
5 Beast Mode Tips
Fasted Workouts
4 Leg Day Hacks
Push (part 2)
Fuller Inner Chest
2 Knee Strengtheners
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KEY TAKEAWAYS
Primal Training Protocol
The 6 rules. Focus on progressive overload - always do something harder than the last workout.
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PUSH, PULL & LEG DAYS
Simple but effective routine no matter what your fitness goals are.
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BIGGEST MUSCLE FIRST
Start with the biggest muscle groups and heaviest weights first.
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FOCUS ON TUT
TUT is safer for joints AND more effective for building muscle and strength.
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WARM UP FIRST
Prevent injuries and reliably get into the feel good beast mode zone every session.
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STRETCH AT THE END
Prevent injuries, optimize muscle recovery & gain agility with this simple routine.
06
DEEP BELLY BREATHING
Breathe with your diaphragm to maximize blood oxygenation and recovery.
YOU NOW HAVE THE FULL
PRIMAL TRAINING PLAYBOOK.
THE REST IS JUST SHOWING UP.
And if you want my help implementing all of this into your life..
*I review each application personally, please only fill it if you're ready to commit.
Questions? DM me on WhatsApp +1 647 537 7918 or on IG @primalphysique