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Welcome to 

primal training

The exact training routine & philosophy to get amazing results

This is for you if:

  • you want to build muscle but don't know the best way to go about doing that

  • you have been lifting weights for some time but without significant results

  • you are sick and tired of cookie-cutter or copy-and-paste exercise plans from "fitness coaches"

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This 13-part workshop covers the A-Z of training - and is perfect for beginners and intermediates. 

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It is the safest & most effective way for you to build muscles - and fall in love with the process.

Let's get started

Remember to take notes, pause and re-watch as needed!

The basics

1. Intro

2. Breathing

3. Warm Up

Build muscle safely and effectively with resistance training & progressive overload

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Two main priorities:

  1. Reducing body fat percentage

  2. Building muscle 

 

Focus in the gym should always be:

  • Resistance training: Give resistance 

  • Progressive overload: Push own limits 

 

Train safely and effectively, it rewires your brain to be healthier - eat healthier, train properly, sleep earlier.

The importance of breathing - breathe through your nose and with your belly

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How to breathe properly:

  • Breathe through your nose, nasal breathing for calming

  • Use your belly and diaphragm, less pressure on your heart

  • In the gym, inhale through nose and exhale through mouth. Hissing sound also helps

 

This activates the parasympathetic nervous system, accelerated recovery while awake

Warming up is critical to preventing injuries and getting your body into the feel good beast mode zone!

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Main benefits of increased blood flow in the muscles from warming up:

  • Lubricates joints, less chances of injury

  • Gets easier to get into the feel good beats mode zone

 

5 min warm ups: Shadowboxing, stairs, slow jog, skipping rope, jumping jacks, treadmill, rowing, bear crawls

  • First set do lighter weights of 10-15 reps

Muscle groups

4. Push

5. Pull

6. Legs

Push Days

Chest (3-4), shoulders (2-3), triceps (1-2)

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Routine:

  1. Bench press (chest, compound exercise)

  2. Single-arm chest push (chest, isolation exercise)

  3. Standing cable fly (lower chest, isolation exercise)

  4. Arnold press (shoulders, upper chest and triceps, compound exercise)

  5. Lateral raise (side shoulders, isolation exercise)

  6. Front raise with a plate (front shoulders, isolation exercise)

  7. Skull crushers (triceps, slow down fast up)

  8. Dips (2 sets, combines chest, shoulders and triceps)

Pull Days

Back (4-5), biceps (1-2 exercises)

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Routine:

  1. Lat pulldown, wide grip (back, compound)

  2. Side pull down, fast down, slow up (back, compound)

  3. Bent over horizontal rows, don’t round or arch your back (back)

  4. Seated horizontal rows (back and biceps)

  5. Overhand face pulls on cable machine (rear shoulders)

  6. Bicep curl with dumbbells (Drop set: 10 reps, switch to lighter weights, no rest 10 reps)

  7. Bicep curl with machine

Leg Days

Quads (3-4), hamstrings (2-3), calves (1-2)
 

Routine:

    - Warm ups: walking lunges

  1. Leg press (Superset: wide stance 10-15 reps, no rest, closed stance 10-15 reps)

  2. Goblet squat, 30-40s TUT, don't lock off knees (compound)

  3. Seated leg press, wide or closed stance, TUT (compound)

  4. Hammy curls, fast up, slow down, option for drop sets (hamstrings, isolation)

  5. Quad extensions, triple drop set (quads, isolation)

  6. Seated calf raises, 4-5 really heavy sets, hold at the top (calves, isolation)

 

Calves: High reps, high weights, low rest

Training Tips

7. Abs

8. Main Ingredient

9. Training Styles

Abs are made in the kitchen​

Whole clean foods optimize the gut microbiome and fat burning ability

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Routine in the gym:

  1. Leg raises, straight or bent

  2. Cable crunches

  3. Side cable pulls

  4. Negative incline sit-ups

 

Routine at home:

  1. Russian twists

  2. Leg raises

  3. Planks

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Key takeaway: Eat clean to lose fat!

Intensity is key

Find the feel good beast mode zone and stay there, where most muscle building happens

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Intensity: stay with the burn, the pain

 

Don't waste energy looking calm

 

Tips: Go with a lighter weight, so you can stay there longer

Mix it up!

Combining different training styles force your muscles to become bigger and stronger

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Training styles:

  1. Basic: 3-4 sets of 10-15 reps with 60-90s rest in between sets

  2. TUT: 30-40 seconds

  3. Drop sets: 10-15reps, 2-3s rest, 5-15 reps of lighter weights

  4. Superset: 12 reps of one exercise, no rest, 12 reps of another exercise

 

Other alternatives: shorter rests, more reps, more sets

10. Cardio

11. Stretching

12. For Women

Every person has a unique metabolism

But in general: more muscle, higher metabolism, easier to burn fat

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Depends on your metabolism​

  • Find activities that combine cardio, fun and rewilding: yoga, hiking, swimming

  • 1 to 2 high intense activity per week: sprinting, rowing. 15s high intensity, 45s recovery. 5-8 sets of this.

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Personally:

  • I go spearfishing when my schedule and weather permits

  • 10 minutes of warm up before workouts: shadowboxing, jumping rope

Important to stay flexible and agile while building muscle and strength!

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Stretching:

  • Improves flexibility and agility

  • Improves ability to build muscle, because wider range of motion

  • Injury prevention, joints are more limber

 

10 mins stretch routine:

  • Hold stretches from 10sec - 1min. Rest. Do a 2nd or 3rd time

  • Upper body: Stretch neck, shoulders, arm circles, chest, back, baby cobra, child's pose, cat cow, wrist stretches

  • Lower body: butterfly pose, supine twist, toe touches, deep squats, kneeling, pigeon pose, front splits

Women, the same principles apply, but take note of these slight adjustments!

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Adjustments:

  • 2 day split instead of 3: Upper (combine push and pull) and lower

  • Upper: 2 for back, 2 for shoulders, 2 for chest

  • Abs or high intensity interval workout at the end of training

  • Some exercises can go 10-20 reps

 

Similarities: Compound first before isolation, bigger muscle groups first

BONUS VIDEOS

Push (part 2)

2 Knee Strengtheners

Fuller Inner Chest

Fasted Workouts

4 Leg Day Hacks

5 Beast Mode Tips

Key Takeaways

Primal Training Protocol

Download the Primal Blueprint if you haven't already! 

In conclusion, focus on progressive overload and listen to your body

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Don't blindly follow programs, merely use this as a template

 

Focus on progressive overload - doing it safely and effectively

  • Always do something harder and with more intensity than the last workout

  • Increase weights, increase reps, decrease rest, drop sets, supersets

 

Find your rhythm, maximize time spent in the feel good beast mode zone

Moving forward

Knowledge isn't power until it's applied

I would love to answer your questions or keep you accountable to convert the knowledge you learn from this workshop into actual transformation in your life. 

 

Direct message me on instagram @primalphysique or whatsapp +1 647 537 7918

 

Talk to you soon!

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