Day 2 - Your new workout plan, start it.

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January 15, 2013

If you don't already have a muscle building exercise, this will become your new workout plan. Expect to do this three days a week. No excuses.

Beginners start here:

Workout A


3 sets of 8-10 reps.

2 minutes rest between sets.

Bench Press

3 sets of 8-10 reps.

2 minutes rest between sets.


3 sets of 8-10 reps.

2 minutes rest between sets.

Workout B


3 sets of 8-10 reps.

2 minutes rest between sets.

Pull-Ups (or Lat Pull-Downs)

3 sets of 8-10 reps.

2 minutes rest between sets.

Overhead Shoulder Press

3 sets of 8-10 reps.

2 minutes rest between sets.

Required reading

Before the end of this week, you must obtain a copy of The Manipulated Man by Esther Vilar It's available on Amazon. There's a free pdf floating around somewhere too if you're good at google.

Do these things.

If anybody has other workout plans they want to share, please do so here.

Post Information
Title Day 2 - Your new workout plan, start it.
Author redpillschool
Upvotes 27
Comments 33
Date 15 January 2013 02:14 PM UTC (8 years ago)
Subreddit becomeaman
Original Link
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[–]VZPurpMan: First Class2 points3 points  (1 child) | Copy

These lifts will get you strong. No doubt about it. Just make sure to eat properly, and get enough sleep. Essentially all repairs take place when you sleep. For those of us with sleep disorders, life can be a little rough ;)

[–]redpillschool[S] 0 points1 point  (0 children) | Copy

We will address diet as time goes on.

[–]VZPurpMan: First Class1 point2 points  (0 children) | Copy

Copy will arrive in a couple days. Just finished a workout session. Feels good.

[–][deleted] 1 point2 points  (0 children) | Copy

Sounds a lot like Starting Strength. Obvious differences are that the squat and deadlift alternate (SS has one squatting 3x a week), rows instead of cleans, and the deadlift is done before the other two lifts. And of course, higher volume, and slightly lower increments in strength gains.

I think I'll switch to Greyskull after SS (I'm very weak right now; squat is 120 pounds for 3x5, bench is 50-60 pounds for 3x5...and I'm 6'3!), but your program looks very, very tempting. How did you come up with it?

What kind of gains did you see? Did you do a more strength-based routine like SS first? How the hell do you deadlift for 3 sets of 10?!

[–][deleted] 1 points1 points | Copy

[permanently deleted]

[–]redpillschool[S] 0 points1 point  (0 children) | Copy

whoops, wrong comment to respond to.

[–] points points | Copy

[permanently deleted]

[–]redpillschool[S] 0 points1 point  (0 children) | Copy

Just obtain the copy this week. Start reading whenever you want, Some of the upcoming items will be based on chapters as we move forward, no harm in reading ahead.

[–]shute0 points1 point  (1 child) | Copy

This is a good subreddit. I had to do the be-a-man journey last year when my dad became severely ill. When a masculine role model in your life gets weaker and weaker it really wakes you the fuck up.

I spent most of last year training to climb kili, which i did this july.

then did a combination of intermittent fasting, paleo and hitting the gym hard to lose about 20lbs as well as significantly building muscle.

The above workout is great and i wont detract from that, i'll just offer what i do. It's a variation of ferriss's occams protocol. it's good if you dont have a lot of time on your hands.

mondays: 1 set to failure chest press (add 10lbs or 10% the following week on week)

1 set to failure shoulder press (same as above)

1 set to failure weighted rows (*)

1 set to failure abdominals (*)

Short high incline sprints on the treadmill

(all have a 2:10 up down cadence, i really lengthen out the negative extension)


1 set to failure leg squat,

1 set to failure lat pulldown

1 set pavels ladder chinups (weighted)

few minutes on those stairmaster things at max settings, just to maintain my legs for hikes

That's it workout wise, it's all 10lbs or 10% addition per week, and ive done this for about 3 months now.

Diet wise: is a mixture of lean gains and paleo. though i am beginning to think i will need to hit keto hard instead (weight has plateau'd, muscle size is increasing but my gut needs to go away more)

[–]redpillschool[S] 2 points3 points  (0 children) | Copy

A good thing I've always heard was set your number of reps, and make sure you have enough weight that you can accomplish your number of reps but not one more and not stop at one less.

Increase weight accordingly.

[–]ospurt0 points1 point  (0 children) | Copy

You mileage may vary, but the following workout routine over the last year helped me lose 60+ lbs, increase my strength, increase my cardio and has two of my doctors asking what they hell am I doing.....

The crazy thing is I don't consider it that much.

Monday: Cardio + Yoga (yes yoga, benefits x4) Tuesday: Cardio + Weights (1 hr high rep free weight class) Wednesday: Cardio + Yoga Thursday: Cardio + Weights Friday: Rest Saturday: Rest/Open...but do something physical Sunday: Walk/Hike...preferably with woman I am sleeping with, plan to sleep with, or with my female wingman so we can plot.

[–]ElGuapoMiguel0 points1 point  (0 children) | Copy

Count me in for the 30 day program.

For a workout, I'm on week 3 of using this one:

But, I am willing to try the beginner program for 30 days just to get on board.

El Guapo

[–]Imaman_hear_me_roar0 points1 point  (0 children) | Copy

Just completed day two with slightly sore muscles as a result, feels great to get going again. Been reading ahead in The Manipulated Man a bit, quite an interesting read indeed. :)

[–]iKill_eu0 points1 point  (0 children) | Copy

Just a heads up: These won't get you strong, they'll get you bick. Higher rep counts (6-8+) are better for inducing hypertrophy, which is muscle growth. Above 10 is useless unless you want endurance. Below 6 (1-5) is optimal for strength gains - less visible muscle but more ability to work with them.

Personally I use a slightly modified Reg Park's Beginner 5x5 which is a great starting routine for beginners looking to gain mass and strength.

[–]MockingDead0 points1 point  (0 children) | Copy

I have a work out plan that is more intense and includes all these exercises. I have been keeping it for about 4 weeks, and since I have nothing else to do...

I am also doing more reps, for fat burning.

[–]MockingDead0 points1 point  (2 children) | Copy

This is contrary to what the PT at the gym said. He doesn't like deadlifts, for example, and has given me a different workout each day.

I have found that I love racked squats. I just started doing them wioth weight. They make me feel like a superhuman, even at relatively low lifts.

[–]redpillgreenlight0 points1 point  (1 child) | Copy

Why doesn't your PT like dead lifts?

[–]MockingDead1 point2 points  (0 children) | Copy

Says they are bad for the back. I can't find anyone who does them right, and they don't have the equipment to do them the Rippetoe way.

So I am putting them off for now.

[–]pialox0 points1 point  (0 children) | Copy

Went for my gym assessment today. Far more unfit than i thought but I'm far from fat. Looking forward to getting back into yoga and working on my core strength and general fitness. Bands with unfit front men arent the most energetic and exciting to watch :/

[–][deleted] 0 points1 point  (0 children) | Copy

Have been going to the gym 3x per week. Pumping that up to 6x (three days of weights, the other 3 of HIIT cardio). Making a routine on google calendar and sticking to it.

[–]LuciusExitius0 points1 point  (2 children) | Copy

I really like this routine. Is this something we should do on top of walking/running? or should I pick up a cardio routine like Couch to 5k?

[–]redpillschool[S] 0 points1 point  (1 child) | Copy

I personally did couch to 5k. Highly recommended. Did it on KETO.

[–]LuciusExitius0 points1 point  (0 children) | Copy

Yeah a friend of mine did it and she has lost a lot of weight. I get my gym membership next week and am excited to start working out again.

[–]redpillgreenlight0 points1 point  (0 children) | Copy

Got a personal trainer 2x a week for my lifting. We're starting with a 5x5 on squats, press, and dead lift. I'll be lifting 3x a week based on the routines he gives me. Trouble is going to be when I'm out of town 1 week each month.

[–]zionController0 points1 point  (1 child) | Copy

I love your program, although I do Squats on both days and pullups on day A instead of rows. Small variation.

Great program. Squats are delicious and Deadlifts are the best

I wanna torrent Manipulated Man

Also: Nutrition goes hand in hand with this being successful. You're gonna need to eat a lot of eggs, and a lot of oats and a lot of tuna and drink whole milk.

[–]VZPurpMan: First Class0 points1 point  (0 children) | Copy

Hell yeah, zionController knows what's good

[–][deleted] -1 points0 points  (2 children) | Copy

Fuck weights. Everything pushups, chinups and running cannot do doesn't worth doing. That is what soldiers do. Being tough like a soldier is not good enough for you?

I lifted a lot of weight when I was young and now at 35 all I can show for it is back pain.

Especially fuck deadlifts. If you are not the most patient man in the world and take a bit of a too big weight or less than perfect posture you fuck up your lower back. Seriously. This exercise is about keeping the weight with your lower back and raising it with your ass. If you are less than perfect at it you lift with your lower back... and that is the worst idea ever. People got hurt by lifting a golf ball with the lower back.

[–]redpillschool[S] 1 point2 points  (1 child) | Copy

I advocate body weight exercise too. Planks, Pullups, Squats, Running

[–]redpillgreenlight2 points3 points  (0 children) | Copy

Being tough like a soldier is not good enough for you?

Counterargument: Any military academy's football team.

[–][deleted] -3 points-2 points  (3 children) | Copy

This is like a gym promotion. Lots of ways to get fit and look good. Also, stop eating so much (and fatty and processed food), avoid the sub culture of fitness drug/supplements. i guess i am biased (as this is). i find doing this kind of thing boring. I found the places to maintain fitness outside of a gym. examples: Year round out door swimming (just love cold water), Partner Dancing, Cycling, hiking, football, tennis.... Do something regularly that you enjoy and you be motivated.

[–]redpillschool[S] 4 points5 points  (2 children) | Copy

You don't have to do this in a gym, but we're going to be focusing on muscle building, not cardio.

Frankly, skipping one candy bar is an hour on the treadmill. Might as well just skip the candy bar.

[–][deleted] 0 points1 point  (0 children) | Copy

I can only speak for myself, but skipping the beer is harder. Right now I am the end of my workday and I have to decide I am to the corner store for a beer or to home.

[–]km_phee0 points1 point  (0 children) | Copy

If I were to start building a home gym what would be the best pieces of equipment to buy/make?

You can kill a man, but you can't kill an idea.

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