Athlean x max shred pdf free download

Imagine having the pure natural confidence of an athlete. Being powerful starts with feeling empowered. An ordinary out of shape 44 year old with a deadly heart condition.

Jack wasn't worried about being an athlete but desperate to improve his fitness to improve his chances of living another year. He's unleashed his inner athlete, a biproduct of A-X training. With 2 full-time jobs, the responsibility of being a husband and father, and the added debilitating effects of spondylolisthesis, a spinal nerve and bone disruption, Andrew STILL found time to lose 25lbs of fat while adding visible muscle to his body.

Dan's training was taking its toll on his shoulders at only 28 years of age. A rotator cuff injury made effective training imposible without pain. In just 2 weeks on Athlean-X Dan saw improvement in his shoulder injury.

His transformation with the program speaks for itself. Knowing how to train around aches and pains is the key to healing them. Like most older men, Phil gave up on being lean and muscular thinking that fighting the physiology of aging was a losing battle.

With an 8 pack that would make men half his age envious, Phil demonstrates that smart training can create your best body at any age. In fact, the older you are the MORE important it becomes to train like an athlete. In month 1 we tap into the power of one of the most effective muscle building splits on the planet only with a twist from the mind of Coach Cavaliere!

The result? Crank up the heat on your fat burning efforts while continuing to raise the stakes on the muscle building front with this intense phase. I also noticed the instructions button is blank when you press it, unlike the other programs……. They have added more stuff since I originally posted — like the phase videos and conditioning for Tuesdays and Thursdays at least for week 1. Hopefully they will add instruxions and fill out the rest of the weeks by the time I reach week 2…. Monster Maker has a dual focus of athletic power and targeted strength training.

It is geared toward gaining mass, definition, and strength. This program, surprisingly, is developed for all fitness levels. The program scales based on your individual strength levels. Monster Maker is a highly customizable program that lets you focus on the area where you want to make gains. If you want to make gains in your chest, shoulders, or develop strength with a specific exercise, then Monster Maker can help with that.

It includes a menu plan as well as workouts that cover power lifting, athletic training, and body building. For Monster you will need a barbell, dumbbells, pullup bar, resistance bands, and a bench for the Monster Maker program.

So I love the fact that the Dynamic days for MM include sprinting and jumping. I want to continue to be athletic and the fact that this day is devoted to these activities is great. It will take time to gain strength. This program also involves LOTS of old school lifts, so you need to be comfortable using free weights. This is a complete 4 week training program. Yes, Iron has a lot of progressive overload. My numbers were increasing every week. There is one program in the Athlean X catalog that is geared toward burning fat over building muscle.

It uses a lot of body weight exercises to do this, so you will gain strength. But with this program the strength usually comes in the way of definition rather than bulk. Keep in mind that your scale weights tell very little of the story. Now is Shred best for you? If you want to have cardio-intensive but still weight-based training workouts, then yes. I find it to be the sweet spot between boring LISS and heavy lifting.

Its a combination of body weight and weighted exercises, but the goal of each workout is really to keep your heart rate up to maximize the burn. Lots of timed circuits that can be scaled up or down by changing the number of reps and the rest time.

Really a great program. Mild weight training is incorporated, but it seems to be mostly to work conditioning, and I really do enjoy it :.

The workouts are good and full body, and vary enough each week to keep me interested anyway. Core4 Abs is a program developed specifically to strengthen your core. Core strength will often reduce overall rates of injury and make all of your other workout programs more effective. This program features adjustable levels of difficulty and works for both beginner and advanced athletes.

Different levels of training for different levels of fitness. This includes training for all of the ab muscle groups including:. You will need an advanced home gym or a commercial gym for this program.

You will need a workout bench , weights, a medicine ball, a pullup bar, and a resistance band. I have seen noticeable improvement in lower back strength and oblique strength and development. I am entering the 4th week and I have never trained my abs so much.

Also, that fits well in the portal with your main program. This takes between 10 and 15 minutes, 20 max. Together with Monster Maker, that makes pretty long workouts.

So far, you can do everything with bodyweights, bands, and a workout bench dumbells and a chin-up bar are required sometimes. The only difference is it uses the Extinction protocol rather than time. Core4 Abs is for building a powerful core and looking great at the beach. There are many different exercises. TNT works with AX-1 to help you grow slow growing muscle groups and Special Tactix is designed specifically to get you ready for physical exams that you might have to take for the military or to become a firefighter or police officer.

TNT is designed to be used with AX-1 as a supplement or can be used as a stand-alone program. This program is intense. TNT includes specific targeting for chest, biceps, triceps, shoulders, and back. You can also buy the program for 1 target, all 5 or any number in between. You can to all the TNTs at home, but many people find that doing them at a well-equipped gym works better. This way if you do repeat you will know which muscle group is weaker then the rest. I hope this helps you. TNTs work best if you choose two per month.

You can only do a max of two at a time. They are usually done on burst workout days in addition to the burst workout. In the portal when you buy them you can download integration maps that will tell you when to do them depending on which ones you want to do. The TNTs provide exercises that are home equipment based along with gym equivalent ones. Kind of like how gym swaps are used in the AX1.

But if you wanted you certainly could do just two all three months. The more you buy the cheaper they are per workout. This program is quite a bit different from the other Athlean X programs. It focuses specifically on training for physical exams like those that you take for the military, police or fire academies.

This program is for intermediate to advanced levels of fitness and can be used as a completely stand-alone program or after AX Perform a certain number of reps of a given exercise every minute on the minute for a set number of rounds. For this workout, odd minutes were 10 hanging leg raises, and even minutes were 7 triple skyfalls split squat jump into tuck jump into burpee. Killer workout, to say the least. I managed to last 30 total minutes.

These types of workouts always seem to make me dig down deep and use every last little bit of energy and grit that I have left in me. August 30, at pm. Kingofcourse Kingofcourse says:. September 1, at pm. Kevin says:. September 24, at am. August 22, at am. Athlean-X has no magical ingredient or exercise that is going to make you 10x stronger than anyone else.

What it does offer is a 12 week program, that will probably never get boring, will keep your body guessing as to what is going on and as a result make adaption slower , and tie in all muscle groups together in most exercises which results in, I feel, a much better exercise regime than solely going to the gym and benching weight.

The Athlean-X eating plan, I have read, has an estimated calorie intake per day. I found this very useful and would recommend something similar for people starting out. I know what healthy food is and cut out refined sugar and lots of bad fats a good while ago.

I will dip back into it from time to time for suggestions but that will be all. My nutrition and learning will come from other sources. I have been using a WPI post-workout shake throughout the first 4 weeks and on the weekend of week 3 I bought a Micellar Casein protein which I have at night before bed. I have my goals set, my perfect picture in mind and hope to be well on my way to chiseling it out by the end of my first round of Athlean-X.

Now completed with Inferno Max Size, I'm headed back to my favorite program This is not an arms only workout program as you will see.