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DedicationA special thanks to the Diesel Crew’s Jim Smith and Jedd Johnsonfor all of their personal help. Being around the two of them gotme inspired to put this program down on paper.If you do not know of their work then it is time to check themout; your strength and fitness will never thank you enough.www.dieselcrew.comAlso check out their new YouTube page with tons of strengthtraining exercises to observe and add into your program.http://www.youtube.com/user/musclevip

DISCLAIMERThe information found in this manual is for educational purposesonly; people reading this manual should realize that there is riskinvolved with any type of physical activity and they should contacttheir physician before participating. Anyone who is about to partake in the program mentioned in this manual should be awarethat any of the exercises mentioned could be potentially dangerous if not performed correctly. Doug Fioranelli assumes no liability for injury; this is solely an educational manual to guide thoseindividuals who are healthy and proficient enough to handle thedemands of this program.CopyrightCopyright 2008-2017 Doug Fioranelli. All Rights Reserved.No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone except for the purchasers for their ownpersonal use. This manual may not be reproduced in any formwithout the express written consent of Doug Fioranelli.For more information, please contact:Doug FioranelliRise Above Performance Training , LLC403 Old County RoadBelmont CA, eb:www.RiseAboveStrength.comConnectFacebook https://www.facebook.com/RiseAboveGymTwitter https://twitter.com/RiseAboveGymInstagram https://instagram.com/riseabovegymYouTube http://www.youtube.com/RiseAboveStrength

THE AUTHORINTRODUCTIONWHAT THIS MANUAL IS NOTSETTING IT ALL UPCONCLUSIONPROGRAMSWORKOUTSLEARN MORE4567891011Copyright 2008 -2017 Doug Fioranelli. All Rights Reser ved.No por tion of this manual may be used, reproduced or transmitted in any form or by any means,electronic or mechanical, including fax, photocopy, recording or any information storage andretrieval system by anyone except for the purchasers for their own personal use. This manual maynot be reproduced in any form without the express written consent of Doug Fioranelli.Page composition by MegaMad

MA, CSCS, RKC IIDoug Fioranelli is the founder andowner of Rise Above Strength . Withyears of experience in the athleticand rehabilitation training field, Doughas helped coach many clients andathletes from high school to Olympiclevel to enhance their athletic performance and minimize injuries in theprocess.versity of San Francisco with a majorin Exercise Science. Along with hiscollege degrees, Doug is a CertifiedStrength and Conditioning Specialist(CSCS) through the National Strengthand Conditioning Association (NSCA),a Certified High School Strength andConditioning Specialist through theInternational Youth Sports Association (IYSA), a Certified Level II RussianKettlebell Instructor under DragonDoor (RKC II), and a Certified SportsNutritionist from the InternationalSociety of Sports Nutrition (ISSN).Doug received his Master‘s Degree inKinesiology with a concentration inExercise Science through San Francisco State University Department of Kinesiology. At SFSU, Doug spent muchof his time in the Exercise Physiologylaboratory conducting research onthe different effects various trainingequipment has on muscle activation,strength and endurance. His thesisabstract can be viewed here. Prior tohis Master‘s degree, Doug completedhis undergraduate studies at the Uni-Although experienced in a varietyof training applications, Doug specializes in strength and conditioningdevelopment emphasized throughproper teaching of correct body positioning, lifting mechanics, and sportsnutrition.Feel free to contact Doug 5

You are only limited by your imagination#1: They felt like their current routine was stale and they were at aplateau with their gains.First of all, I would like to thank youfor finding this book, being interested in the material and taking actionto read it. I promise that this manual and all future content will provideyou with the best strength and conditioning tools that I know.#2: They didn’t have any idea abouthow to change up their routine. What exercises to do? How many set? How many reps? How much rest in-between?As you will find out, this manual is notsomething trivial that I threw together for you. This is a real program thatcan get you results for months andyears to come.The template I designed takes all ofthe guesswork out of creating a program. You are literally only limited byyour own imagination and desire.I have been a strength coach forquite some time and I have writtenhundreds of programs for people.Two of the most common reasonswhy people wanted me to write anew program for them were:RiseAboveStrength.com6

knowing is half the battleBefore we get into it, I must tell youthat this manual is not a “How To”book. I do not have every exercisedown with a detailed description withpictures illustrating every angle of execution.eral movement, agonist/antagonistmuscle groups, etc.This is not a traditional bodybuildingroutine, nor is it a powerlifting routine. Based on the people I trainedthroughout the years, most can onlyget 2-3 days in the gym for weights,so full-body routines with an emphasis on certain movements, depending on the day (more on that later), iswhat I advocate for a majority of thepeople I train.I have always been a firm believerthat you cannot learn to performcomplex exercises from still photosin a book. Watch videos and hire aqualified trainer who can help youperform these lifts safely and effectively.My goal is to help as many people asI can and get you confident enoughto write your own routines and do sowithout extra weightlifting educationor added stress.I am constantly adding videos to myYouTube channel and on my website.Check back often for new exercisesyou can plug into your routine.Again, PLEASE HIRE A TRAINER TOHELP YOU!This manual will not focus on thescientific principles of strength andmuscle building; just the meat andpotatoes here. In fact, I have keptit so simple that I will not even usephrases like: posterior chain, unilat-Ok, I am done being an overprotective mother; on with the show!RiseAboveStrength.com7

Setting it all upThis is a three-workout routine template consisting of Workouts A, B, C.This routine will cater to people whotrain one to three times a week withat least two times a week being ideal. This program can also be easilymanipulated if you train a differentnumber of times during differentweeks due to scheduling conflicts,etc.Here is how to set up your workoutsdepending on the number of times aweek you are going to train.Training one time a week:Weeks 1, 4, 7 & 10Weeks 2, 5, 8 & 11Weeks 3, 6, 9 & 12Workout AWorkout BWorkout CTraining two times a week:WEEK 1WEEK 2WEEK 3WEEK 4WEEK 5WEEK 6Day ay raining three times a week:WEEK 1WEEK 2WEEK 3WEEK 4Day 1Workout AWorkout AWorkout AWorkout ADay 2Workout BWorkout BWorkout BWorkout BDay 3Workout CWorkout CWorkout CWorkout CYou will notice that if you train more times during the week it will take fewer weeks to complete the program. The simple reason for this is that I havefound, on average, people do well when they have gone through the programsfour times before switching the exercises out.RiseAboveStrength.com8

Setting it all upThe template will consist of threeworkout days, all focusing on specific movements. Two main lifts willbe done by themselves as the firsttwo exercises of each workout day.These two exercises are used forstrength production because theyare the main, stand alone exercisesand have more sets to complete andthe repetition range will be muchlower than the following exercises ofthe workout.etitions and then immediately startwith the second exercise. When bothexercises are complete, there is arest period and then they will be repeated, in this manner, until the totalnumber of sets is complete.Each training day will end with astand-alone abdominal/core movement.Complete each workout (A, B, C) fourtimes before you switch the exercisesand start a new cycle.After completing the main lifts, therest of the routine with be done using combination sets. They are simply the combination of two differentexercises where you complete oneexercise for a certain number of rep-The template and a sample fourweek training routine can be found atthe end of the manual for your printing convenience.RiseAboveStrength.com9

Setting it all up: WORKOUT AThe first exercise of Workout A will be a Double Arm Upper Body movement generally consisting of a big pressingmovement. Some examples are: Bench Press (flat, incline, or decline) Dips Bar Floor PressThe next main exercise is a Single Leg movement: Lunge variations Split Squat Step upAfter that, it is time for the combination sets. The first onewill consist of a Back movement such as: Lat Pull Down (various grips) Face Pulls (rope, band or bar)This will be combined with a Hamstring movement such as: Romanian Deadlift (RDL) (double or single leg)Good MorningGlute-Ham RaiseKettlebell SwingsThe next combo set is a (non-overhead pressing) Shouldermovement: D. Bell Front Raise D. Bell Lateral Raise D. Bell Shoulder PulloverThese are combined with a Tricep movement: Skull Crusher Rope Extension (straight down or overhead) D. Bell Behind-the-Head PressLast, we are going to end with a non-rotation Abdominalmovement: Sit UpV-UpReverse CrunchLeg LowerRiseAboveStrength.com10

Setting it all up: WORKOUT BThe first exercise of Workout B will be a Double Leg movement. Some examples are: Back Squat Front Squat DeadliftThe next main exercise is a Rowing movement: Seated Cable Row Bar Bent-Over Row (various grips) D. Bell RowThe following combination sets consist of a D.Bell Chestmovement such as: D. Bell Chest Press (flat, incline, decline) D. Bell Chest Fly (flat, incline, decline) D. Bell Floor PressThis will be combined with a Single Leg movement such as: Lunge Variation Split Squat Step UpThe next combo set consists of a Bicep movement: D. Bell Curl D. Bell Hammer Curl Bar CurlThese are combined with a Push Up Variation movement: Floor Weighted Feet ElevatedLast we are going to end with an Abdominal Plank Variationmovement: Front Plank Side Planks Ball PlanksRiseAboveStrength.com11

Setting it all up: WORKOUT CThe first exercise of Workout C will be a Pull Up Variation.Some examples are: Pull Up Chin Up Double Bar Pull UpThe next main exercise is a Jump Variation: Box Jump Broad Jump Step Up JumpThe following combination sets consist of an OverheadPressing movement such as: D. Bell Military Press Bar Military Press D. Bell Alternating PressThis will be combined with a Rear Deltoid movement suchas: D. Bell Rear Delt. Fly Band Pull Apart Shoulder Blade Retraction (cable or band)The next combo set consists of a Calf movement: Seated Calf Machine Standing Calf Machine Single or Double Standing Calf RaiseThese are combined with a Rotator Cuff movement:: Cable Internal Rotation Cable External Rotation Lying D. Bell ExtensionLastly, we are going to end with an Abdominal Circuit consisting of at least two exercises done in combination.RiseAboveStrength.com12