1

2
"#$%&'()* +,-+ . /% 01(2'# 31&4#&56781 9%:*15: ;;"< =22 >'()*:
>1:1&?1@<

No poition of this manual may be useu, iepiouuceu oi tiansmitteu in
any foim oi by any means, electionic oi mechanical, incluuing fax,
photocopy, iecoiuing oi any infoimation stoiage anu ietiieval system
by anyone but the puichasei foi theii own peisonal use. This manual
may not be iepiouuceu in any foim without the expiess wiitten
peimission of }oe Neglio, except in the case of a ieviewei who wishes to
quote biief passages foi the sake of a ieview wiitten foi inclusions in a
magazine, newspapei, oi jouinal - anu these cases iequiie wiitten
appioval fiom }oe Neglio piioi to publication.

Foi moie infoimation, please contact:
Neglio Peifoimance Systems LLC
1uu Snug Baiboi Roau
Staten Islanu, New Yoik 1uS1u
Email: }oeNeglioPeifoimance.com
Website: http:www.joemeglio.com







S
A':826'51&B
The infoimation in this book is offeieu foi euucational puiposes only;
the ieauei shoulu be cautioneu that theie is an inheient iisk assumeu
by the paiticipant with any foim of physical activity anu uiet. With that
in minu, those paiticipating in stiength anu conuitioning piogiams
shoulu check with theii physician piioi to initiating such activities.
Anyone paiticipating in these activities shoulu unueistanu that such
tiaining initiatives might be uangeious if peifoimeu incoiiectly, anu
may not be appiopiiate foi eveiyone. The authoi assumes no liability
foi injuiy; this is puiely an euucational manual to guiue those alieauy
pioficient with the uemanus of such piogiamming.











4
C$$1& D#@% E#&F#G*:
Below aie youi bonus uppei bouy woikouts. Bo these woikouts in-
between Bay 1 anu 2 of the 'Beaulift Like A Nan' piogiam.

Week 1

Bay 1
1A) 0veiheau piess 2 X S RP 7
1B) Weighteu Pull-ups X S-S
2A) T Bai Rows S X 1u
2B) BB Bench piess 4 X 8
SA) EZ Bai Cuils S X 12
SB) Tate Piesses S X 1u
SB) Reai Belt Raise S X 14





S
Week 2

Bay 1
1A) 0veiheau piess S X S RP 8
1B) Weighteu Pull-ups X S-S
2A) T Bai Rows S X 1u
2B) BB Bench piess 4 X 8
SA) EZ Bai Cuils S X 12
SB) Tate Piesses S X 12
SB) Reai Belt Raise S X 1S








6
Week S

Bay 1
1A) 0veiheau piess 1 X S RP 8, 1 X S RP 9
1B) Weighteu Pull-ups X S-S
2A) T Bai Rows S X 8
2B) BB Bench piess 4 X 6
SA) EZ Bai Cuils S X 12
SB) Tate Piesses S X 12
SB) Reai Belt Raise S X 1S








7
Week 4
Bay 1
1A) 0veiheau piess S X S
1B) Weighteu Pull-ups S X S
2A) T Bai Rows S X 8
2B) BB Bench piess S X 8
SA) EZ Bai Cuils 2 X 12
SB) Tate Piesses 2 X 12
SB) Reai Belt Raise 2 X 1S









8
Week S

Bay 1
1A) Close uiip Bench 2 X S RP 7
1B) Bent ovei Baibell Rows X S
2A) Seateu BB Nilitaiy Piess 4 X 8
2B) Weighteu Pull-ups 4 X 8
SA) BB "Powei Cleans " S X 1u
SB) Tiiceps Pushuowns S X 12
SC) Zottman Cuils S X 1u








9
Week 6

Bay 1
1A) Close uiip Bench S X S RP 8
1B) Bent ovei Baibell Rows X S
2A) Seateu BB Nilitaiy Piess 4 X 8
2B) Weighteu Pull-ups 4 X 8
SA) BB "Powei Cleans " S X 12
SB) Tiiceps Pushuowns S X 12
SC) Zottman Cuils S X 12








1u
Week 7

Bay 1
1A) Close uiip Bench 1 X S RP 8, 1 X S RP 9
1B) Bent ovei Baibell Rows X S
2A) Seateu BB Nilitaiy Piess 4 X 6
2B) Weighteu Pull-ups 4 X 6
SA) BB "Powei Cleans " S X 12
SB) Tiiceps Pushuowns S X 12
SC) Zottman Cuils S X 12








11
Week 8

Bay 1
1A) Close uiip Bench S X S
1B) Bent ovei Baibell Rows S X S
2A) Seateu BB Nilitaiy Piess S X 6
2B) Weighteu Pull-ups S X 6
SA) BB "Powei Cleans " 2 X 1u
SB) Tiiceps Pushuowns 2 X 1u
SC) Zottman Cuils 2 X 1u








12
Week 9
Bay 1
1A) Flooi Piess 2 X S RP 7
1B) Chest Suppoiteu Rows X 1u
2A) Baibell Push Piess 4 X 8
2B) Weighteu Chin 0ps 4 X 8
SA) Bammei Cuils S X 1S
SB) Rolling Tiiceps Extension S X 1S1S
SC) 1 Aim BB Shiug S X 1S1S









1S
Week 1u

Bay 1
1A) Flooi Piess S X S RP 8
1B) Chest Suppoiteu Rows X 1u
2A) Baibell Push Piess 4 X 8
2B) Weighteu Chin 0ps 4 X 8
SA) Bammei Cuils S X 12
SB) Rolling Tiiceps Extension S X 1212
SC) 1 Aim BB Shiug S X 1212








14
Week 11

Bay 1
1A) Flooi Piess 1 X S RP 8, 1 X S RP 9
1B) Chest Suppoiteu Rows X 8
2A) Baibell Push Piess 4 X 6
2B) Weighteu Chin 0ps 4 X 6
SA) Bammei Cuils S X 1u
SB) Rolling Tiiceps Extension S X 1u1u
SC) 1 Aim BB Shiug S X 1u1u








1S
Week 12

Bay 1
1A) Flooi Piess S X S
1B) Chest Suppoiteu Rows S X S
2A) Baibell Push Piess S X 6
2B) Weighteu Chin 0ps S X 6
SA) Bammei Cuils 2 X 1u
SB) Rolling Tiiceps Extension 2 X 1u1u
SC) 1 Aim BB Shiug 2 X 1u1u





















16
Recommended Resources

Lift Like A Man This is the exact blueprint I use to train
myself and use to create beasts in the gym.

Bodyweight Bodybuilding Secrets The ultimate
bodyweight program that will get you jacked and ripped
while staying healthy.
The Underground Strength Kit- Zach Even-Eshs No-
Nonsense, Proven Roadmap for Developing Brute Strength
and Granite Hard Muscle

Travis Stoetzels Bags, Bells & Bodyweight- Awesome
program that combines kettlebells, sandbags and your own
bodyweight for killer workouts and results

H)1 >171(6@1 A'1* - 0ne of the best iesouices out
theie on inteimittent fasting anu how it can help you
gain muscle while loosing fat.