"Solid Base" Program One Month

The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time consulting with The Nate Green Experience Inc, you are agreeing to accept full responsibility for your actions. By accepting your comprehensive nutrition, supplementation, and exercise program you recognize that despite all precautions on the part of The Nate Green Experience Inc, there are risks of injury or illness which can occur because of your use of aforementioned information and you expressly resume such risks and waive, relinquish, and release any claim which you may have against The Nate Green Experience, Inc, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program.

Day 1 Full Body

Notes: Rest Period 60 seconds between each movement Use as much weight as you can while keeping good form. Lower under control and explode as fast as you can (with good form) when you lift. A1 Front Squat Week 1 3x8 Week 2 3 x 10 Week 3 3x6 Week 4 4x6

A2 Single-arm Dumbbell Row Week 1 3x8 Week 2 3 x 10 Week 3 3x6 Week 4 4x6

B1 SHELC (Single-Leg if possible) Week 1 3x8 Week 2 3 x 10 Week 3 3x6 Week 4 4x6

B2 Flat Dumbbell Bench Press Week 1 3x8 C1 Plank Week 1 2 x 40 s Week 2 2 x 50 x Week 3 3 x 40 x Week 4 3 x 50 s Week 2 3 x 10 Week 3 3x6 Week 4 4x6

Day 2 Full Body

Rest Period 60 seconds between each movement Use as much weight as you can while keeping good form. Lower under control and explode as fast as you can (with good form) when you lift.

A1 Dumbbell Step-up Week 1 3x8 Week 2 3 x 10 Week 3 3x6 Week 4 4x6

A2 Wide-grip pull-up or pull-down Week 1 3x8 Week 2 3 x 10 Week 3 3x6 Week 4 4x6

B1 Incline Alternating Dumbbell Bench Press Week 1 3x8 B2 Cable Row Week 1 3x8 C1 Side Plank Week 1 2 x 30 s Week 2 2 x 40 seconds Week 3 3 x 30 Week 4 3 x 40 Week 2 3 x 10 Week 3 3x6 Week 4 4x6 Week 2 3 x 10 Week 3 3x6 Week 4 4x6

Day 3 Bodyweight Workout

Rest Period No rest between exercises. 75 seconds between giant sets. Use bodyweight only. No external weight. A1 Prisoner Squat Week 1 3 x 10 A2 Push-up Week 1 3 x 10 A3 Jumping Jack Week 1 3 x 15 A4 Single-Leg Deadlift Week 1 3 x 10 Week 2 3 x 12 Week 3 3 x 14 Week 4 3 x 16 Week 2 3 x 20 Week 3 3 x 25 Week 4 3 x 30 Week 2 3 x 12 Week 3 3 x 14 Week 4 3 x 16 Week 2 3 x 12 Week 3 3 x 14 Week 4 3 x 16

A5 Alternating Reverse Lunge Week 1 3 x 10 (each leg) A6 Mountain Climber Week 1 3 x 10 (each leg) Week 2 3 x 12 Week 3 3 x 14 Week 4 3 x 16 Week 2 3 x 12 Week 3 3 x 14 Week 4 3 x 16