Here is a quick summary of the workouts. If you cannot do any pullups, choose the beginner workout plans. If you can do at least three slow-mo pullups then choose the intermediate plans. If you can do at least 10 slo-mo pullups then the advanced plans are for you. If you can do more than 14 pullups, then choose the Advanced + workouts.
| HOME | GYM | |
| Beginner | Beginning Workout Plan | Beginning Workout |
| Intermediate | Int. Workout Plan | Intermediate Workout |
| Advanced | Advanced Workout Plan | Advanced Workout |
| Advanced + | Advanced Extreme Workout | Advanced Extreme Workout |
Remember that nutrition is an often overlooked part of the muscle gain equation. Most people who think they have “good nutrition” really have quite poor nutrition. If you are bulking then there is a little more leeway but if you trying to lose fat and gain muscle at the same time then its critical you get your nutrition right. Fortunately you can make a perfect meal plan for the entire week in under 2 minutes at CustomMealPlanner.com … and its completely FREE!