Building the Ultimate Human Body

By Adam Mundorf

Strength Training Program Progression

• Get Strong Transformation Challenge

• Goal

• Phase 4 Test

• Reasoning

• This will set the broad base of calisthenics strength and is a ‘do this’ program.

• Simple and Sinister 2.0

• Goal

• Timed Simple

• This will let you set a foundation of kettlebell training using the goblet squat, swing and get up.

• Rite of Passage

• Goal

• ½ Bodyweight Press

• 200 Snatches in 10 Minutes with 24kg

• Reasoning

• This will build upon your kettlebell foundation and build more strength through the press, chin up, swing and snatch.

• Return of the Kettlebell

• Goal

• Bodyweight Press with Doubles

• Double Long Cycle Clean and Jerk with 32kgs

• Depending on Bodyweight

• Reasoning

• This will give you a solid hypertrophy and strength plan to build upon your Rite of Passage foundation.

• Simple and Sinister

• Goal

• Timed Sinister

• Reasoning

• This will allow you to become reacquainted with your Simple and Sinister program.  You will work up to a timed 48kg swing and get up which will leave you little to be desired.

• Kettlebell Axe / Turkish Get Ups

• Goal

• 40 sets of 6 h2h Swings with 48 kg

• One Arm Push-Ups

• Naked Warrior

• Reasoning

• This will build your power with your new found strength and hypertrophy.  Kettlebell Axe will give you power and endurance while the one arm push-ups will give you some different pushing power.

• Quick and the Dead with Kettlebell Muscle Rotated in 12 Week Blocks

• Goal

• Rotate these until 32kg is reached in Kettlebell Muscle

• Reasoning

• Kettlebell Muscle is a legacy program of hypertrophy.  This will allow you to build inconceivable amounts of muscle and q&d will provide you with conditioning/power.

• Time for Barbell Training

• Probably Reload or Power to the People etc. Something StrongFirst related.

Nutrition Protocol

• Muscle Rejuvenation
• Programs
• Get Strong
• Simple and Sinister - Timed Simple
• Rite of Passage
• Kettlebell Axe and One Arm Push-Ups
• Quick and the Dead (12 Week Block)
• Under-Eating (Daytime)
• Water
• Coffee
• Fruit or Raw Vegetables(Every 3 to 4 Hours)
• Not strictly counted, just estimate.
• Post Workout Meal
• Whey Protein Concentrate with Water and Creatine
• Over-Eating (Nighttime)
• Salad
• Steamed Vegetables
• Protein Source
• Eggs (4 Days a Week)
• Taco Bell (1 Day a Week)
• Pizza (2 Days a Week)
• Fuel Source
• Rice (Only on Egg Days)
• Before Bed Supplement
• Multivitamin

• Hypertrophy
• Programs
• Return of the Kettlebell
• Simple and Sinister - Timed Sinister
• Kettlebell Muscle (12 Week Block)
• Under-Eating (Daytime)
• Water
• Coffee
• Protein Drink with Fruit or Raw Vegetables (Every 3 to 4 Hours)
• Post Workout Meal
• Whey Protein Concentrate with Whole Milk and Creatine
• Over-Eating (Nighttime)
• Salad
• Steamed Vegetables
• Protein Source
• Eggs (4 Days a Week)
• Taco Bell (2 Days a Week)
• Pizza (1 Day a Week)
• Fuel Source
• Rice (Only on Egg Days)
• Before Bed Supplement
• Multivitamin

Health Routine

• 10,000 Steps per day
• Nightly Gratitude Affirmation
• Quality Sleep