Total Training for the Total Body eBook

The course that takes you through your first three months of training. Ten exercises, one for each main area of the body, built around the line that opens the book: the type of exercise you do determines the type of physique you develop.

Frank trained primarily for symmetry and shape as well as muscularity and size, which is how he beat competitors who outweighed him by over 40 pounds. The routine here is built to start every muscle growing together, so you are not left with an imbalance to correct later.

Run it three times a week, three months at a time. The sets build as you go: two in the first month, three in the second, four in the third, adding two and a half to five pounds per exercise each week. All you need is a barbell, dumbbells and a flat bench. Squat racks are useful but not essential.

It closes with the method Frank calls instinctive symmetry training, gearing the intensity of each workout to how a given muscle actually responds rather than treating every bodypart the same.

Twelve pages. Photographs by Art Zeller.