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FREE 4 Week Workout Plan to Build Muscle

Last year I moved out of my house for the first time and it was a big learning experience.

I had to be more responsible, get used to meal prepping and workout before or after my work, even when I was tired.

The same thing applied to my roommate who hired me to be his personal trainer. When he came back from work it was workout time for him even if he was super tired from walking around in the heat from 6am-6pm as a mailman.

Below is the workout that him and I did for a couple of months, it is nothing fancy but it worked to help him gain muscle, improve conditioning, lose body fat and get a lot stronger!

If you don’t have barbells or dumbbells don’t worry, find a substitute like a heavy rock or make a sandbag.

If you’ve been wanting to get started in your fitness journey or you’ve been slacking and need an all around muscle building plan to get you back into shape – print out the workout and give it a go. I know you will get you results like it did for us.

DOWNLOAD THE WORKOUT HERE:

4 week muscle and strength plan

==> 4 Week Workout Plan to Build Muscle

Follow the plan, attack it once you are back from work and I know you will get results!

If you have any questions drop them down below!

Attack Life & Get Stronger

– Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

Brush Your Teeth & Workout At The Same Time

Happy singles awareness day everybody!!!

Whether you are single or taken, I hope you keep your teeth clean.

Because you do brush your teeth regularly right? :/

I hope so…

Anyway, here is a short video of how I usually brush my teeth and get a quick pump at the same time 😀

Be creative & have fun in your training.

Attack Life & Get Stronger

– Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

Encyclopedia of Underground Strength and Conditioning Book Chapter

Underground Strength Book – Why I train the way I train.

I still remember the first time I decided to do a dumbbell clean & jerk with a 45 pound DB at LA Fitness – feels like it just happened yesterday.

I was doing my typical bodybuilding workout – 4 sets of 12 reps & body part splits – today was shoulder day & I had been consuming training advice from from this bald guy named Zach Even-Esh.Zach Even-Esh rock training

His style of training was unconventional – using tires, rocks, ropes and playgrounds as workout material. It was a little crazy for me back then since I was used to just going to the commercial gym and training there like everyone else. But one of the exercises that Zach kept repeating over and over was overhead presses with rock and dumbbell clean and jerks.

So while at the gym I decided to do a DB clean & jerk & since then I haven’t trained the same. The explosiveness of that movement hooked me & I needed more aggressive training.

Slowly I learned more & more from Zach until my training evolved into being part underground – training with an aggressive attitude & not making excuses.

If you have ever wondered why I train at playgrounds, use sandbags, rocks, playgrounds & love to simply train with anything – it is all because Zach injected me with his Underground Strength DNA ever since I started incorporating his training style.

This week he released his first published book & I am stocked! I just ordered & can’t wait to attack it.

Check out the trailer – it will make you wanna go tear it up!

Encyclopedia of Underground Strength and ConditioningPurchase the book at:

==> Dragon Door

==> Amazon

==> Kindle

There are some bonuses you can get if you purchase by tonight, but knowing Zach’s quality of products the bonuses are just extra icing on the cake – the book alone is worth it & I highly recommend you get it.

Matt WichlinskiEverything you need to know about getting stronger and mentally tough is covered in detail in this book. If you are looking for a shortcut, or don’t have a true desire to work as hard as possible, this book is not for you. This book is all about embracing the effort, doing your best, inspiring everyone around you, and being the consummate leader of your social circle, all while becoming the strongest version of yourself.

This book is loaded with inspirational stories and informational programs that work. Zach’s training methods are intense and his passion is unparalleled; if you want to succeed, this book is for you.”—MATT WICHLINSKI, Strength Coach, WWE Performance Center

Attack Life & Get Stronger

— Luis Carrillo

P.S. If you get the book at anytime, forward me your receipt to beastlifestyle [at] gmail.com & I’ll give you my book: 15 No Excuses Workouts as a bonus.

Simple Hack to Workout More At Home!

If you ever feel distracted at home when trying to workout, give this simple hack a try!

Pick up your 2 or 3 major distractions that are keeping you away from working out, load them in your car & walk back home

Now that your distractions are gone, get to work son!

Attack Life & Get Stronger

Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 No Excuses Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

15 Backup Workouts Sale!

What is up guys!

Hope you are having a kick ass day

Since we started May (a brand new month to break records) and I have been a little MIA for the past months I decided to have a sale on one of my workout products!

Not only that but I know that once you get a hold of these workouts, your mind will be open to trying new workouts & making less excuses.

I currently sell my “15 Backup Workouts” for $5 which is already a steal….BUT to make it a No-Brainer I dropped the price to $1 Dollar!

Yup! Just One Buck!

1 dollar saleThat way you don’t have an excuse to not get them.

If you sometimes are:

  • Busy on time
  • Without workout equipment
  • Or bored with your current workout & need a challenge

Then open up the guide, pick one of the workouts & get to work! – No Excuses!

The sale will be going until Wednesday May 7…After that the price will rise.

So if you want an extra 15 workouts to add to your arsenal, then take advantage of this offer & get results!

15 Backup Workouts

-> Click Here to Take Advantage of this Offer <-

That’s it,

Take Action & Get Stronger!

Luis Carrillo

P.S. If you are one of those people that like to try things before they buy, then here you go: Here is a free sample so you can taste one of these workouts & then make up your mind.

Free No Gym Equipment Workout

Yo! What is up!

Hope you are having an awesome start of week so far

I just finished setting up a workout guide for you, & instead of telling you more about it I wanna give you a free sample of it

A free sample? Yup! I want you to taste it first

You can download your free workout here

Or just follow the workout below:

1A) Incline Push Ups 5x 15 (Last set max out)
1B) Jump Squats 5 x 10
1C) Tree Pull ups 5 x Sub Max Reps (Last set max out)
Rest 1 Min between each superset

2A) Dips/Recline Rows 5×15
2B) Jumping Lunges 5×10
2C) Tree or Monkey bar Chin Ups 5x Sub Max Reps (Last set max out)
Rest 1 Min between each superset

3C) Leg Raises 5x 10 (on pull up or parallel dip bars)
Rest 30 sec between each set

4)Parkour Rolls 4×3 (Make sure to do it on grass so you don’t hurt yourself)
Rest 30 sec between each set

5) 3 Sprints x 10 sec or find a long distance (Max Out)
Rest 15 sec between each set

No equipment is needed for this workout if you are at a playground or even at home (you’ll just need a door frame pull up bar)

15 Backup WorkoutsGive it a try & let me know how it goes

The full guide contains 15 workouts that you can use next time you are short on time, don’t have any or very little equipment or when you want a crazy challenge

But before you get it, give the workout above a try

It’s perfect for you if you have no equipment!

Talk soon,

Attack Life & Get Stronger

Luis Carrillo

Full Body Workout to Fill Up that Costume!

What’s up guys!

I’ve been a little MIA for the last 2 months but now am back to give you guys more regular content to help you get stronger & build more muscle

Since we are finally in October am sure a lot of you wanna pack on some muscle to fill up those costumes the real way, unlike this guy:

Halloween Muscle Costume

So today I got a simple full body workout for you to try today in order to achieve this:

1A) Deadlifts 5×8
1B) Strict Over Head Press 5×8

60sec rest between each superset

2A) Push Ups 3×15
2B) Lunges 3×10
2C) Heavy 1 Arm Dumbbell Rows 3×8

60sec rest between each superset

3) Kettlebell Swings 1×100 (as many sets as it takes)

If you don’t have a KB, then substitute with jump rope x100 or 5 sprints

Make sure to also warm up, stretch afterwards (will help you lessen your soreness), drink plenty of water & sleep a lot

Of course if you are training to get bigger then eating a lot more is a requirement (there is no way around it)

So here are 2 simple foods you can eat in order to meet that calorie surplus:

1) Eat 1 cup of brown rice with every meal: Sometimes you won’t wanna eat it, but if you trying to get bigger then this is an easy way to get more calories in (about 215)…try mixing it up with your food so it doesn’t taste too bland

2) Drink a 1 cup of milk, 1 banana & 2 big tablespoons of peanut butter shake after your workouts: Tastes pretty damn good & it’s about an extra 400 calories a day

So there you go, give this workout a try & get more calories in if your goal is to get bigger by Halloween time

Attack Life & Get Stronger

Luis Carrillo

P.S. Got a lot more helpful tips to help you pack on muscle over the next weeks & a fun post tomorrow that will make you reminise your childhood, so stay tuned!

And if you got any questions, feel free to drop them below in the comments, I’ll answer you ASAP!

========================
Recommended Workout Programs
========================

Lean Hybrid Muscle  – Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight Bodybuilding – Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger Method – Get Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

Do this Workout when You Shop!

So am rocking a sexy tank top tan right now! (not cool) but who cares right?

It will even out later, anyway…

Most people in my neighborhood when it’s over 100 degree’s prefer to stay indoors

To be locked up and use the advanced technologies of air conditioning to keep cool

To me it’s the opposite

I see sun and I wanna be outside playing:

Riding a bike, hitting some calisthenics at the playground, sprinting, throwing rocks around, hiking, swimming, playing soccer or climbing a short wall:

Mexicans jumping a wall

Today at work we had to move some hay around on a dirt lot because the gym that I work at will be having an obstacle race tomorrow

And moving around hay it’s a bitch! but fun at the same time!

We wheel barrowed some of it & some we threw it up at my friend’s jeep and did a little bit of off roading up a little hill!

After about 3 hrs of work 2 other guys & I where covered in hay, itching everywhere and had horrible tans! jaja

I personally wished more people would respect and do more physical labor

I don’t just mean at a work place, but even when you go shopping:

Instead of getting a cart, try to grab 2 baskets and farmer walk them with your groceries

You will get weird stares from others around, but you’ll be getting a short grip workout while you shop

And if you wanna make this worst, then park super far away, so you really have to walk!

Of course doing this won’t get you abs or bigger biceps but you can at least smile away when you finally reach your car & know that you conquered this mini obstacle

You don’t have to even count this as a workout, just do it for fun & because you love strength – do it because you can!

Let me know how it goes & have a great weekend + don’t get in too much trouble! 😉

Attack Life & Get Stronger

Luis Carrillo

=====================
Recommended Resources
=====================

Lean Hybrid Muscle  – Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight Bodybuilding – Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger Method – Get Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

The Itch to Workout at Night – Good or Bad?

late night handstands workout

Some people argue as to when it’s the best time to train

Some say that early morning is best, but others say mid afternoon is optimal

both of these groups have tons of research and scientific studies to back up their claims

And while it’s cool to have something that verifies what you claim is true, we gotta remember that we live in non-linear world

Nothing is ever perfect nor does it go as planned

So these research and studies are cool but they are only points of reference and something to take into account

When it comes down to when is the best time to train, the answer is right now!

There is no right or wrong, the best time is when you want to & feel best

For some it’s in the morning, others in the afternoon and others at night…whatever the time is just get things done

Not because a study says you’ll release more growth hormone or burn more calories at that time interval but because your body is telling you to move, your craving movement so don’t ignore this primal urge & just go in attack mode

If you have the itch to train at night then workout at night

Even if some say that working out late at night will make you be even more awake so you won’t be able to sleep well,then take into account but don’t fully believe it unless you have actually validated this claim for yourself

I personally cranked out a late night workout yesterday & aside from the horrible heat I slept pretty damn well (sometimes I even train past midnight just because I get the itch to train)

So if night is the only time you have to get things done then do it!

Forget the science stuff for bit & just do the damn work

Sometimes all of those research & studies only confuse you and lead you to over-thinking and inaction

So if you got an itch to train, do it!

Attack Life & Get Stronger

Luis Carrillo

=====================
Recommended Resources
=====================

Lean Hybrid Muscle  – Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight Bodybuilding – Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger Method – Get Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

No Excuse Backyard Workout in Culiacan, Sinaloa!

2 months ago I wrote a post on how to workout during vacation

I went to Mazatlan during that time & knew that I had to rely on minimalistic workouts & Bodyweight training

While I was there I recorded this little ghetto workout that I cranked out at my grandparent’s back yard!

– Pull ups on the metal pipe & roof
– Overhead pressing & squatting rocks
– And more bodyweight training

Simple, effective & just make it in happen even tough I have no “gym equipment”

There are way too many ways to workout, you just gotta be open minded, creative & stop making excuses

So give a workout like this a try next time your on vacation or next time you wanna break the rules!

Attack Life & Get Stronger

Luis Carrillo