Chapter 1: Why did I write this?
Chapter 2: How do you build muscle?
Chapter 3: Exercise Progressions and Tutorials
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3a: Jump rope (1:58)
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3b: Chin-ups and Progressions (0:49)
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3c: Pistol Squats and Leg Progressions (4:55)
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3d: Hanging Leg Raises and Ab Progressions (2:40)
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3e: Pike Push ups and Push up Progressions (1:36)
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3f: Handstand Progressions (1:31)
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3g: Lateral Raises, Bodyweight Rows & Band Pull-Aparts (0:58)
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3h: Dips and Dip Progressions (1:44)
Chapter 4: Training Stages
Chapter 5: Flexibility
Chapter 6: How to Warm up
Chapter 7: Nutrition
Chapter 8: How to Succeed on this Program
9: Bonus Resources
