1: Introduction

1.1 Start here

2: Programs

2.1 The starter program
2.2 Minimalist programs
2.3 Standard programs
2.4 Enthusiast programs

3: Metacognition

3.1 High level goals
3.2 Medium level goals
3.3 Low level goals
3.4 Getting stuff done
3.5 Mindset
3.6 Evidence hierarchy
3.7 Fitness worldview

4: Training

4.1 Training pillars
– Cardio
– Mobility
– Hypertrophy
– Strength
– Locomotion
4.2 Movement patterns
– Horizontal push
– Horizontal pull
– Vertical push
– Vertical pull
– Squat
– Hinge
– Isometrics
4.3 Muscle groups
– Chest
– Shoulders
– Traps
– Lats
– Triceps
– Biceps
– Forearms
– Core
– Glutes
– Quadriceps
– Hamstrings
– Calves
4.4 Warmups and cooldowns
4.5 Inter-session variables
4.6 Intra-session variables
4.7 Progression and periodisation
4.8 Build your own program
4.9 Travel workouts
4.10 Conditioning workouts

5: Recovery

5.1 Diet strategy
5.2 Continuous recovery
5.3 Bonus recovery

6: Problem solving

6.1 Tracking data
6.2 Fitness standards
6.3 Troubleshooting plateaus

7: Odds and ends

7.1 Resources
7.2 FAQs
7.3 Myths and scams