1. Daily (Home) Training Programs
2. Weekly Training Programs
3. Training Rules
4. Training Targets
5. High Intensity Training (H.I.T.)
6. Dumbbell or Barbell Weight Training
7. Supersets
8. Superset Training Programs
9. Training Exercises - How To

1. Neck & Trap Training - Made Simple
2. Back & Shoulders Training - Made Simple
3. Chest & Forearms Training - Made Simple
4. Biceps & Triceps Training - Made Simple
5. Glutes & Lumbars Training - Made Simple
6. Thighs & Calves Training - Made Simple

10. Training Notes
11. Training Repetitions Range and Weights
12. Training Frequency by Body Type
13. Serge Nubret's Old School Workout
14. Physical Exercises
15. Middle Section Exercises
16. Advanced Workout Training Programs
17. Lumbar and Abdominal Section Workout
18. Core Section Training
19. Perform Dip Exercises Using Proper Technique
20. V-Shape Training for X-Man Look
21. Bodyweight Exercises

1. Healthy Foods List
2. Foods Throughout The Day
3. Nutrition Tips
4. Daily Nutrition
5. Stay Regular
6. Caloric Intake Needed To Gain Weight
7. Calories Info
8. Fibrous Carbohydrates
9. List of Fibrous Carbohydrates
10. Fibrous Carbs Are the Magic Flat Abs Foods
11. The Truth About Carbohydrates
12. 6 Nutrient-Dense Foods To Rule Your Diet

1. The Importance of Sleep
2. Sleep For Your Health
3. How To Sleep Better

• Maximize Testosterone Naturally

1. Homemade Weight Gainers
2. Short List of Supplements
3. Coffee - Best Energizer
4. Natural Supplements
5. The Best Supplements
6. Program Example
7. Supplementation Program Example
8. Daily Supplementation Program
9. Whey Protein How-To
10. Different Kinds of Protein
11. Vitamin/Minerals Supplementation
12. Three Recommended Supplements
13. Diet & Training Program (I)
14. Diet & Training Program (II)

• Training
• Nutrition/Supplementation
• Rest/Recuperation
• Summary