The Armor Building Formula

Dan John's bodybuilding plan for people with jobs, and the one to pick when the goal is visible muscle. Over eight weeks it pairs the Armor Building Complex, two double cleans, one double press and three double front squats, with dedicated clean and press work. The finish line is concrete: 30 complexes in 30 minutes, and 100 clean and presses. It is written around a matched pair, though the book explains how to run the complex with a single bell. True to its author, it sets guidelines rather than fixed weights, reps or sets, which suits lifters who can judge their own effort and frustrates those who want every session spelled out. It also makes the case for walking alongside the lifting.