Phase 1

Phase 1 - Beginners Challenge

Complete as many reps as possible in a 60-second period. Rest for 15
seconds. Continue on to your next exercise.
The number of TOTAL reps is your score.

1. Push-ups
- Rest 15 Seconds -
2. Inverted Row
- Rest 15 Seconds -
3. Squat bodyweight
- Rest 15 Seconds -
4. Box Jumps 12-inch box
Write down your score, finish the 12-week workout, then complete
the challenge again.
Post your first and second scores on chadhowsefitness.com
members area, or email them to me and Ill post them. The first step
to your success is being held accountable so lets hear your results!
If you have the equipment to film your challenges by all means do so
and Ill post them on the members area or on my youtube page.
Good luck!

Chad Howse Fitness for Real Life

Phase 1
Beginners Workout

the PowerHowse Challenge

The set-up
Each workout is split into 3 sections:
1. Warm-up - 5 minutes
2. Lifting - 35 minutes
3. Stretching - 10-15 minutes
- cardio can be done at any time during the week as long as you get your 3
sessions in -
1. Cardio - 10 - 15 minutes

Warm - up
The goal of the warm-up is to get your body revved and ready for the intense
exercise that will follow.
Youre going to have some options for your warm-up and depending on what
youre doing that day, or even what you feel like doing to prepare for the workout
thats to follow, youll be able to choose from a number of options that will ensure
a safe and effective training session.
Option 1
Bodyweight circuit (suggested)
Complete each exercise for 30 seconds each, rest for 60 seconds, then repeat
for 5-10 minutes. This circuit will do the best job of preparing your body for an
upper or lower body workout - but its pretty tough in itself.

squats
mountain climbers
push-ups
chin-ups
burpees
crunches

Option 2
Cardio

Chad Howse Fitness for Real Life

Phase 1
5-10 minutes of the following exercises. Intensity should be about a 7 out of 10.
skipping
running - outside or on treadmill
bike - stationary or conventional
Training
Youll complete each superset 3 times. A superset means youll be doing two
exercises back-to-back followed by your 45 second rest period - which you
have to stay true to!
Time your sets early on so you can get an understanding of the pace of each
exercise. These arent all out sets, youll always be exploding at full speed on
the concentric contraction (push on a push-up, pull on a chin-up) but taking
your time on the way down. Count to 2 on the down phase of each exercise.
Intensity is the key, so whatever you do, push yourself as hard as possible.
Stretching
Stretching is one of the most overlooked aspect of building your ideal body both
from a looks and performance perspective. Building the right muscle is much
more important than simply building muscle - something that stretching will have
a lot to do with.
What to do:
Stretch the following muscles 2-3 times for 30 seconds each.

calves
hamstrings
hip flexors
groin
lats
chest
triceps
shoulders

Chad Howse Fitness for Real Life

Phase 1
Weeks 1-3
Supersets
The week is split up into upper body pushes and pulls, and lower body. Youll hit
both upper body and lower body muscle groups twice in the week with these
super intense supersets.
Staying true to the set times, reps as well as rest periods is vital to your success
and advancing on to the intermediate program. Many of the exercises done in the
beginners workout are bodyweight exercises, but dont fool yourself into thinking
that its going to be an easy 12-week program!
How to choose a weight?
If its a weighted exercise, choose a weight that you think will get you to fail at the
goal rep count. If you go over, simply add more weight. Once youve chosen the
right weight, stick to it. Its not bad to fail under or close to the stated rep
count.

Chad Howse Fitness for Real Life

Phase 1

Beginner Program
Weeks 1-3
Supersets
Day 1
Pushes

Exercise
A1. Close-
grip bench
press
A2. Feet
Elevated
Push-ups
B1. Military
press
B2. Lateral
Raise

Sets
3

C1. Front
Squat
C2. Squats

D1. Decline
weighted sit-
up
D2. Bicycle

Chad Howse Fitness for Real Life

Rest
--,--,--
45,45,45

Goals Reps
15
15

Cadence
1 sec
concentric
3 sec
eccentric

--,--,--
45,45,45

--,--,--
45,45,45

--,--,--
45,45,45

15
15

1 sec
concentric

15
15

3 sec
eccentric
1 sec
concentric

15
15

3 sec
eccentric
1 sec
concentric
3 sec
eccentric

Phase 1

Day 2
Pulls

Exercise
A1. Chin-up
A2. Feet
elevated
pulls

Sets
3

B1. Barbell
curl
B2. Upright
Barbell Row

C1. Deadlift
C2.
Hamstring
Curls

D1. Cable
crunch
D2. Decline
twist sit-up

Chad Howse Fitness for Real Life

Rest
--,--,--
45,45,45

--,--,--
45,45,45

--,--,--
45,45,45

--,--,--
60,60,60

Goals Reps
15
15

Cadence
1 sec
concentric

15
15

3 sec
eccentric
1 sec
concentric

15
15

3 sec
eccentric
1 sec
concentric

15
15

3 sec
eccentric
1 sec
concentric
3 sec
eccentric

Phase 1

Day 3
Pushes
Exercise
A1. Bench
Press
A2. Dips

B1.
Lumberjack
Press
B2. Bent-
over Lateral
Raise
C1. Leg
Press
C2. Lunge
(12 reps
each leg)
D1. Decline
weighted sit-
up
D2. Bicycle

Chad Howse Fitness for Real Life

Sets
3

Rest
--,--,--
45,45,45

--,--,--
45,45,45

Goals Reps
12
12

Cadence
1 sec
concentric

12
12

3 sec
eccentric
1 sec
concentric
3 sec
eccentric

--,--,--
45,45,45

--,--,--
45,45,45

12
12

1 sec
concentric

15
15

3 sec
eccentric
1 sec
concentric
3 sec
eccentric

Phase 1

Day 4
Pulls
Exercise
A1. Yates
Row
A2. Feet
elevated
pulls
B1. Barbell
curl
B2. Upright
Barbell Row

Sets
3

C1. Straight
Leg deadlift
C2.
Hamstring
Curls
D1. Cable
crunch
D2. Decline
twist sit-up

Rest
--,--,--
45,45,45

--,--,--
45,45,45

--,--,--
45,45,45

--,--,--
60,60,60

Goals Reps
12
12

Cadence
1 sec
concentric

12
12

3 sec
eccentric
1 sec
concentric

12
12

3 sec
eccentric
1 sec
concentric

15
15

3 sec
eccentric
1 sec
concentric
3 sec
eccentric

Chad Howse Fitness for Real Life

Phase 1

Weeks 4-6
Challenge Workout
Youre given a list of exercises in an upper/lower split. Choose a weight that you
think would get you to fail at 10-12 reps. As soon as you fail, drop the weight,
take a minimal rest period (10-20 seconds) then continue with the exercise until
youve completed the goal rep count.
After youve completed all of the repetitions for the first exercise, move on to and
start the next exercises immediately.
Your cadence or pace is all out. So do each exercise as fast as possible.

Beginners Workout
Weeks 4-6
Day 1
Challenge Workout (rest/pause sets)
Upper Body

Reps to be completed for every exercise: 30 reps.
Cadence: all out


1. Inverted Row
2. Feet Elevated Push-ups
3. Chin-ups (or reverse grip pulldowns)
4. Push-ups
5. Upright Row
6. Military Press
7. Bent-over Lateral Raise
8. Dips

Abs:
1. Abs Roll-outs
2. Hanging leg raise

Chad Howse Fitness for Real Life

Phase 1



Day 2

Lower Body

Reps to be completed for every exercise: 30 reps.
Cadence: all out


1. Leg Press
2. Deadlift
3. Front Squat
4. Hamstring Curls
5. Seated Calf Raise
6. Leg press calf raise
7. Box Jumps (12-24 inch box)

Abs:
1. Decline Weighted Sit-up
2. Cable Crunches



Day 3

Upper Body

Reps to be completed for every exercise: 30 reps.
Cadence: all out

1. Feet Elevated Push-ups
2. Inverted Row
3. Chin-ups (or reverse grip pulldowns)
4. Push-ups
5. Upright Row
6. Front Raises (dumbbell or plate)
7. Bent-over Lateral Raise
8. Barbell curls

Abs:
1. Abs Roll-outs
2. Hanging leg raise

Chad Howse Fitness for Real Life

Phase 1



Day 4

Lower Body

Reps to be completed for every exercise: 30 reps.
Cadence: all out

1. Hamstring Curls
2. Squat
3. Straight leg deadlift
4. Leg press
5. Seated Calf Raise
6. Leg press calf raise
7. Box Jumps (12-24 inch box)
8. Frog Jump

Abs:
1. Decline Weighted Sit-up
2. Cable Crunches

Chad Howse Fitness for Real Life

Phase 1

Weeks 7-9
Giant Sets
Again, choose a weight that will get you to fail at 8 reps or close to it. Perform 3
exercises back-to-back-to-back, rest for 60 seconds then repeat for 3 full sets.
Youre doing a 1:3 cadence. So on the concentric contraction (push on a bench
press, pull on a chin-up) push as fast as possible. For the eccentric contraction
(way down of a bench press, way down of a chin-up) count to 3, going at a
controlled page.



Beginner Program
Weeks 1-3
Circuit Training
Day 1
Pushes

Exercise
A1. Close-
grip bench
press
A2. Lateral
Raise
A3. Squat
B1. Military
press
B2. Push-
ups
B3. Leg
Press
C1. Decline
weighted sit-
up
C2. Bicycle
C3. Cable
Crunch

Chad Howse Fitness for Real Life

Sets
3

Rest
--,--,--
45,45,45

Goals Reps
8

Cadence
1 sec
concentric
3 sec
eccentric

--,--,--
45,45,45

1 sec
concentric
3 sec
eccentric

--,--,--
45,45,45

15

1 sec
concentric
3 sec
eccentric

Phase 1

Day 2
Pulls

Exercise
A1. Chin-up
A2. Inverted
Row
A3.
Hamstring
Curl
B1. Barbell
curl
B2. Upright
Barbell Row
B3. Deadlift
C1. Roll outs
C2. Hanging
Leg Raise
C3.
Mountain
Climbers (15
each leg)

Chad Howse Fitness for Real Life

Sets
3

Rest
--,--,--
45,45,45

Goals Reps
8

Cadence
1 sec
concentric
3 sec
eccentric

--,--,--
45,45,45

--,--,--
60,60,60

15
15

1 sec
concentric
3 sec
eccentric
1 sec
concentric
3 sec
eccentric

Phase 1

Day 3
Pushes
Exercise
A1.
Lumberjack
Press
A2. Lateral
Raise
A3. Front
Squat
B1. Inclined
Bench Press
B2. Push-
ups
B3. Leg
Press
C1. Decline
weighted sit-
up
C2. Bicycle
C3. Cable
Crunch

Chad Howse Fitness for Real Life

Sets
3

Rest
--,--,--
45,45,45

Goals Reps
8

Cadence
1 sec
concentric
3 sec
eccentric

--,--,--
45,45,45

1 sec
concentric
3 sec
eccentric

--,--,--
45,45,45

15

1 sec
concentric
3 sec
eccentric

Phase 1

Day 4
Pulls
Exercise
A1. Yates
Row
A2. Bent-
over
Dumbbell
Row
A3. Straight
Leg deadlift
B1. Barbell
curl
B2. Hammer
Curl
B3.
Hamstring
Curls
C1. Roll outs
C2. Hanging
Leg Raise
C3.
Mountain
Climbers (15
each leg)

Chad Howse Fitness for Real Life

Sets
3

Rest
--,--,--
45,45,45

Goals Reps
8

Cadence
1 sec
concentric
3 sec
eccentric

--,--,--
45,45,45

1 sec
concentric
3 sec
eccentric

--,--,--
60,60,60

15
15

1 sec
concentric
3 sec
eccentric

Phase 1

Weeks 10-12
Challenge Workout
Youre going to be doing a body part split that will help you pack on lean muscle,
fast. Its different that any of the other weeks in the first phase, and it will push
your body in different ways as well.
Its the same set-up as the first challenge workout: do each exercise until failure,
take minimal rest periods, then continue to the next.
Your cadence is 1:5. So youre NOT going as fast as possible. The concentric
contraction is to be done as fast as possible, the eccentric contraction is slow,
with a count of 5 seconds on each rep.
Beginners Workout
Weeks 10-12
Day 1
Challenge Workout (rest/pause sets)
Hips/Shoulders

Reps to be completed for every exercise: 30 reps.
Cadence: 1-second concentric, 5 seconds eccentric

1. Deadlift
2. Lumberjack Press
3. Lateral Raise
4. Hamstring Curls
5. Bent-over Lateral Raise
6. Straight Leg Deadlift

Abs:
1. Abs Roll-outs
2. Hanging leg raise

Chad Howse Fitness for Real Life

Phase 1



Day 2

Back /Tris

Reps to be completed for every exercise: 30 reps.
Cadence: 1-second concentric, 5 seconds eccentric

1. Yates Row
2. Cable Pulldowns (or chin-ups)
3. Seated Cable Row
4. Dips
5. Cable Triceps Pushdowns
6. Skull Crushes
7. Inverted Row

Abs:
1. Decline Weighted Sit-up
2. Cable Crunches



Day 3

Quads/Calves

Reps to be completed for every exercise: 30 reps.
Cadence: 1 second concentric, 5 seconds eccentric

1. Leg Press
2. Front Squat
3. Hack Squat (machine or bar)
4. Leg Press Calf Raise
5. Seated Calf Raise
6. Standing Weighted Calf raise
7. Weighted Step-ups (15 each leg)

Abs:
1. Abs Roll-outs
2. Hanging leg raise

Chad Howse Fitness for Real Life

Phase 1



Day 4

Chest/Biceps

Reps to be completed for every exercise: 30 reps.
Cadence: 1 second concentric, 5 seconds eccentric

1. Decline Bench Press
2. Inclined Bench Press
3. Push-ups
4. Barbell Curl
5. Dumbbell Curls
6. Hammer Curl

Abs:
1. Decline Weighted Sit-up
2. Cable Crunches

Chad Howse Fitness for Real Life