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The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of The Aggressive Strength Method, Volume III, FILTHY Muscle, you are agreeing to accept full responsibility for your actions. By beginning and participating with The Aggressive Strength Method, Volume III, FILTHY Muscle workouts, you recognize that despite all precautions on the part of The Forged Athlete LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program.

All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel and

The Forged Athlete LLC.

This manual is being offered for education and information purposes only. There is inherent risk with any physical activity.

Please consult your physician before starting this (or any) exercise

program.

The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program.

Copyright 2012 The Forged Athlete, LLC

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Phase I Details:

• 4 Day Program focused in on strength and muscle building via Old School Strength Training

• Split Session Focus with Full Body Emphasis • 4 Day Rotation - 1 Day on, 1 Day off - Repeat Cycle 3 Times Through for FULL

Phase

Day 1 – Dirty Squatin’

1A) Seated Box Jumps x 10 total jumps

week 2 – 12 total jumps + height increase

week 3 – 15 total jumps + height increase

***each jump should be a MAXIMUM effort

***take time between each rep to reset and give it 100%

***his is NOT for fatigue, it' for quality

2A) Barbell Back Squats 1 x 8, 3 x 5, 1 x 10 @ 75% of last set

week 2 – 1 x 8, 2 x 5, 2 x 3, 1 x 15 @ 75% of last set

week 3 – 1 x 8, 2 x 5, 1 x 3, 2 x 1, 1 x 20 (Death Squats) @ 70% of last set

3A) Barbell Drop Lunge w/ Barbell In Front Rack 3 x 8 / leg

3B) Weighted Russian Twist 3 x 10 / side

3C) Barbell Snatch Grip RDL 3 x 10

4A) HEAVY Sled Drags 4 x 50 ft forward / 50 ft backwards OR sprint x 50 yards x 6

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Day 2 – Dirty Pressin’

1A) Barbell Floor Press 6 x 3

week 2 – 5 x 2

week 3 – 1 x 2, 7 x 1

***Make sure you PAUSE at the bottom of each rep x 1.5 secs at least

***Use Grip 4orce Grippers on the barbell if possible

2A) Pull Ups 4 x submax - Use a different variation every set

***Do THICK GRIP pull ups if possible via Grip 4orce Grippers

2B) Standing DB Neutral Grip Military Press (Palms In) 4 x 6-10

3A) Barbell Power Cheat Curls 4 x 10

3B) Incline DB Rolling Triceps Press 4 x 10

4A) 15, 12, 10, 8, 6, 4, 2 of:

a) Close Grip Push Ups

b) Hanging Strict Knees to Bows OR Toes to Bar

c) Barbell Pull Overs

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Day 3 – Dirty Pullin’

1A) Standing Broad Jumps x 10 total jumps

***rest in between each rep - go for maximum power and distance each rep

week 2 – 12 total jumps

week 3 – 15 total jumps

2A) Sumo Deadlifts 1 x 5, 6 x 3

week 2 – 1 x 3, 5 x 2

week 3 – 1 x 5, 1 x 3, 7 x 1

3A) Bent Barbell Rows 4 x 6-10

3B) L-Sit Hold / L-Sit Practice 4 x max time

4A) Barbell Hang Power Shrugs 4 x 5 - heaviest possible

4B) Bodyweight Dips 4 x submax

5A) Barbell Good Morning 4 x 10

5B) Wheel OR Barbell Rollouts 4 x 10

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Day 4 - Strongman Focused

1A) Barbell Power Clean and Press - E.M.O.T.M. x 12 mins x 2 reps

week 2 - x 15 mins x 2 reps

week 3 - x 20 mins x 2 reps

***Use a Thick Bar is possible or use Grip 4orce grippers on the barbell

2A) Barbell Zercher Carry 4 x max distance

3A) DB Farmer Walks 4 x max distance

***use the HEAVIEST DB's or objects you can find OR use Thick Grips on the handles - I recommend Grip 4orce

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Dynamic Core / Cardio – Optional Days

Day 1 - Optional HIIT Day

6 Rounds:

1A) Power Wheel Hand Walks OR Bear Crawls x 25 yards

1B) Sprint x 40 yards

1C) Power Wheel Roll Outs Or Barbell Roll Outs x 15

1D) Plank Knee Tucks x 15 / Side

***Rest x 60 secs

Day 2 - Optional HIIT Day

6 Rounds:

1A) 200m Sprint x 90%

1B) Burpees x 15

***rest 3 mins and repeat

***keep time + / - 5 secs of your first time

3 Rounds:

2A) Power Wheel Knee Tucks OR Knee Tucks x 15

2B) Power Wheel Pike OR Hanging Leg Raises x 15

2C) Hollow Rocks x 30

***Rest x 60 secs

TrainAggressive.com

Phase II Details:

• 4 Day Program focused in on strength and muscle building via Old School Strength Training

• Split Session Focus with Full Body Emphasis • 4 Day Rotation - 1 Day on, 1 Day off - Repeat Cycle 3 Times Through for FULL

Phase

Day 1 – Dirty Squatin’

1A) Kneeling Jump into Vertical Jump x 10 total jumps (add weighted if need be - NO Broad Jump)

Week 2 – 12 total jumps + added weight if possible

Week 3 – 15 total jumps + added weight if possible

***each jump should be a MAXIMUM effort

***take time between each rep to reset and give it 100%

***this is NOT for fatigue, it' for quality

2A) Barbell Back Squats 1 x 8, 1 x 5, 2 x 3, 3 x 1 – Find Your 1 Rep Max (1RM)

***See Video For Details

Week 2 – E.M.O.T.M. x 3 Reps x 7 Mins @ 80% of 1 RM + 1 x 12 rep set of 75%

Week 3 – E.M.O.T.M. x 2 Reps x 10 Mins @ 90% of 1 RM + 1 x 12 rep set of 80%

3A) Barbell Step Ups w/ Barbell In Front Rack 3 x 10 / leg

3B) Hanging Leg Raises 3 x 15

3C) Barbell Good Morning 3 x 10

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***Rest 60 secs in between movements

4A) Filthy Leg Crusher For Time – Descending Ladder 12, 10, 8, 6, 4, 2 of:

a) DB Goblet Squat b) DB Goblet Walking Lunge (do 1 rep per leg = 12 / leg, 10/leg, ect)

Day 2 – Dirty Pressin’

1A) Barbell Bench Press 1 x 8, 1 x 5, Find 3 RM

***See Video For Details

Week 2 – E.M.O.T.M. x 3 reps x 7 mins @ 85% of 3 RM

Week 3 – E.M.O.T.M. x 2 reps x 10 mins @ 90% of 3 RM

***Use Grip 4orce Grippers on the barbell if possible to increase difficulty

2A) DB Overhead Press Ratchet Set – Start will STRICT Presses then go to PUSH Presses

Week 1 – 5 + 5 x 5 sets

Week 2 – 3 + 5 x 5 sets

Week 3 – 2 + 3 x 5 sets

2B) Barbell Bent Rows 5 x 6-10 after each set of presses

***use a variety of grips – wide, close, supinated (palms away), ect

3A) Close Grip Bench Press 4 x 6 – HEAVY as possible

3B) Barbell Standing Skull Crushers 4 x 10

3C) Band OR Cable Standing Tricep Extensions 4 x 30 secs

3D) DB Hammer Cheat Curls 4 x 10

***rest only 60 secs and repeat circuit

4A) 100’s

a) Push Ups – Any Variation – 100 total FULL RANGE OF MOTION reps AFAP

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Day 3 – Dirty Pullin’

1A) Barbell Hang Power Cleans 4 x 5 – Heavy, perfect, and FAST

2A) Clean Grip Barbell Deadlifts 1 x 8, 1 x 5, 3 x 3

week 2 – 1 x 5, 1 x 3, 5 x 2

week 3 – 1 x 5, 1 x 3, 8 x 1

2B) Triple Broad Jumps x 1 set IMMEDIETLY after each set of deadlifts

***do 3 consecutive broad jumps – bang, bang, bang then rest - go for maximum power and distance each set

***rest only 45-60 secs between sets

3A) Barbell RDL 4 x 15

3B) Bodyweight Handstand Push Ups OR Pike Press 4 x submax

3C) Barbell OR Weight Plate Sit Ups 4 x 10

4A) Weighted Pull Ups 4 x 5 + 1 set x max reps @ bodyweight

Week 2 – 5 x 3 + 1 set x max reps @ bodyweight

Week 3 – 7 x 2 + 1 set x max reps @ bodyweight

4B) L-Sit Hold / L-Sit Practice x max time after each set of pull ups

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Day 4 - Strongman

1A) HEAVY Sled / Truck Pull 5 x 50 ft

1B) HEAVY Sled / Truck Push 5 x 50 ft

***Rest 60-90 secs between rounds

2A) Barbell Thruster - E.M.O.T.M. x 10 mins x 2 reps

Week 2 x 12 mins x 2 reps

Week 3 x 15 mins x 2 reps

***Use a Thick Bar is possible or use Grip 4orce grippers on the barbell

3A) Barbell Yoke Walks 4 x max distance

***If no Yoke, simple load up a barbell with the heaviest weight you can SAFETY handle walking with CONTROL and BALANCE and use that

3B) DB Farmer Walks 4 x max distance

***Use the HEAVIEST DB's or objects you can find OR use Thick Grips on the handles - I recommend Grip 4orce

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Dynamic Core / Cardio – Optional Days

Day 1 - Optional HIIT Day

3 Rounds:

1A) 100 yard Sprint Shuttle (50 yards and back)

1B) 15 Burpees

1C) 30 x Full V-Seat Reach

1D) Max Time x Plank Hold

***Rest x 60 secs and repeat circuit

Day 2 - Optional HIIT Day

4 Rounds:

1A) 400m Runs x 90-95%

***rest 3 mins and repeat

***keep time + / - 5 secs of your first time – do 10 Burpees for every second your off beyond 5 secs from your best overall time

***Example – 1:10, 1:10, 1:20, 1:15 – I’d do a total of 50 Burpee because my slowest time was 1:20 compared to 1:10

3 Rounds:

2A) Crossbody Knee Tucks x 15 / side

2B) Side Plank Hold x 30 sec per side

2C) Hollow Rocks x 30

***Rest x 60 secs and repeat

BACK TO MEMBER'S AREA

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Phase III Details:

• 4 Day Program focused in on strength and muscle building via Old School Strength Training

• Split Session Focus with Full Body Emphasis • 4 Day Rotation - 1 Day on, 1 Day off - Repeat Cycle 3 Times Through for FULL

Phase

Day 1 – Dirty Squatin’

1A) Back Squats Week 1 – 1 x 8, 1 x 5, 2 x 3, 3 x 1 - Find NEW 1RM

Week 2 – Every 30 Secs – 2 Reps x 4 Mins Total – HEAVIEST possible weight for 2 reps

***Rest 2 Mins Then Use 80% of 1 Rep Max x max reps w/ good form

Week 3 – Every 30 Secs – 1 Rep x 7 Mins – HEAVIEST Possible for 1 rep

***Rest 2 Mins Then Use 80% of 1 Rep Max x max reps w/ good form

3A) Barbell RDL 3 x 6 – HEAVIEST Possible

3B) Barbell Walking Lunge w/ Barbell In Front Rack 3 x 10 / leg

3C) Strict Hanging Leg Raises 3 x 15

***Rest 60 secs in between movements

(See cont. on next page)

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4A) “JC Leg Cranks” x 1 Round AFAP

a) 20 x Squats b) 20 x Lunges / Leg c) 20 Squat Jump d) 20 x Jumping Lunges

***Use weighted vest if you dare ;)

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Day 2 – Dirty Pressin’

1A) Barbell Bench Press 1 x 8, 1 x 5, 2 x 3, 3 x 1 - Find NEW 1RM

Week 2 – 5 x 10 - 70% of 1RM

Week 3 – 5 x 10 – 80% of 1RM

***Use Grip 4orce Grippers on the barbell if possible to increase difficulty

1B) Bent Barbell Rows – Heaviest Possible 5 x 10

2A) Single Arm Strict DB Overhead Press to Push Press

Week 1 – 5 + 5 x 5 sets

Week 2 – 3 + 5 x 5 sets

Week 3 – 2 + 3 x 5 sets

2B) Band Pull Aparts x 25 after each set

3A) Close Grip Bench Press 4 x 10 – HEAVY as possible

3B) Recline Face Pulls 4 x submax

***rest only 60 secs and repeat circuit

4A) "DB Bench Press Death" x 1 Round

a) Neutral Grip Press (Palms In) x AMRAP b) Normal Grip Press (Palms Facing Feet) x AMRAP c) Push Ups (Normal Variation) x AMRAP

***Rest 60-90 secs between movements

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Day 3 – Dirty Pullin’

1A) Barbell Hang Power Snatch 4 x 5 – Heaviest possible w/ good form

2A)Snatch Grip Deadlifts 1 x 8, 1 x 5, 3 x 3

Week 2 – 1 x 5, 1 x 3, 5 x 2

Week 3 – 1 x 5, 1 x 3, 8 x 1

2B) Kneeling Jump To Broad Jumps x 3 set IMMEDIETLY after each set of deadlifts

***rest only 45-60 secs between sets

3A) Low Bar Back Squats 4 x 5

3B) Bodyweight Handstand Push Ups OR Pike Press 4 x submax

3C) Dragon Flag Progressions 4 x 5-10

4A) Wide Grip Pull Ups 4 x submax

***If getting over 10 reps consistently – progress to weighted wide grip pull ups

4B) Power Wheel OR Barbell Roll Outs 4 x 10

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Day 4 - Strongman

1A) E.M.O.T.M. Superset x 12 Total Mins

a) Every ODD Min – Thick Grip Barbell Thruster x 2 b) Every EVEN Min – Thick Grip Barbell Power Clean x 2

***Increase weight used each week

***If no thick grip - just use regular barbell

2A) HEAVY Sled OR Truck Pull 4 x 100 ft

2B) HEAVY OH Carries w/ heaviest objects you can handle (DB’s, KB’s, Barbell) 4 x 100ft

2C) HEAVY Sled OR Truck Push 4 x 100 ft

2D) HEAVY Farmer Walks w/ HEAVIEST objects you can carry 4 x 100 ft

***Rest 60-90 secs between rounds

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Dynamic Core / Cardio – Optional Days

Day 1 - Optional HIIT Day

4 Rounds - 45/15 Intervals of:

1A) Burpee

1B) Mountain Climbers

1C) Hollow Rocks

1D) Short Shuttles - 10-20 yards down and back for time OR High Knee Sprint in place

***Rest x 60 secs and repeat circuit

Day 2 - Optional HIIT Day

Sprint Ladder

1A) 800m, 400m, 200m, 200m, 400m, 800m Runs x 90-95%

***rest 3 mins in between runs

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The Aggressive Strength Training Guide

Travis Stoetzel is a hardcore and aggressive strength coach located in Omaha, NE where he owns and operates The Forged Athlete Gym, which caters to highly dedicated athletes and serious lifters. Below you can gain knowledge insight on the various tools and resources he uses to help turn his clients and athletes into strong, jacked, and athletic soldiers. The section below showcases the other various strength and conditioning programs and products he has created and uses to help people all across the world get results.

CONNECT WITH ME:

Facebook / Twitter / YouTube / Lean And Mean Blueprint

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Are YOU Finishing OFF YOUR WORKOUTS

HARDCORE? It’s time you start!

This manual is by far one of my BEST creations ever as this collection of 31 HARDCORE Workout Finishers can be implemented into any training program out there. Hardcore Workout Finishers are the BEST way to “finish” off your workouts by using quick and effective circuits, supersets, and other combos of high impact movements to help shred fat, increase conditioning, build power, and build muscle. Ion addition to the 31 Hardcore Workout Finishers, there’s a ton of bonus finishers that include sleds, prowlers, sandbags, and other hardcore tools. CLICK HERE FOR MORE INFO ON HARDCORE FINISHERS

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Finally! My Whole Entire Nutritonal System UNLEASHED!

Discover The Ultimate Guide To Performance and

Results Based Nutrition Which Will Show You The Exact Eating Strategies Needed To Build More Muscle, Get

Lean, And Give You Tons Energy All Day Long!

This is NOT Just Another “Diet” Program… It’s a System That Will Change Your Life!

CLICK HERE FOR MORE INFO ON LEAN.MEAN.STRONG. SIMPLE NUTRITION

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Discover how YOU can build more muscle, gain more strength, and get completely SHREDDED in just 28 Days! This program is a don-for-you system that shows you exactly how to eat, how to train, and everything else in between over the course of 28 solid days. It will teach you valuable life skills that you can implement into your lifestyle AFTER the program is done so you can continue to get results at a extremely fast rate. Be ready to work hard and see some quick results! For more info, check out www.28DayMuscle.com

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The Bags, Bells, and Bodyweight Training System – The “System” Travis created built upon years of in-the-trenches work with his clients and himself. This is for SERIOUS trainees that combine the use of kettlebells, bodyweight, and sandbags to help construct serious gains in muscle, strength, power, and athleticism. If you love to train hard and want a serious challenge, this is it! This program spans over 40 total weeks and will put anyone to the test. If you’re serious about getting lean while building strength and power all at the same time, this is the perfect blend of kettlebells, sandbags, and bodyweight training. Exceptionally great for MMA fighters, wrestlers and other combat athletes including fire, military, a law enforcement personnel.

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PROJECT: Mobile and Hostile Bodyweight Training System: If you’re low on resources as far as weight training equipment goes, this is your NO EXCUSES problem solver! I originally created this program for a Brazilian Professional Football team and when I went down south to train them, we had ZERO equipment to work with. The results… A Brazilian Football National Championship! Whoever chooses to go through this whole system will become stronger, faster, highly conditioned, and more explosive. This is a great program for people on the go with limited options for equipment. This is ideally made for MMA fighters, wrestlers, football players, and other power / combat athletes. All serious lifters welcome!

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The Power Wheel is by far one of the most versatile and complete bodyweight training tools available. You can easily take your ab training movements to the next level with various amounts of different roll outs as well as hand walking variations. You can work on both your lower body and upper body strength virtually anywhere at any time. The Power Wheel is the perfect tool to have for the gym, road, or at home. A must have for all serious trainees.

CLICK HERE FOR MORE INFO ON THE POWER WHEEL

PowerWheelStrength.com

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The Jungle Gym is your all around NO EXCUSES Bodyweight Strength gym in a bag! Perform 100’s of different variations of lower, upper, and core bodyweight movements. These suspension straps will help increase your bodyweight training results in no time and best of all, can be used pretty much anywhere at any time!

Check Out More Info On The Jungle Gym XT HERE

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Sandbags are truly one of my favorite strength and conditioning training tools. There’s really nothing quite like ripping a heavy bag off the floor carrying it around, pressing it, rowing it, squatting it, or even throwing it. I’ve tried many different types of bags over the years and have even made a half dozen of my own. After a long search through trial and error with different bags, I have found the best and highest quality training sandbag there is in Brute Force Sandbags. These are truly made to last and are build just right for the serious strength enthusiast. Just like all the tools I like to use, these are a mobile gym – take them anywhere – the field, playground, your backyard, the gym… anywhere!

Check Out BruteForceBags.com for your sandbag needs!

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Performax Bands will take your normal bodyweight exercises and turn them into complete full body reactive athletic movements. Bands offer a great way to increase any and all bodyweight exercises, plus you can take them anywhere you go to get strong!

CHECK OUT More Info On Performax Bands HERE!

ForgedBandTraining.com

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Kettlebells are by far one of the most effective yet brutal tools available to help increase power, strength, muscle, and fat loss. This ancient tool has been around for years and now has come back into the forefront. Your options are limitless with the amount of variations and movements that can be completed essentially anywhere at any time with Kettlebells. When away from the gym, I have a pair in my Jeep at all times in case I’m ever in need! Another NO EXCUSES tool that will greatly improve your results!

CLICK HERE TO Find Out More About The BEST Kettlebells

on The Market!

TheForgedKettlebell.com

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Prograde/Protein – For you Hardcore Protein Supplement needs, Pro/Grade is about PURE quality! One of the very best high quality proteins around that is in carbs and sugar while high in quality rich protein.

The Main reasons I recommend Pro/Grade:

• They are a certified GMP “A” rated manufacturer). What’s this mean?? Well, GMP stands for “Good Manufacturing Practices” and with this rating, you know for certain that you’re getting exactly what the label says—and nothing it doesn’t—every single time.

• The products they do create are quality. They’re not out producing all these special concoctions of creatine and protein all blended together , magical berry drinks, or miracle cure pills. They produce the basics needed for great results.

• Both my clients and myself have seen the results their products help produce.

CLICK HERE TO FIND OUT MORE ABOUT PRO/GRADE

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Athletic Greens is your “ultimate vitamin and mineral insurance policy”. Now, I know for a fact not everyone out there gets in enough greens, including myself! That’s why I take Athletic Greens, which is your personal guarantee to help make sure you get in all the vitamins and minerals you would get if you were actually eating all the veggies you’re supposed to. This is a quick drink you can mix and take with you on the go to ensure you get what you need so you can train hard!

Check out LeanandMeanGreens.com for more info!

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Want To Learn More On How To Have Me As Your Coach?

I have an ELITE Coaching Program where I have the ability to train anyone at anytime, no matter where they live. All you need is access to the Internet and a strong work ethic and dedication to get better. This is the next best thing to having me as your personal strength and conditioning coach in person! My ELITE coaching group is usually FULL and has a waiting list but, if you are truly interested and would like to find out more information, click the link below and get in contact with me and I’ll take you through the initial interview process to see if you are a good fit for my program.

EliteHardcoreCoachingProgram.com