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 UNBREAKABLE BADass Blueprint, you are agreeing to accept full responsibility for your actions. By beginning and participating with The UNBREAKABLE BADass Blueprint workouts and supplement manual, 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.

***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***

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 2013 The Forged Athlete, LLC

The Garage Gym BADASS Masterplan

So, let me start off by asking you a serious question… Are YOU getting sick and tired of the same, boring, depressing Globo Gym Atmosphere? If so, don’t you think it’s time to do something about it? If yes, I think it’s time you build your own BADass Garage Gym! Heck, even if you’re not sick of the gym that you currently workout in now, I still think it would be a good idea to have your own BADass garage gym either way. What do YOU think? Now, before I get into the good stuff on how to build up your own BADass garage gym, let’s say you don’t have a house. Maybe you live in an apartment? If this is the case or say you don’t have room at your house to build a garage gym, we’ll just make your Garage Gym become a MOBILE Garage Gym. With this, I want to share a bit of my story with you on how I came to have my own garage gym… You see, I didn’t start off in the gym I have today. Nope. Before I started my gym, The Forged Athlete, I didn’t have a house either. I lived in an apartment, so building a home gym was way out of the question.

Instead, I created my own MOBILE Gym and turned my Jeep into a Mobile BADass Body Building Machine. I went to parks, local high school football fields and tracks as those areas provided more then enough for what I needed. All I did in addition to this was bring my own hardcore strength gear to where ever I was training and went at it from there. For over a year, I trained many of my clients right out of my MOBILE Gym. The workouts I did and put my clients through where straight from my Bags, Bells, and Bodyweight Training System. That where 110% H.A.M. Training style all started out baby! Now, outdoor training works great for the warm spring and summer months, but not so much for the winter months when its cold and there’s snow on the ground. That’s where you’ll want to have yourself an actual garage gym. I’m from Nebraska where we actually have “seasons”, so if you’re lucky to live in a location that’s warm year around, you have it made ;) Either way, here’s what you’ll want to have for a MOBILE Garage Gym (travel friendly equipment)

• Jungle Gym XT OR Set Wooden Rings

• Set of High Quality Kettlebells

• Power Wheel

• Brute Force Sandbag (I recommend the Strongman edition)

• Performax Bands

Possible additives:

• Weighted Vest

• 50 ft (1.5 OR 2 in thick) battling / climbing rope. ***I got my ropes from a local Crane supply store – much cheaper then online fitness sites are trying to charge. Look for any crane / industrial supply shops or even Marine Boat stores that also supply ropes for cheap. What’s great about all of the tools above are that they’re easily transportable which make them great for your Mobile Garage Gym.

Front the back seat of my MOBILE GYM…

If I was to start ALL over…

I routinely get emails from people asking me how to build a 110% H.A.M. Home Gym. So, if I was to do it all over again, this is exactly how I would go about it… Now, before I get into it, let me talk about something that typically comes up when I discussing home gym set up. It’s in regards to Building Your Own Equipment… Let me give you my 2 cents on “Do It Yourself” (DYI) equipment… When I first started off, I was on a very limited budget just like you may be as well. At first I thought the easiest (and cheapest) thing to do would be to build my own equipment. At first glance, this may look like the way to go, but something that you need to take into much consideration is that of TIME. Yes, when it comes to DIY equipment or anything for that matter that’s DIY, you may save a few $$$, but you’ve got to think about how much overall TIME your going to waste in making the equipment.

How valuable is your time? Another thing you’ll want to take in consideration is with the amount of overall QUALITY you’ll get out of the DIY equipment you end up making. There’s been a lot of DIY equipment I spent hours on making that really didn’t turn out that great.

To be honest, with all of the different DIY equipment I’ve made over the years, I’ve always ended up getting professionally made equipment to replace it at some point. If I had only done it from the start, I could have saved a lot of time and money both… Now, don’t get me wrong in thinking that DIY equipment isn’t any good because it is. I still use a lot of my DIY equipment such as sandbags and tires sleds. Bottom line – the DIY equipment will only be as good as YOU make it, but just know it will take TIME to build it (unless you get someone else to make this stuff for you). Ok, so that’s my 2 cents on DIY equipment. Now, let’s get into the steps I would take if I were to start all over again.

“The Essentials”. The essentials are the main pieces of equipment you would want to have at your home in order to be able to perform BADASS workouts. Before anything, know that the most basics of essentials are that of your own body. You don’t need any equipment to train that ;) You can ALWAYS train bodyweight anytime and anywhere. In addition to this, my first recommendation would be to invest into a set of rings or some Jungle Gym XT Suspension straps. You can never go wrong with suspension straps or rings. Suspension straps typically come with an attachment that you can use to set the straps up on a door with in case you don’t have something to hang it from. For rings, you’ll need somewhere to hang those for sure. In most garages, you’ll be able to rig something up off the rafters or even drill something into the ceiling. The bottom line, when it comes down to choosing between getting a Jungle Gym XT OR Wooden Rings, I would first go with a set of Jungle Gym XT straps as these are a bit more versatile then rings.

However, if you’re more advanced and plan on hitting a lot of muscle ups and other ring focused work, definitely grab a set of WOODEN rings. #2 - High Quality Training Bar My first recommendation in regards to what bar to get would be The Rogue Bar. The Rogue Bar is high quality and can be used for everything from heavy strength work to Olympic Lifting. If you can’t manage to get a Rogue Bar, search the interwebz for a used bar. You can usually find solid deals on Craigslist or any of these other sites (just know the quality may not be that great, but you never know – there’s some gold mines out there!)

• www.kijiji.com • www.backpage.com • www.classifiedads.com • www.livesimon.com • www.getitdaisy.com • www.nyposting.com • www.usfreeads.com • www.webcosmo.com • www.gumtree.com

Side note… I got ALL of my original equipment from Craigslist. In fact, you can get lucky and strike gold if you really look. I snagged a set of DB’s from 20’s all the way up to 80’s with a squat rack, 2 bars and over 350 lbs of steel plates. I also got a bit of flooring with that deal all for $550! That was a steal! The sites I listed above will help you out if you look hard enough. #3 – Olympic Weights Now after you get a barbell, you’ll need some weights to throw on that sucker. For weights, my first recommendation would be to invest into some High Quality Bumper Plates – These will be both durable and highly versatile as you can do heavy strength training and Olympic based lifting with Bumpers. If you were to get bumpers, I recommend you get at least 2 pair of 45’s, a pair of 25’s, and pair of 10’s and what ever else you feel you need. Of course, base what you get depending on your strength needs as well ;) ***If you want to save $$$, I again can’t recommend enough in searching Craigslist or any of the other websites listed above for used steel plates. You can NEVER go wrong with those.

#4 – Flooring For flooring, your best bet is to steer clear of the high priced fitness suppliers and go to your local Tractor Supply shop. Look to get horse stall mats. Those work just as well as normal fitness flooring mats and are WAY cheaper. #5 - Squat Rack

My first recommendation for a squat rack would be The Rogue Yolk – It’s a squat rack, sled , and yoke all in one! When I first started my gym, I had my dad weld me a squat rack, but my first actual squat rack that I bought was the Rogue Yolk. I would most certainly get that if I were to start all over again. My next top recommendation for a rack would be The Rogue S2 which gives you everything you essentially need in a rack plus has a pull up bar to boot. ***If you want to save $$$, again search Craigslist or any

of the other websites listed above for a used rack. You can usually find good deals here.

The Rogue Yolk Ready For Action!

#5 - Pull Up System This is essential if you don’t have a pull up bar on your rack. Your easiest option to go with here is to invest into a doorway pull up system. Not the most ideal, but you need to be able to crank out pull ups ;) If you’re a “DIY” type of person, I thought these videos were pretty helpful if you wanted to go in that direction: Garage Pull Up Bar (Inside) http://www.youtube.com/watch?v=A0IBSj5rdn8 Outdoor Pull up Bar http://www.youtube.com/watch?v=S1lEjdXfoVE Your easiest way would be to find a Squat Rack with a pull up bar on the top. That would kill two birds with one stone. If I were to get a professionally made pull up bar, I’d go with the “Juggernaut of Equipment Suppliers”, which would be Rogue’s P-3 Wall Mounted Pull Up System. Have you realized that I have a BIG crush on Rogue Fitness yet? I have NOT found another supplier that can beat them…

#6 – Resistance Bands The last major essential piece of equipment I would have to recommend that I would definitely have in possession at my home gym would be some high quality resistance bands. Now, don’t go running off to get that cheap rubber “tubing” type bands or the thin elastic pieces of stretch bands. Those won’t do you any good. I would recommend getting a set of Performax Bands. I use lots of different bands to train my early AM fit camps and I’ve had those for well over three years. Many of them are still in good condition. The bands that Performax has are high quality and very versatile plus there’s a TON of stuff you can do with them both with strength training and mobility / recovery work. Definitely essential as bands are also a perfect tool to bring with you while on the road if you happen to do a lot of traveling. There are a lot of different brands that make the same style of band Performax has, but as far as I know (and I may be way wrong), Performax was the FIRST to come out with bands like they have.

The Other Essentials Kettlebells Now, once you’ve gotten the basics that I’ve mentioned above, your next move would be to go for a set of High Quality Kettlebells – base this off of your strength level. If you want an awesome guide in buying your own KB’s, this article explains things rather well: dragondoor.com/articles/kettlebell-buyers-guide/

The Power Wheel BEST overall tool for core development there is. Nuff said. Get one.

Sandbags When it comes to sandbags, my TOP recommendation would be Brute Force Sandbags. Now, I always get asked the question on which size sandbag to get so to make it an easy decision for you to choose one which package to get, I would recommend the Strongman When it comes to sandbags, you’ll always want to get a bag that you can add weight to. Once you get better at training and obviously get stronger, you’ll want the option to add more weight. The Brute Force Strongman package gives you the option to add more weight up to a maximum of 120 lbs. That’s a solid weight to work with any type of movement. If you get a smaller bag, you’ll find that you’ll eventually get a bit too strong for the bag. You can always take weight away, but once you hit that mx weight, you won’t be able to add any more from there.

If you can’t afford an good quality bag from Brute (save up your $$$ so you can eventually get one) check out my DIY manual on how to construct your own (it’s FREE) >>> DIY Sandbag Manual Tire Sled

This is another essential strength and conditioning tool that is a must have!

The easiest way to obtain an old tire is to go by a tire shop as they will be quick to give these away because it costs them money to get rid of them. A truck tire should be just the right size.

It’s also important to note that all you need is the tire, NOT the rim.

Once you have your tire, it’s easy to make a sled. Simply buy a tow strap or get an anchor rope and wrap it around the end. If you want to make it a little more professional grade, you can drill a hole through the front so you can poke an O ring bolt through it to make it easy to attach a rope to that.

To load your tire with weight, you can either line the inside of the tire with weight via sandbags or kettlebells or what I would recommend doing is putting a few 2 x 4′s inside of the tire across the middle so you can just throw either a kettlebell or sandbag on top of the boards and not have to worry about your weight falling through the middle.

Flipping Tire

You can get these for FREE as well.

Just find a tractor repair shop or search around on the interwebz. Farmers or dealers are looking to get rid of these things. Of course, you’ll have to be able to transport it :;)

Additional At Home Additives Once you manage to round up the essentials above, then you can go for your other items such as the one I list below. NOT 100% essential, but always nice to have: Adjustable Bench – For all of you bench pressers out there I would first search Craigslist for a cheap buy. I got a bench that was pretty much new for $30. Plyo Boxes – You can make your own or buy new. Typically I use a small box then stack bumpers on top of it to increase height. Dumbbells – I would definitely recommend buying these USED vs. new. You can typically find DB’s off of Craigslist or the other sites I listed above. Thick Grips – Grip 4orce – To help with grip strength Sledge Hammer – Simple - go to your local hardware and get the heaviest one you can find ;) Keg – If you’re into Strongman training, you’ll definitely want to get yourself a keg. Heck, even if you not into Strongman training, I’d still get one. These are nice to carry around to help build up some major core and upper back strength. You can fill these babies with water, sand, or both. Easiest way to get one of these is by hitting up a sports bar or pub and ask to see if you can get an old one. These usually run around $25-35, but sometime you can also hit up a Pepsi or Coke distributor and possibly score one for free.

Once you do get one, you’ll want to take the tap out so you can easily fill it with water or sand. Here’s an excellent video that shows how: http://www.youtube.com/watch?v=4Urgl5bnBDU

In Closing…

And there you go! That’s the exact plan of what I would do if I were to start all over again from scratch. I’d get the essentials first, then go from there. Something important to think about in regards to building your own BADass Garage Gym is to it to piece it together one by one. Lot’s of people want it all at once.

A truly BADass Garage Gym...

When I first started my gym, I pieced things together VERY, very slowly overtime. I didn’t get everything at once. When I first opened my doors, I had a bent barbell (from Craiglists), about 315 lbs worth of steel plates, a 40 lbs kettlebell, a TRX, and power wheel, 3 sets of Performax Bands, and two of my own homemade sandbags. That was more then enough to train my athletes and myself. Just like with strength and building a badass physique, you must be patient and stay consistent while you build up your BADASS garage gym overtime. In the end, it will be all worth it. Here’s to you building up a BADASS Garage Gym! Travis PS – If you currently have your own BADass Garage Gym or for when you build it, make sure to send in pics! I’ll be starting a cool little section on my blog dedicated to BADass Garage Gyms! Send in your pics ---> theforgedathlete@gmail.com