This handy little quick-start guide will show you what to do and in what order during the 1st

week so you get started on the right foot and get the most out of this program.

STEP 1 Read the Fight Mindset Manual. This manual contains important exercises _____
Day 1 that will get you in the right mindset to start and finish the program 30 min
successfully. DO NOT continue without reading finishing the exercises in this
manual first.

STEP 2 Read through the Nutrition Priming Phase Manual and Supplement Guide to
Day 1-7 get prepared to start the nutrition and supplementation plan. You’ll need _____
groceries and you’ll need some supplements. There is also a 7 day metabolism 30 min
primer to get your hormone levels balanced and get your body ready to
incinerate fat – this will kickstart your results and motivation.

STEP 3 Read through the Assessment Guide, watch the related videos, complete the
Day 2-6 3 assessment sessions and enter your results in the Assessment Worksheet _____
and Results Tracker. Performing the assessments is important to gauge your 5 days
progress and determine your current level of fitness for some of the exercises. 3 sessions

STEP 4 Print out the training templates for 8 Weeks Out and 7 Weeks Out.
Day 7 You’ll get access to these templates midway through the Pre-Camp. They’ll _____
show you exactly what to do for each workout for the first 2 weeks. 5 min
Subsequent training templates will be made available to you 5 days before
they are to commence.

STEP 5 Enter your Deadlift and Bench Press numbers into your training templates.
Day 7 The Weights Calculator in the Results Tracker software will tell you exactly _____
how much weight to use for the Deadlift and Bench Press exercises each week 5 min
based on your assessment results. Choosing the proper loads each workout
will maximize your strength development in this program in these key
exercises.

All of these tasks will take a week to complete and then you’ll roll right into the 8-Week MMA
Ripped Training Camp.

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