Pillars of Success

PHYSIQUE BUILDING
THE QUICK & DIRTY GUIDE: PILLARS OF SUCCESS
RAW DYNAMIC STRENGTH

This Quick & Dirty Guide to Physique Building covers the essentials
in exercise & training.
Begin training like a PRO:
Optimize your approach for growth in mind & muscle.
PHYSIQUE BUILDING™
How To Sculpt & Lock In A Greek-god Physique Using One Simple Timeless Method
Copyright @ 2022. Dean Hartwig. All rights reserved. No part of this

book may be reproduced by any mechanical, photographic, or electronic process, or in the
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This publication is designed to provide accurate and authoritative information regarding the
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rendering legal, medical, or other professional services. If you require medical advice or
other expert assistance, you should seek the services of a competent healthcare professional.
Disclaimer: The author makes no guarantees to the results you’ll achieve by reading this
book. All fitness requires risk and hard work. The results and client case studies presented
in this book represent results achieved working directly with the author. Your results may
vary when undertaking any new venture or fitness strategy.
PHYSIQUE BUILDING | PHASE 1
THE QUICK & DIRTY GUIDE: PILLARS OF SUCCESS- PHASE 1
Welcome to Physique Building: The Quick & Dirty Guide, Pillars of

Success.
You’ve taken the leap. You’ve embarked on your journey of greatness. This guide
is for you if you’re looking to alter the way you look, take action and assume
responsibility within your quest.
This guide is especially for you if there is an element self-improvement waiting to

manifest from within you. The good news is, it will.
The other good news is, it will happen once you’ve put in the work. You can’t
lose.
Keep this in mind; the power of thought can take you to ends of the world.
Phase 1 isn’t for those who constantly make excuses, fail to take action or look for
an easy way to greatness.
Shortcuts? Not here.
Instead, you’ll find practical, aplicable tools and steps that every pro or even
anyone with a spectacular physique has fulfilled in one way or another.
The principles in this guide are for everyone.
They’re not hard. They’re not impossible. They just takes a degree of dedication
and discipline.
Become the greatest version of yourself, starting now.
If you are anything like how I once was, you’d understand that building a phy-
sique can be a challenging and confusing endeavor.
In my early years, I was in a self-limiting mindset. I put limits and barriers to the
things I thought I couldn’t do, but wished to achieve.
Break free from this mindset or you’ll never realize true greatness.
©2018 RDS Media I RAWDYNAMICSTRENGTH.COM

I worked hard as hell…but that didn’t give me enough ‘validation’.
I aspired for more.
Your life and environment are a reflection of your desires.
It was obvious from my physique that I was settling for something less than
great.
When your desires are truly shook, when you realize what you really want, you
will undoubtedly change your environment to fit those new desires.
You’ll no longer settle for what you were once satisfied with.
My confusion of a desire that was not truely justified by my actions brought me

more frustration.
I would look into the mirror and feel like I had lightyears to go after looking at
the physiques of the gods.
I looked at my midsection and wondered how I could get shredded abs, or to

have even SOME abs appear.
I looked at my arms and wondered how I could get them to look like cannons.
I wanted my back look like it was carved from stone.
I looked at my chicken legs and wondered how I would build a solid set of
wheels to go along with any spectacular physique.
Behind all the confusion, during the inception of a newly-found passion or

endeavor, there is always a deep sense of desire.
If you could only apply that drive and desire appropriately, making the right
decisions, following an exact plan, instead of zig-zagging your way to your goal.
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Since you’re sitting here with me, you’ve already told me that you’ve taken a
step in that direction toward realizing your goals.
You’ve taken action, you’ve downloaded this guide that now rests in your hands.
Purposeful action is what separates athletes from fans. Its the catalyst, manifest-
ing dreams into reality.
You can change everything simply by a thought. A thought becomes a reality.
That reality becomes a habit or ritual from purposeful action, and that habit or
ritual becomes greatness.
From a seed of thought, your idea will be transmuted into greatness.
These are the tools, the fundamental building blocks for your foundation of
greatness.
Build upon these and you’ll see how seemingly obvious these tools and principles
once were.
Put your cart AFTER your horse, and prioritize how you do the small things.
Why?
Every area of your life affects every other area of your life.
How you do anything is how you do everything.
“Think and so shall you become”- James Allen
©2018 RDS Media III RAWDYNAMICSTRENGTH.COM

PHYSIQUE BUILDING
RAW DYNAMIC STRENGTH | THE QUICK & DIRTY GUIDE - PHASE 1
TABLE OF CONTENTS
1. BEFORE YOU START 6. NUTRITION BASICS
The Philosophy of a Champion......................1 The F, The C and the P...................................21
2. BUILD MUSCLE & STRENGTH 7. THE ALL-IMPORTANT ELEMENT

Isn’t That Why You’re Here?............................7 The Sustenance of Life.................................31
3. UNDERSTAND THESE LIFTS 8. DON’T SKIP OUT ON THIS

Build The Foundation First, Paint Later......12 The Impact Will Be Great.............................35
4. SAMPLE WORKOUT, DAY 1 9. TRACK YOUR PROGRESS

Week 1 of 4, Day 1 of 4...................................16 Take This Item With you...............................37
5. SAMPLE WORKOUT, DAY 2 10. ON TO GREATER THINGS
Week 1 of 4, Day 2 of 4...................................20 You’ve Only Just Begun.............................40
RAW DYNAMIC STRENGTH | THE QUICK & DIRTY GUIDE TO PHYSIQUE BUILDING - PHASE 1, 1ST EDITION
VISIT RAWDYNAMICSTRENGTH.COM/THEGUIDES TO PURCHASE
©2018 RDS MEDIA
IV
CHAPTER 1
BEFORE YOU START: The Philosophy of a Champion
The following principles in this guide can be found in the realm of of bodybuild-
ing, weightlifting, and nutrition.
These are all universal principles that will get your from where you are now, to
your destined goal.
They all may be seemingly obvious, but I promise you that once you live by them,
you will be suprised at the progress you’ll begin to make.
Realize that adding muscle and strength while losing fat is achievable.
Building a physique requires strategy and a degree of discipline.
Each of these principles will coincide with one another. If you begin to neglect
one area then you’ll see your performance begin to take effect in one way or
another. “
With this guide, Phase 1, you’ll be

saving yourself time, headaches and
injuries from the perils of misguid-
ance and ambiguity.
“What should I do to build a phy-

sique?”
“What steps do I need to take?“
“How often should I train?“
“What workouts are best?“
“What should I focus on?“
“How much should I eat?“
©2018 RDS Media 1 RAWDYNAMICSTRENGTH.COM

“What should I eat?“
“Why am I putting on so much fat?“
“How do I gain strength?”
“HOW CAN I LOOK LIKE ARNOLD?”
These are all questions that dwelled in the mindset I once had. These buzzed
through my head during my journey, and I’m sure a few of those have been
caught in your web of thoughts, too.
You could potentially be asking these questions for a very long time. You could be
asking these questions, and they will have gone unanswered. Swimming in a sea
of ambiguity, in a mess of “what-if’s”
I would have thrived had I known someone, a mentor, a guide that showed me
the appropriate and right actions to take.
Not mentorship through a fitness magazine giving me outdated, conventional

advice that was to be taken as a grain of salt.
What I realize now as I reflect on my journey was that I didn’t have a stratgey.
A plan that would work for me and my specific strengths…not a plan found on
page 57 of the latest fitness magazine, catered for the masses.
A definite plan would have changed my life and my physique as it will for you,
too.
The thing is, I didnt zoom out enough and look at the bigger picture.
Sure, there was ‘some’ workout routine I followed, the typical split where you’d
train on Monday, Wednesday, and Friday… I trained each muscle group only once
per week.

My perceived desire didnt match my work output.
But how could it be? I worked out even harder than anyone I knew.
The flaw was in my approach, my strategy.
In essence, I trained aimlessly.
I didn’t necessary train for strength in the 3-4 rep range with heavy weight, and
I didn’t necessarily train with a hypertrophy-based focus (high-volume work)
either. I didn’t give myself deloads weeks (active recovery) or optimize my diet.
What I DID do, thankfully, was aim to add a set or rep over the course of my
training.
I undulated my way to getting stronger over time.
Little did I know that this would be the cornerstone to any workout program.
Progressive overload.
Another thing I had realized at during the beginning was that I knew form,
mind-muscle connection, range of motion and time under tension were huge
factors of growth.
I was by no means a legend in applying these, but I understood their impor-

tance.
Ultimately, I was afraid to fully commit. I was making progress, slowly, but I
wasn’t optimizing it for whatever odd reason at the time.
My heart wasn’t in it, but I wanted the results so bad.
Was I wrong? Yes, in thinking it would take forever, and wanting it to happen
immediately without matching my actions to my desires.
I was also wrong in thinking it would be completely impossible to achieve what

the greats had achieved.

Had I known how long

exactly it would take for me
to go pro as a natural body-
builder, and have a war-
rior-like physique, all the
blood, sweat and years that
it took to get here, I proba-
bly would have been hesi-
tant to start my journey...
or I might not have even
started at all.
But…theres something that

happens when you encoun-
ter adversity, when you
swim against the current,
when you continue to work
through the absence of
instant gratification we all
tend to seek.
You become stronger in

mind.
You develop habits, and you develop a mental fortitude that nobody can ever
take from you.
You develop an attitude of a winner.
Things start falling into place and the universe coincides with you and your vision.
You’ll begin to believe so strongly in your endeavor.
You’ll begin to take action and you’ll stop feeling sorry for yourself and blaming
external circumstances for your position in life.
Thats the beauty of this whole process.

In fact, thats exactly what this is.
Its a process.
What I needed in my journey wasn’t just a gym-partner to hit the iron with.
Strategy and guidance was what I lacked.
Lucky for you, you’ll have more than just a gym partner.
All the basic strategies I wish I could have had in my hands now rest in yours this
very moment.
These strategies would have made the journey that much less complicated, and
brought forth more visible results and a more functional, healthier body.
In this guide, you’ll come to understand concepts such as types of exercises and
their importance, nutrition basics, and certain practices you must incorporate in
your life for maximal output and return.
Like is I said earlier, this wont happen overnight or even in a week. You can
change the way you look and change the way you live just by the power of one
thought.
One thought. Thats all it takes.

The name of the game is to consistently be getting stronger while developing

muscle.
You do this BEST by following a systematized program, or by keeping track of

your progress.
Adding weight to the bar, adding sets or reps to your routine is what you’ll be
doing to drive incredible growth in your body, whether that be in your chest,
glutes, arms or back.
The philosophy behind this all is to continually improve yourself.
To become the best version of yourself. By that I mean from outside and on the
inside.
One cannot make remarkable progress on the outside and remain unaffected in
the inside. Your character will develop too, along with your phsiyque.
To maximize all the hard work you’ve been putting in, you must maximize and
adhere to all areas of the guide.
If you’re lacking in the nutrition area or even rest and recovery, you won’t see
maximal results you’ve been working so hard to get.
You’ll be cutting yourself short of making consistent and steady gains, of building
a stellar physique.
Gaining strength and muscle size will inevitably build your physique.
This is a multi-faceted 'dice', all sides of which embody this guide consist of hard
work, visualization, and eventually, achievement.
No one will know how hard you are truly working besides your own self.
Lets get to work.

CHAPTER 2
BUILD MUSCLE & STRENGTH: Isn’t That Why You’re Here?
Progressive overload and multi-joint compound exercises are your keys to

success. By applying these principles, you’ll build muscle and strength, the gate-
way toward achieving your desired physique.
I was fortunate in building my foundation during my beginning years of lifting.
Fortunate in what way?
I knew that I had to develop my

strength in the big-3 (bench, squat,
and deadlift). It took some time to
execute on this training philosophy,
but nevertheless, it was accom-
plished.
I knew that multi-joint exercises

where important for building a solid
foundation.
In the beginning, there was a sense

of dread and even some fear on leg
day.
I knew I had to squat.
Squatting was one of the most uncomfortable, intense and exhausting lifts for
me. However, I knew that there was no escaping it, there was no avoiding the
big-3 and the almighty squat.
You’re going to have to experience a degree of discomfort in order to grow.
Thats just the way it is in any endeavor, in any pursuit for greatness.

A multi-joint exercise is the same as saying a compound lift, or any exercise that
involves several joint movement (bench press, power-clean, deadlift).
In the grand-scheme of things, progressive overload is the key to getting stronger

and building muscle. You should be adding pounds, reps or sets to all your exer-
cises (especially multi-joint/compound lifts) periodically and over time, especial-
ly to these multi-joint exercises.
What will multi-joint exercises while progressively overloading in these lifts? It will
increase the overall stress induced to a broader-range of muscle groups, exposing
your muscles to more volume and stimulation, which will enable them to adapt
and grow. This is what we want, this is what we sweat and bleed for.
You’ll need to be lifting heavy enough to stimulate your Central Nervous System
(CNS) and trigger your muscle’s adaptive response mechanism from all that stim-
ulus.
Growth.
Grow, adapt and thrive.

In short, the basic principles for muscle gains are:
1. Adding more weight to your lifts. The only way to implement progressive
overload is to increase volume one way or another. Increase the weight for an
exercise while maintaining strict form.
Do so as often as you can (usually on a weekly basis) without sacrificing tech-

nique and having the "lifting the weight just to lift it" mentality. Down the line,
form will inevitably be sacrificed and broken. It won’t always be pretty, but this is
only when you’re down to your last rep of your last set, or you’re squeezing out
an all-time PR (personal record). You’ll see how to make steady progression in
your lifts with sets of principles given in this guide.
2. Incorporating more volume (sets or reps). You can stimulate the muscles
for growth and adaptation by increasing the number of overall sets and reps you
do for each of your exercises. I suggest you do this over the course of a 4-week
period. After those 4 weeks, take a rest week where you’re going at least 50% of
your overall intensity.
Logically, this makes sense for your body. You wont be able to infinitely add reps
and sets to your exercises. I’ll show you my Day 1 and Day 2 out of my 4 day
training split later in this guide to give you an idea. This 4-day training split is
responsible for a .5-.75inch growth in my arms in just a matter of weeks.
3. Increasing the frequency of your training. Training each body part one
time per week won’t cut it, like I once did… unless you’re a noob, making all the
nooby gains regardless of the training protocol you’re following. For maximum
optimization, train a muscle group twice or even three times per week with
proper recovery between each lifting session.
The smaller the muscle group, the more frequently you’re able to train it, the
quicker its ability it will be to recover.
4. Combining the principles of progressive overload from above. Use

one, two at most, of the principles given above (adding weight, more sets/reps,
training frequency) at a time and really gauge your intensity while you track your
progress.

As you add muscle and

power to your frame, so
will you be adding to the
number of total sets and
reps performed in each
exercise, or added weight
to the bar. Depending on
your current goal, training
frequency will vary.
If you decide to increase

your frequency, make sure
you’re eating and resting
enough to fully recover
from your lifts.
5. Resting. Getting rest is

key. I recommend a
'de-load' on the 4th or 5th
week of your training cycle
My time in abroad with little rest vs corrected rest habits. (or depending on how
intensely you train throughout the weeks, if its really intense then the 3rd week is
fine). One step back (not even a step back in retrospect, you won’t atrophy), two
steps forward. Progress.
I remember my time overseas, where I did nothing but work and train. I worked
around 50 hours a week, I spent about 4 hours commuting each day.
I was living in Bangkok, Thailand at the time. The public transportation is conve-
nient, but living the city itself is very over-stimulating and can really tax your
central nervous system.
All of the exotic smells, sights and sounds are variables that affected my CNS. Not
to mention walking from place to place. It was non-stop action.

My CNS was fried, but I never bothered to properly recover from all of the hustle.
Had I known to rest more, decrease my training frequency, or even reduce my
total sets and reps, I would have felt and looked a like a completely different
person.
I bit off more than I could chew. The motto goes: eat, sleep and train like a
king.
Resting will allow your body to repair itself. While you sleep, vital chemical/hor-
monal processes take place to heal and re-grow what you had just destroyed in
the gym.
The part where you actually grow isn’t in the gym, its while you rest. We all have
24 hrs in the day, how you chose to use those 24 hours is up to you. Are you
maximizing each hour?
If you’re not getting enough sleep, or doing the things that take you away from
your ultimate purpose in life, then it’s time to re-evaluate.
Take action.
It begins with being aware of the habits that may be holding you back, and then
changing those habits to get the most out of life.

CHAPTER 3
UNDERSTAND THESE LIFTS: Build The Foundation First, Paint Later
The two types of lifts that mold your physique.
If you want to optimizing your training program, then you’ll have to cut out the
fluff.
Prioritize the big lifts.
Build a solid deadlift before you think about trying to do a lat pull-down or
pull-up.
Get your squat right before you begin to perform a leg extension….and finally, get
your bench strong before you perform a pec-fly.
Throw out the unnecessary lifts, the one’s that you're all too comfortable with.
If you're injured or doing machine work to train around an injury, then so be

it...but if you're doing machine work or accessory movements to substitute one of
the big-3, then you'd better start building that relationship with the iron ASAP!
True growth has no place in comfort zones
97% of people wont want to hear this: Its time to get uncomfortable. Its time to
squat, its time to deadlift, its time to bench press.
The compound exercises are usually the most ‘unpleasant’ and ‘uncomfortable’,
but the most rewarding.
Over time, you’ll grow to love these lifts. You’ll aim to beat your PR’s (personal
records), and over time, build your physique.
That’s how you develop these sought after ‘rock hard muscles’. These are the
mass builders. These lifts are the staples in weightlifting and bodybuilding.
Build your foundation NOW, then you can paint the house later.

Fundamental exercises in the bodybuilding and weightlifting realm:
•Compound exercises: Multi-joint movements that incorporate and

recruit multiple muscle groups. These add the most overall mass to your
frame. Some examples are bench press, low bar squat, deadlift and barbell
rows.
•Isolation exercises: Single-joint movement-exercises that “target” or

“isolate” a muscle group. Example isolation exercises are the bicep concentra-
tion curl, tricep kick-backs, and leg curl or leg extension.
RAWDYNAMICSTRENGTH.COM
Arguably the king of all exercises, the deadlift set-up.

What is the best

exercise routine for
beginners?
If you're a nooby,
focus on building a
solid base of
strength, mastering
the technique and
form of the few
compound exercises
– strength and size
will proceed shortly
after.
Tricep Kickbacks: A great tricep isolation movement.
The best way to add strength and size to your physique is to add weight to the
compound lifts. You’ll most likely see results from any workout routine, regardless
of the name or label of the routine/program… Some routines/programs have a
different emphasis.
The program I offer happens to have direct impact on your arm growth and leg
growth, while maintaining and developing the strength in your chest and back.
If you’re a beginner, your body and muscles will be making adaptive changes to
something it has not yet experienced, muscular stimulus on another level. Wheth-
er its from a structured approach, or non structured approach. Your body will
adapt to any program you throw at it.
Beginners will always make beginner-gains. Some, more than others.
Results will be dependent on genetics, their diet and how often they train based
off a given program, and by what rate they progress in their given program.

Having a solid foundation of strength will maximize your muscle building potential
in the future. Stronger muscles equals more weight lifted.
More total volume (reps/sets or weight added), equals bigger muscles.
Work methodically and intelligently, but train passionately and with purpose.
Two things to remember:
Less is more. A 5 or 6-day routine isn't necessary if you're training with high
intensity. You’ll be supremely taxed, discouraged and perhaps even injured. You’ll
likely be taking two steps beck instead of forward, especially if your rest and diet
are not optimized! If you have the lifestyle flexability to rest 12 hours a day and
train, go for it. However, if you adhere to the conventional routine that most live
by, your fatigue will leak into your daily life.
Be methodical with training. A 3-4 day training week comprised of each

muscle group and their respective compound lifts will get you strong. This training
routine allows beginners to master form and technique while enjoying fast
increases in strength and size when applying all principles mentioned in this guide.
In training each muscle group 3-4x/week, you will progress that much faster (not
recommended for the bigger muscle groups, 2x per week will suffice).
Noobies will have access to these kinds of gains because their body is in rapid
adaptation mode.
They're introducing their body to new stimuli.
This is something their body has not yet experienced, so their body adapts and
repairs accordingly.

CHAPTER 4
SAMPLE WORKOUT, DAY 1: Week 1 of 4, Day 1 of 4
In this chapter you’ll find Day 1 of my arm, forearm, quad a calve training split.
This is a full-body program, but mainly emphasizes on the growth of the body
parts that were just mentioned.
This program works great, as long as you’re adhering to the basic principles in
this guide, you should see growth and strength happen before your eyes.
Following this program, my arms grew .5-.75inches in a few weeks…and I was

just coming out of a bodybuilding show! Probably not the best time to super-
charge my training by adding this 4-day routine, but I did it anyways.
Why wasn’t it the best time for me to implement this growth cycle? When you’re
coming off of contest-prep in bodybuilding, your body will be at its most vulnera-
ble. You won’t be backed up with lots of calories in the tank. Ever notice how you
were at your strongest when you were your heaviest?
Regardless of the small details, if I was able to pull this off, well then so can you.
But...choose your weight wisely and keep your form real strict.
The importance on form cannot be stressed enough.
Be sure to get full range of motion in these lifts. That means focusing on the
movement from start to finish. Really contract whatever it is that you’re working
on. If its bicep curls, focus on the stretch as you lower the weight, and focus on
the contraction in your biceps as you bring the weight up.
Time under tension is key for growth, especially for the smaller muscle groups.
What is time under tension?
It means the amount of time or how long your muscle is under tension, or strain,
while performing a repetition or set. It’s important that for bigger muscle groups
and the big-3 lifts, time under tension should be the least of your worries.

You wont want to perform a deadlift and remain under long periods of TUT, this
will induce monumental stresses on to your back, disks and muscle fibers. Same
goes for squat and bench, especially if you’re lifting heavy. While performing the
big-3, just focus on keeping your form perfect, your range of motion from start to
finish smooth, while being mindful on all the muscles responsible for performing
that lift.
No cheating, bouncing, or swinging unless you’re down to your absolute last rep
or set. If you’re cheating anytime before the last set or rep, then thats a red flag.
Its a sign, you’ll need to first drop your ego, and second, drop the weight.
How this workout routine works:
I’ve attached day 1 and day 2 out of the 4 day workout split. You can get the full
program with Day 3 and Day 4 in Physique Building, Phase 2 to maximize the
benefits of this Mesocycle.
This program is based on a 4-week program.
Ultimately, you’ll be doing Day 1, Day 2, Day 3 and Day 4 in one week for a total
of 4 weeks. To reiterate, you’ll be doing each Day 4 times in one month.
After the 4th week is up, you’ll undergo a week of active recover, or what I like to
call, deload. This week of active recovery is absolutely necessary for muscular and
mental recuperation.
Why deload?
As each week progresses, you’ll be adding in a set to a specific exercise.
The exercises with the symbol indicates that you’ll be adding a set to the
exercise during the current training period and in the training periods to follow in
the upcoming weeks.

Coaches notes:
Use around 60-65 percent of your perceived one rep max on bicpe curls and dips.
Please dont try to attempt a one rep max on bicep curls and dips. Use a
conservative estimate for this first week as we will be increasing sets and weight
over the course of this cycle.
Remember, failure begins when you can no longer technically execute the weight
properly.
No bouncing on calves. Fully stretch at the bottom and fully contract at the top.
Lower the weight if need be. No one cares how much you can calf press. Drop
your ego
After the 4th week, take a 1-week deload.
During this deload week, drop the weight for each exercise by 60% and the
total volume by 50% (4 sets of 8 becomes 2 sets of 8)
Repeat the 4-week split after the 1 week deload.
©2018 RDS Media 18

If you’re confused about the breakdown of the program, refer to this:
Week 1:
•Straight bar curls- 60lbs 3x8
Week 2:
Week 3:
Week 4:
This is just one exercise out of the several for each day.
In your workout, you’ll be doing a lot more than just straight bar curls, but I
wanted you to get the idea of how you’ll be increasing the volume over the course
of 4 weeks.
Apply this method to the exercises with the symbol for maximal growth.
Choose weight in week 1 that you know you’ll be able to handle during week 4.
The weight should be manageable in week 1, not too easy, otherwise we won’t
stimulate your muscles as needed.
The ideal goal is to progress linearly, but don't fret if your progress ins’t always
linear.
We reach plateaus, so tune your variables accordingly. Be sure to include a

de-load week after the 3rd, 4th or 5th week of your training cycle, depending on
the intensity of your training and fatigue acquired. If you follow the rest of the
principles in this guide, then you shouldn’t be failing. Your progress should be
steady climbing.

CHAPTER 5
SAMPLE WORKOUT, DAY 2: Week 1 of 4, Day 2 of 4
Coaches notes:
Apply the concepts from Week 1, Day 1 from Chapter 4 to this chapter. Use
60-65% of your 1RM for the lifts you’ll be increasing throughout the weeks.
For bench and lat grip pull down there will be an emphasis on strength over
the next four weeks. The weight should be challenging but you should be able to
complete the 4x8.
Plan for increasing the weight at least 5-10 pounds a week for the next four
weeks. We will be dropping the reps accordingly for these two exercises.
(Example: Lat pull down for Week 1: 120lb for 4 sets of 8 reps. Week 4: 150lb
for 4 sets of 5 reps)
Your tricep extensions should be very challenging but you should be able to exe-
cute them with controlled form the whole time. You should be in full control
of the negative portion (or the lowering portion) of the lift.
All reps and sets are to be performed with good execution. If by the last set on
curls you are swinging for the fences then you need to lower the weight.

CHAPTER 6
NUTRITION BASICS: The F, the C and the P
Know your nutrition to know your muscles.
Want to achieve the best physique you’re capable of building? At some point in
time, you’re going to have to understand how nutrition plays a role in building
your body. I highly suggest that you start as soon as possible… right now.
The role that nutrition plays in your body is absolutely monumental.
It’s responsible for your appearance, your body composition.

Physique Building pt 1 of 3. Get the full infographic of Physique Building in Phase 2
©2018 RDS Media 21

1 RAWDYNAMICSTRENGTH.COM
This is the most important section. I’ll briefly go over some of the basics that
nutrition play in this chapter.
Without an understanding of diet and nutrition, or having a diet plan set in place,
good luck getting the body you’ve always dreamed of.
You won’t get there with a suboptimal diet.
I remember when I was busting my ass all week in the gym. I had nothing to
really show for it because I had zero or very little experience when it came to
food.
I didn’t have my nutrition optimized, or even a diet plan laid out. I was just a
chubbier dude, slightly muscular who was so far from realizing his greatest poten-
tial. I was overshooting my diet parameters, I was eating too much. The perrils
many face when going on a bulk.
In the next guide, Physique Building Phase 2, I’ll be giving you the tools for
you to construct your very own, customized diet program so that you can reach
new heights. I’ll be going over the exact easy-to-follow methods, myths and
science-based formulas for your diet program thats unique specifically for you.
Yes, we are all literally capable of formulating our unique diet programs (with the
proper tools and methods). Each of us will have different diet protocols because of
our body type and our lifestyles.
No more confusion and guilt, no more ambiguity, and no more frustration when it
comes down to eating.
You’ll finally be able to get the body you’ve wanted while eating whatever food
you want.
Sound too good to be true?

Try it for yourself. I’m a living testimony of this lifestyle, and I’ve placed 1st in my
bodybuilding shows while following this lifestyle. The beauty about it is that you
can choose to dial in your results for extreme fat loss, or you can have a casual
approach to it while you maintain your physique.
You have too much fat?
Its all diet (or lack of caloric expenditure).
Not enough muscle?
A combination of diet and your ability to recover (rest and diet) from your work-
outs. Understanding calories and your diet paramters is key.
Calories The difference between guessing and precision.
To grow muscle and

strength the fastest way,
you’ll need to be in a calor-
ic surplus. To lose fat,
you’re going to have to be
in a caloric deficit.
If you’ve ever bulked with-

out having nutrition
parameters set, you may
have noticed that you got
too fat in hopes to build
muscle, like my young self.
You were overshooting

your caloric parameters,
totally missing the aesthet-
ic look and added an
unnecessary amount of fat.
Now, its going to take additional work to get rid of the excess fat you accumulat-
ed during your uncalculated bulk.

For best results, carefully strategize your diet and nutrition parameters for muscle
growth, and simultaneous fat loss (visit Phase 2).
Caloric surplus = Calories In > Calories Out
Caloric deficit = Calories In < Calories Out
Most people trying to lose fat will do so in a suboptimal way. They’ll starve them-
selves, eating like birds in hopes to lose weight, or exhausting themselves on the
treadmill for hours.
Adjusting your diet with the protocols in Phase 2 will preserve or even add
muscle mass while you lose fat. Otherwise you’ll end up undernourished and
fatigued, and you might even be losing muscle.
Instead of preserving or adding muscle while losing fat, you might risk the chance
of looking skinny-fat. Sacrificing hard earned muscle during the process.
Food Choices
Some fitness and nutrition gurus have you believe that you’re restricted to certain
foods; dont eat this food or that food. There’s actually no such thing as a ‘bad
food’. There are just ‘bad decisions’ made based on the overall quantity of calories
you consume on a daily and weekly basis.
Their arguments reside in the realm of conventional claims, so be mindful of these

fallacies when you come across them. It is in fact 100% possible and doable to
eat these demonized ‘unclean’ foods if you incorporate them into your flexible
dieting approach, more of which you’ll learn in Phase 2.
There are loopholes around eating whatever you want.
You'll need to make your diet fit your lifestyle while adhering to your very unique
nutritional parameters.
Your diet needs to be sustainable for the long-run…otherwise its not worth follow-
ing a diet fad thats difficult to adhere to.

Eating out? If
you’re tracking
the majority of
your food, then
guessing the
portions of one
meal a week
won’t hurt.
The key to this
lifestyle is
flexability.
Example: Lets say you’re only ‘eating clean foods’, sticking to only 100% whole
foods, and the your carb source is coming from vegetables and fruits. This
approach is much more difficult than having a flexible diet and getting 50-75% of
your carbs from ‘clean foods’ while the other 25-50% can be from chocolate,
syrup, or sweets.The flexible approach is on a daily basis, so every day is techni-
cally a ‘cheat day’.
This is why cookie-cutter diets wont work for most people. What’s good for Rick
isn’t always the best for Jean.
As a pro-level natural bodybuilder, I had a sweet tooth leading up to my first

bodybuilding competition. There wasn't one day that went by that I didn't eat
something that consisted of chocolate, peanut butter, pizza or even some type of
'junk food'. Moderation is key.
Depending on your metabolic capacity and body type, the number of calories
you’ll need to consume to be in a caloric surplus or deficit will vary from person to
person.
©2018 RDS Media 25

1 RAWDYNAMICSTRENGTH.COM
Cookie-cutter diet programs are no good. You need a customized diet plan, specif-
ically for YOU and one that you can adhere to or the long-run.
Aim to perfect your nutrition parameters for optimum muscle growth, fat loss and
muscle preservation.
Precision
In Phase 2, you’ll understand the importance of precision, especially while you’re

in a fat loss stage. A Ferrari wouldn’t be a Ferrari without having exact precision
during it’s manufacturing. A Ferrari also wouldn’t drive like a Ferrari without tuning
its motor and drivetrain with exact precision.
The same principle applies with your very own body. Learn the importance and
exact methods on how to apply precision in Phase 2.
No precision, no Ferrari.

Protein: The bricks to build your

empire.
Protein, as we all know, plays the

biggest role in building muscle within
the realm of 3 macrontueints (carbs,
fats, and protein).
Protein is comprised of amino acids.

Amino acids form the basic structures
of protein, the building blocks of
protein and muscle growth.
Aim to to get enough protein every

day.
No exceptions.
If you’re vegan, there are plenty of

plant-based protein powders out
there available. Not all protein needs
to come from boiled chicken and egg
whites.
With the tools, principles and tech-

niques in the next guide, you’ll be
dining like a king and still look like a
warrior.
How much protein do you really

need? In Phase 2, I go into depth
explaining the answer.
In the next chapter, I’ll be discussing

how you can optimize your protein
intake with the life-giving suste-
nance.

Carbohydrates and Fat
Both are essential for muscular growth.
I usually stay away from any extreme

versions of diets, like keto diets etc that
do away with carbs all together. Carbs
play a vital role in building muscle,
glycogen replenishment and energy
levels.
Fats also play an important role in hor-

monal balances, energy and taste so
damn good.
Check out the Mouth Watering Peanutbutter Protein Oats recipe, visit:
https://www.rawdynamicstrength.com/rds-realm/mouth-water-
ing-peanutbutter-protein-oats
Fats are the most calori-

cally dense macronutrient
of the 3, having 9 calories
per gram while protein
and carbs have 4 calories
per gram.

Meal timing and frequency
Timing and frequency is ultimately irrelevant except for in two situations.
1. Normally, you’ll want to replenish your body with sustenance post work-
out. Although it isn't absolutely necessary, you won't 'lose your gains', its just
optimal.
2. Protein intake frequency throughout the day for maximal absorption.
Introduce protein into your body every 1-3 hours, instead of stuffing your face
with large amounts (anywhere from 100g+) of protein at the end of the day. Your
body will be able to absorb and appropriate protein in a more efficient way
through smaller amounts (30-50g).
Spread your protein consumption periodically throughout the day.
Ultimately, timing and frequency doesn’t play as critical a role as you once
thought.
Getting your calories in 3 or 6 meals is entirely up to you and your lifestyle.
I don’t recommend shoving down 3500 calories in 1 meal. It's do-able, but not
recommended.
Pre and Post-Workout Nutrition
How do lions or predators hunt when they’re on the brink of starvation?
They do so when they’re hungry, when theres no other option but to do or die.
Their main objective is driven by a deep primitive desire.
Training with or without food in your stomach is preference. I prefer to train

without any food in my stomach. I’m much more clear-headed and focused, and
I’m not feeling bloated while I perform deadlifts or squats.

I’m not satiated with a belly full of food, nor am I sleepy and under the sleeping
spell cast by food. If you decide to train on an empty stomach, be sure to strate-
gize your food intake that day. Its not recommended that you train at 8pm
without having eaten anything all day long.
That’s why I usually eat 4- 5 hours before I train (protein shake 2 hours during
the fasting period is acceptable).
There's nothing worse than lifting heavy and intensely with a stomach full of food,
especially during a squat session.
For biological matters of primitive survival, your body puts the the digestive pro-
cess as least important in order of importance while you’re undergoing physical
exertion. Why? In order to pump blood to where its needed most while training,
into your muscles, and not into your digestive tract.
What does this mean?
Either you train first thing in the morning (protein shake upon awakening), or you
apply the intermittent fasting technique and train later in the day a few hours
after your meal.
Try it out for yourself and see which works best.
When to eat on a training day?
4-5 hours before a training session, I like to get my carbs high, protein moderate
and fats moderate to moderately low. Carbs will provide the necessary pump and
energy (along with some sodium).
Protein will sustain and preserve muscle, while fat will also provide some level of
energy and satiety.

CHAPTER 7
THE ALL-IMPORTANT ELEMENT: The Sustenance of Life
Water
There is indeed a chapter dedicated purely on the importance of water.
Besides hydration, water plays a pivotal roll in all the realm of bodybuilding and
fitness; protein synthesis, toxin-filtration, and fat loss.
Water is needed for every metabolic process, protein synthesis included.
Training at high levels of intensity will require taking one of the simplest actions
you can perform, drinking more water throughout the day.
Water will clear toxins through filtration.
Its no secret. Water flushes and filters.

It rids the body of toxins along with metabolic waste products (nitrogen com-
pounds, CO2, phosphates, sulfates).
Water’s role is especially important if you’re adhering to a high protein diet.

It helps remove excess nitrogen, urea (a toxic substance), and ketones.
If you're eating to gain muscle, then you’ll need even more water to help your
kidneys do their work efficiently.
We all know how important your kidney health is. Take care of your organs, drink
up or suffer some not so pleasant consequences.
Protein Synthesis
The process by which nitrogen from amino acids is arranged linearly into structur-
al proteins through the involvement of RNA and various enzymes.
In other words, protein synthesis is muscle growth.
Keeping this process streamlined by incorporating more water will ultimately

translate to your body’s ability to build muscle more efficiently.
Water and fat metabolism.
Without sufficient water, the kidneys will not operate to their maximal capacities.
When this happens, the load, or toxic substance, is directed to the liver.
The liver metabolizes stored fat for energy. When the liver is doing some of the
kidneys' work, it's capacity to burn fat lessens.
In addition, water can reduce feelings of hunger. Reduced hunger can help you
when it comes down to making food choices based on your caloric parameters.
The more satiated you are, the less likely you are to go over your calories or even
binge.

Water will make your supplements work better.
Creatine and other supplements work in part because they pull water into muscle
cells, creating an anabolic environment needed for muscular growth.
In order for this to work optimally, you’ll need plenty of water.
If you're training hard, you’ll need a basic multi-vitamin. Most vitamins are water
soluble. Water unlocks the power of those vitamins and releases them into your
body, right where you want them, nourishing your muscles.
How much water should you drink a day?
More or less than a gallon of water per day. Depending on your activity level,
environment, and body weight.
A sign that you’re drinking enough water is that your urine will come out clear 5
times in a day. Thats how you know you’re hydrated. Start with one gallon and
adjust from there. You can always catch me everywhere with a 32oz Nalgene BPA
free water bottle.
The best time to drink water throughout the day:
Drink during the day, taper off at night.
Drink more water in the morning and afternoon, taper down to less in the evening
hours.
You won’t have to wake up to pee in the middle of the night 2-3 times and inter-
rupt your sleep, where the magic of growth happens.
Drinking during training:
Pre, intra and post training. Be hydrated enough before you begin your train-
ing session. Drink throughout the session and continue drinking for the rest of the
day.

This will help you optimize your lifts, as we all know, you won’t perform at your
best if you’re dehydrated or under-slept.
In addition, the water will deliver the supplements you’re taking to your muscles.

CHAPTER 8
DON’T SKIP OUT ON THIS: The impact Will Be Great
Regeneration during sleep
Sleep plays a huge roll in building muscle mass.
It’s one of the most overlooked and neglected, yet basic requirements for overall
health and development.
You’re missing out on a substantial amount of gains and your ability to reach your
ultimate potential if you’re not getting adequate sleep on a daily basis. You won’t
grow properly if you sleep 3 hours a day, not to mention you’ll feel like crap.
HGH (human growth hormone) works as you sleep to repair the damage you’ve
done to your muscles during your weight training session.
Why do you need sleep?
• Regeneration: You place high demands on your body through weight

lifting. Give your body the opportunity it deserves to repair, grow, and make
gains. If you don’t consider sleep as a priority, your journey to a muscular,
spartan-like body will be longer, more difficult, and less enjoyable…and per-
haps even painful.
• Avoid overtraining: Intense training + sleep deprivation = Overtraining

Syndrome (OTS). When this happens, your muscles and CNS suffer more
damage than your body has the ability to repair itself. Stay out of this zone,
don’t acquire OTS.
How much sleep do you need?
Get 7-9 hours of sleep per night. Research shows 7-9 hours per night is the aver-
age amount of sleep a beginner to intermediate weight lifter should get. Depend-
ing on the individual, and his or her stage in life, the number of sleep will vary.
For teens and young adults, you’ll need more. Middle-aged and older folks need
less

LeBron James has been said to sleep for up to 12 hours!
Want to really maximize your progress and get everything out of your journey to a
warrior-like body?
Respect sleep, understand its importance, set your pillow and alarm clock for
maximal muscle growth.

CHAPTER 9
TRACK YOUR PROGRESS: Take This Item With You
“May you have the hindsight to

know where you have been, the
foresight to know where you are
going, and the insight to know
when you have gone too far.”-
Unknown
Get a Workout Log: That

which gets measured gets
improved.
The key to strength and muscle

gains can be attributed to your
little black book.
How many people do you find

at the gym carrying a notebook
by their side while they lift?
Do you ever wonder what write

down? I can tell you that it
most likely isn’t a diary where
they record their feelings or
current events in their lives.
What they’re doing is methodi-

cally recording each set and rep
they performed in each given
expertise.
Why?

So that when they come back next week to hit the same exercise, assuming that
they’re following an exercise program, they’ll know how much weight, sets and
reps they we previously able to handled, and theoretically, add volume (sets, reps
or weight) to that exercise during their current or next training session.
All you need is a good ol’ fashioned notebook (one you can toss around the gym)
and a pen.
Think it looks stupid or silly? You’ve already failed if you let this idea stop you from
ultimate growth.
Benefits of having a workout log:
•Strategize: Determine where most progress is being made in your lifts

while you identify areas that require modification and assessment. Keeping
track of progress in a workout log is the best way to ensure consistent growth
and strength gains (progressive overload). Quickly write down notes or
thoughts on what to implement next time in your lift “weight was too heavy,
lower weight, use better form next time, go up in weight by 5lbs next time,
add 3 more reps to this lift, wrist wraps smell like onion rings- wash them”
•Focus during your workouts: You’ll know exactly what to do before you
even show up. Leave ambiguity at the door. You’ll know what exercise to do,
how much weight you’ll be using, and how many sets and reps for each lift.
It’s all laid out for you, so there are no excuses or meandering around!
•Motivate thyself: Watching yourself reach new heights is addicting.

Seeing it in ink, on folded, beaten pages wrinkled from the drops of sweat is
even more satisfying. This is tangible evidence, the ever present map that
directs you toward your goal. Seeing how far you’ve come and what PR’s you’ll
be conquering next will replace any caffeine and preworkout... but your heart
has to be in it, along with your purposeful actions.

Your workout log should include at least the following:
The date
Training data: Weight training lifts you did that session. This includes the weight
you used for all lifts, sets and rep ranges. Notes to self or anything about your
training session or exercises.
Optional data to include:
Diet information: How many calories you consumed the day before and before
your workout, macronutrient density, and meal timing. The calories you eat the
day before will largely affect your exercise performance, rather than the calories
you consume before a weight lifting session.
Cardio: Any form of cardio performed, including duration and intensity (e.g., 20
minutes, 2 miles on the treadmill with moderate-intensity jogging).
Injuries: If you’re suffering from an injury, be sure to write it down, as well as

any exercises that may worsen it. Also be sure to write down what caused your
injury and be able strategize a plan to work around it.

CHAPTER 10
ON TO GREATER THINGS: You’ve Only Just Begun
Knowledge without implementation is useless.
Adhere strictly to your weight lifting program, get stronger, get adequate rest,
hydrate, optimize your nutrition and you’ll soon see that the realm of gains will be
upon you.
All that’s been stated in this guide will play a monumental role in developing your
physique. Had I applied all of these techniques during my beginning stages, I
would have achieved my ideal physique a lot sooner, and with less resistance.
You now have these principles in your hands, now its up to you to live by them.
They don’t require you to become an elite-level athlete for you to apply them to
your journey now.

In Phase 1, Pillars of Success, I introduced you to the tools and mindset for build-
ing a physique. You learned why these principles play a vital role in your journey. In
Phase 2, I lay out the exact blueprint on developing muscle and losing fat. I’ll
dive deep into how you will apply Phase 2 muscle-building, fat shredding tools,
methods and easy formulas to your diet and training. As a bonus, I will include Day 3
and Day 4 of the exercise program.
Put in the blood, sweat and years. Be process oriented rather than seeking instant
results.
Fall in love with each rep.
Watch the process unfold.
Transform your physique and conquer your goals.
I’ll see you inside Phase 2 of Physique Building, The Quick & Dirty Guide: Food
& Diet.
Dean
Founder of RDS
www.RawDynamicStrength.com

You’re ready to advance

Phase 1 complete. Start PHASE 2 now
In Phase 1, you learned the necessary principles of Phsyique-

Building; the what and why.
Following these principles will make the process of developing

a physique of a champion that much easier. The principles are by
no means difficult to live by, they just require a degree of dedication
and discipline.
In Phase 2, you’ll be carrying over the habits you learned in this guide
and applying them to the next set of principles that lie within the realm
of diet & nutrition: Understanding how to apply the Phase 2 guidelines
that determine how much fat you gain or lose, and how much muscle
you’ll gain or lose.
Phase 2 offers formulas & examples that can be applied to your unique
body type and situation; the tools for building and shaping
an incredible physique.
HEAD OVER TO THE NEXT PAGE FOR EXCLUSIVE COACHING/CONSULTATIONS
WWW.RawDynamicStrength.com
BUILD YOUR PHYSIQUE.
UNDERSTAND THE IMPORTANCE OF DIET AND TRAINING.
GET AWESOME RECIPIES AND TRAIN WITH THE PROS.
IMPROVE YOUR MIND & BODY.

LIVE IN ABUNDANCE - HEALTH AND RELATIONSHIPS.
REALIZE YOUR ULTIMATE GREATNESS THROUGH YOUR MIND AND BODY.
GAIN TRUE STRENGTH.

GAIN THE ABILITY TO OVERCOME LIFE’S OBSTACLES AND ADVERSITY.
BEGIN LIVING.
Go to www.RawDynamicStrength.com

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PHYSIQUE BUILDING

THE QUICK & DIRTY GUIDE: PILLARS OF SUCCESS

RAW DYNAMIC STRENGTH

Copyright @ 2022. Dean Hartwig. All rights reserved. No part of this

THE QUICK & DIRTY GUIDE: PILLARS OF SUCCESS- PHASE 1

Welcome to Physique Building: The Quick & Dirty Guide, Pillars of

This guide is especially for you if there is an element self-improvement waiting to

Shortcuts? Not here.

The principles in this guide are for everyone.

Become the greatest version of yourself, starting now.

©2018 RDS Media I RAWDYNAMICSTRENGTH.COM

I worked hard as hell…but that didn’t give me enough ‘validation’.

I aspired for more.

Your life and environment are a reflection of your desires.

My confusion of a desire that was not truely justified by my actions brought me

I looked at my midsection and wondered how I could get shredded abs, or to

I wanted my back look like it was carved from stone.

Behind all the confusion, during the inception of a newly-found passion or

©2018 RDS Media II RAWDYNAMICSTRENGTH.COM

You can change everything simply by a thought. A thought becomes a reality.

From a seed of thought, your idea will be transmuted into greatness.

How you do anything is how you do everything.

“Think and so shall you become”- James Allen

©2018 RDS Media III RAWDYNAMICSTRENGTH.COM

2. BUILD MUSCLE & STRENGTH 7. THE ALL-IMPORTANT ELEMENT

3. UNDERSTAND THESE LIFTS 8. DON’T SKIP OUT ON THIS

4. SAMPLE WORKOUT, DAY 1 9. TRACK YOUR PROGRESS

With this guide, Phase 1, you’ll be

“What should I do to build a phy-

“What steps do I need to take?“

“How often should I train?“

“What workouts are best?“

“What should I focus on?“

“How much should I eat?“

©2018 RDS Media 1 RAWDYNAMICSTRENGTH.COM

“What should I eat?“

“Why am I putting on so much fat?“

“How do I gain strength?”

“HOW CAN I LOOK LIKE ARNOLD?”

Not mentorship through a fitness magazine giving me outdated, conventional

©2018 RDS Media 2 RAWDYNAMICSTRENGTH.COM

My perceived desire didnt match my work output.

The flaw was in my approach, my strategy.

In essence, I trained aimlessly.

I undulated my way to getting stronger over time.

I was by no means a legend in applying these, but I understood their impor-

My heart wasn’t in it, but I wanted the results so bad.

I was also wrong in thinking it would be completely impossible to achieve what

©2018 RDS Media 3 RAWDYNAMICSTRENGTH.COM

Had I known how long

But…theres something that

You become stronger in

You develop an attitude of a winner.

Thats the beauty of this whole process.

©2018 RDS Media 4 RAWDYNAMICSTRENGTH.COM

In fact, thats exactly what this is.

Strategy and guidance was what I lacked.

One thought. Thats all it takes.

©2018 RDS Media 5 RAWDYNAMICSTRENGTH.COM

The name of the game is to consistently be getting stronger while developing

You do this BEST by following a systematized program, or by keeping track of

The philosophy behind this all is to continually improve yourself.

Lets get to work.

©2018 RDS Media 6 RAWDYNAMICSTRENGTH.COM