Look Mom: I Made A Gym Bro Book

With one hand tied behind my back…

Seriously, it’s not that hard, and when you read it (it’s free to you hundreds of members, you can go grab it right now, 1-click download when logged in) you’ll understand how utterly unique it is even if you know nothing about gym books.

Why? Because you’ll recognize that it can’t possibly be a conventional manual because it doesn’t fit the profile of a conventional manual.

And what would that be?

“I’m the authority, full of minutiae and little cautions, you’re the nodding student.”

All such things have to be designed in that fashion. It’s what’s good for business. You create a need for yourself and you constantly reinforce it.

Since I have a subscription-based gig here, the only need I have to create is the need for more stuff. And I do. And I deliver. You embrace or discard it as you wish, and hopefully, what you embrace is sufficient over time that you keep your membership active.

… In a sense, this is me showing off, a bit. I mean it when I say I’m an autodidactic polymath. I’ve been in the gym only a solid 8 months, conceived of this only six weeks ago in walk-to-the-gym-and-back conversations with Anthony Colpo about various things gymnasium, and here we are.


The Full-Body High-Frequency Gym-Training Matrix

The goal of this manual is ambitious

Are you ready to challenge the conventional wisdom of split workouts and embrace a training program that engages your entire body every time you hit the gym? Richard Nikoley’s groundbreaking Full-Body High-Frequency Gym-Training Matrix is not just another fitness manual; it’s a revolution in how we approach gym training. With an ambitious goal to redefine fitness norms, this manual is designed for those who dare to break free from the mundane and embrace a dynamic, varied, and, yes, “sucky-fun” workout regimen that promises not just results but a whole new level of engagement in your fitness journey.

Why Full-Body Workouts?

The essence of Nikoley’s approach lies in the understanding that humans are complete organisms, designed to use their whole bodies in almost every endeavor. The manual challenges the status quo, advocating for full-body workouts as not just an alternative but a superior method of training. This approach mirrors the natural physical demands of life, where activities rarely isolate single muscle groups. By engaging the entire body in each session, you not only achieve a more balanced and functional strength but also ensure that no part of your body is left behind in your fitness journey.

A Program That Adapts to You

One of the most compelling aspects of The Full-Body High-Frequency Gym-Training Matrix is its adaptability. Whether you’re someone who thrives on a 5-day gym routine or someone who can only spare a couple of days, this program molds to fit your lifestyle. With 20 unique full-body workouts and variations for 2, 3, and 4-day routines, the manual offers an unprecedented level of flexibility. You’re not just following a program; you’re engaging with a system designed to evolve with you.

The Power of Variation

Variety is the spice of life, and it’s also the secret ingredient in this transformative training matrix. By incorporating high variation in exercises, rep ranges, and intensity, the program ensures that your body is always guessing, your mind is always engaged, and your progress never stalls. This dynamic approach to training not only prevents the boredom that can come with repetitive workout routines but also challenges your body in new ways with every session, leading to consistent growth and improvement.

Breaking Mental Barriers

Skepticism towards full-body, high-frequency training is common, but as fitness blogger and personal trainer Anthony Colpo points out, the novelty of daily full-body routines presents an opportunity rather than a limitation. The variety ensures that while traditional markers of progress, like strength gains in isolated exercises, might be less apparent, the overall enhancement of fitness becomes the new metric of success. This shift in perspective is crucial for breaking down preconceived notions about training and allows individuals to truly listen to their bodies, recognizing signs of progress and when to take necessary breaks.

Embrace the Sucky-Fun

Yes, this program will challenge you. Yes, there will be days when it downright sucks. But within that challenge lies an undeniable fun, a joy in pushing your limits, and a satisfaction that comes from knowing you’re engaging in a workout that is as varied and dynamic as life itself. Nikoley’s manual is not just about getting stronger, fitter, or leaner; it’s about finding joy in the process, embracing the suck, and emerging on the other side not just with a better body, but with a renewed passion for fitness.

Join the Revolution

For just $30, you can embark on this transformative fitness journey. Members of FreeTheAnimal.com gain access to this and all other paid downloads, offering over $500 in value. With the flexibility to cancel anytime, there’s no reason not to take the leap and discover the unique benefits of full-body, high-frequency training.

Dare to challenge the conventional. Dare to engage your entire body in every workout. Dare to embrace the sucky-fun. The Full-Body High-Frequency Gym-Training Matrix isn’t just a fitness manual; it’s your gateway to a fitness revolution.


Since Covid killed my Cabo San Lucas vacation-rental business in 2021, this is my day job. I can't do it without you. Memberships are $10 monthly, $20 quarterly, or $65 annually. Two premium coffees per month. Every membership helps finance this work I do, and if you like what I do, please chip in. No grandiose pitches.

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