Sample Training Routines

In this section you’ll find several sample routines for novice and intermediates along with full progression examples so you’ll never get stuck lifting the same weights for months.

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From Skinny Fat to Muscular | Step by Step Transformation

By Radu Antoniu | December 20, 2016 | 7 Comments

The Skinny-Fat Physique is a term I use to describe a body that looks skinny with a shirt on and fat with the shirt off. Although skinny-fat people have a low-to-moderate body fat percentage, they still look soft and out of shape because they have very little muscle mass. They tend to accumulate fat easily…

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How to Gain Strength on Incline Bench Press

By Radu Antoniu | April 30, 2016 | 154 Comments

The problem with most videos and articles covering plateaus is that they’re made for advanced lifters. The authors talk about tweaking exercise form, implementing paused reps, using bands to strengthen your lockout, etc. While these methods are great, they’re not what most guys need. Look in any gym. Most people are stuck at a novice/intermediate level. Fixing their plateau doesn’t involve…

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How to Set your Training for Muscle Growth

By Radu Antoniu | March 4, 2016 | 13 Comments

Muscle growth is not determined only by how heavy you train, how many reps you do, or how much time you spend in the gym. Volume, Intensity and Frequency are equally important, and together create the stimulus that leads to growth. Focusing on only one of them means missing the forest for the trees. The Debate…

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My first 8 Months of Lifting

By Radu Antoniu | November 11, 2015 | 18 Comments

In this article and video I want to share the story of how I got into lifting, what I did in the beginning and what I’d do differently if I could go back in time. I believe you’ll pick up some good lessons on consistency, noobie gains, and weight training programming for beginners. Let’s begin! Alright, so…

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MEGA workout: Chest, Shoulder and Triceps

By Radu Antoniu | November 5, 2015 | 56 Comments

This is episode 13 of Muscling In! Wow how time flies! In episode 5 I showed you workout B, today I’m going to show you workout A, chest, shoulders and triceps. I’m following the Greek God Program. Alright, let’s get into the workout. Transcript: Incline Bench Press My main chest exercise right now is the Incline Bench press,…

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MEGA workout Back, Biceps & Legs

By Radu Antoniu | October 24, 2015 | 48 Comments

Transcript: Welcome to episode 5 of Muscling In ! A few weeks ago I changed my routine, I went from the 3 day split from the Greek God Program to the 2 day split MEGA workouts. The reason I made the change was so I can train the core movements more frequently and to include more…

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