Program B

Magic Moves — 20 exercises (theory order)

Same methodology as Program A: Pearl (prep + trunk early), Dorian Yates (legs → pull → chest → shoulders → calves → arms), Pat O’Shea (ramp loads, quality first). Source: freestandbody_v9 bundled resistance theories + magicmoves_v41.json.

Variety & load-bearing intent

Program B stresses weight-bearing strength with novel holds and lines: Zercher cradle, conventional deadlift, incline/decline barbell pressing, bent-over rows, push press, seated calf, donkey calf, towel neck. Pullovers and “around the world” arcs from Program A are deliberately rotated out so this block feels different in the gym.

Donkey toe raise needs a bench and often a partner or stable support—substitute Seated Dumbbell One Legged Toe Raise from the book if setup is awkward.

  1. 01. Barbell Good Morning — p. 68, order on page 2
    Pearl + light hinge prep
  2. 02. Seated Dumbbell Side Bend — p. 70, order on page 1
    Pearl — trunk early
  3. 03. Barbell Alternated Front Lunge — p. 486, order on page 3
    Dorian — leg lead-in
  4. 04. Flat Footed Medium Stnace Zercher Squat — p. 450, order on page 3
    Dorian — thighs (novel load)
  5. 05. Flat Footed Medium Stance Barbell Squat — p. 444, order on page 2
    Dorian — thighs
  6. 06. Barbell Dead Lift — p. 151, order on page 3
    Hinge — conventional
  7. 07. Stiff Legged Dumbbell Dead Lift — p. 74, order on page 1
    Hinge — dumbbell RDL line
  8. 08. Bent Knee Barbell Good Morning — p. 152, order on page 4
    Trunk after hinges
  9. 09. Wide Grip Bent Over Barbell Rowing — p. 169, order on page 3
    Dorian — back thickness
  10. 10. Bent Over Two Dumbbell Rowing — p. 171, order on page 4
    Dorian — row variation
  11. 11. Wide Grip Incline Barbell Bench Press — p. 314, order on page 3
    Chest — incline load
  12. 12. Medium Grip Decline Barbell Bench Press — p. 311, order on page 2
    Chest — decline load
  13. 13. Standing Military Press — p. 412, order on page 3
    Dorian — strict shoulder
  14. 14. Barbell Push Press — p. 157, order on page 1
    Shoulders — leg drive / power
  15. 15. Seated Barbell Toe Raise — p. 276, order on page 3
    Dorian — calves
  16. 16. Donkey Toe Raise — p. 279, order on page 1
    Calves — bent-torso line
  17. 17. Standing Medium Grip Barbell Cheat Curl — p. 199, order on page 1
    Dorian — biceps
  18. 18. Lying Supine Close Grip Barbell Triceps Curl to Forehead — p. 497, order on page 4
    Dorian — triceps
  19. 19. Standing Behind Back Barbell Palms Up Wrist Curl — p. 346, order on page 4
    Forearms
  20. 20. Standing Towel Neck Resistance — p. 378, order on page 1
    Neck finisher

← Full workout table (~90 min)

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