Quick Start Guide

Accelerated Muscular Development 2.0

Instructions
The AMD 2.0 system is a very simple, easy-to-use system that provides a proven template for
creating balanced, results-orientated workouts. It will allow anyone to make choices based on their
own specific individual needs.
The system has two workout programs, each with its own template. These templates have specific
sections where certain exercises should be done. These exercises are sequenced (done in a certain
order) to ensure that each essential component is not missed.

AMD 2.0 System BUILD MUSCLE / BUILD STRENGTH (BM/BS) Template Overview
Here are the 3 different templates for upper, lower and full body workouts.

UPPER

LOWER

SMR

Supplemental Worksets

(Legs, Back,

Mobilize
Activate

AER

Activate

Core Strength

Rehab

AER

Mobilize

(Chest, Back, Legs,

CORE

Core Strength

Supplemental Worksets

Arms, Shoulders)

Rehab

AER

Activate

Primary Worksets

CORE

Rehab
Mobilize

Primary Worksets

Shoulders)

CORE

Core Strength

Dynamic Warm-up

AMD

(Chest, Back, Arms)

Activate

Dynamic Warm-up

AMD

Supplemental Worksets

AMD

Primary Worksets

Activate

Mobilize

AER

Dynamic Warm-up

Mobilize

AER

Activate

SMR

SMR

AER

Mobilize

FULL

AMD 2.0 System BUILD MUSCLE / LOSE FAT (BM/LF) Template Overview
Here are the 3 different templates for upper, lower and full body workouts.

UPPER

LOWER

SMR

Supplemental (EDT)
(Legs, Back,

Mobilize
Activate

AER

Activate

Core Strength

Rehab

AER

Mobilize

(Chest, Back, Legs,

CORE

Core Strength

Supplemental (EDT)
Arms, Shoulders)

Rehab

AER

Activate

Primary (UND)

CORE

Rehab
Mobilize

Primary (UND)

Shoulders)

CORE

Core Strength

Dynamic Warm-up

AMD

(Chest, Back, Arms)

Activate

Dynamic Warm-up

AMD

Supplemental (EDT)

AMD

Primary (UND)

Activate

Mobilize

AER

Dynamic Warm-up

Mobilize

AER

Activate

SMR

SMR

AER

Mobilize

FULL

The AMD 2.0 Workout Sequence

1. AER Section: Contains exercises that will be done before AND after your training
session. These exercises are designed to improve your soft-tissue quality, mobilize your
joints and activate your muscles.
2. AMD Section: Contains the exercises that will be used for your dynamic warm-up, your
primary exercises and your supplemental worksets.
3. CORE Section: These are your core training exercises that will be done after your
supplemental worksets.
4. AER Section: You will finish each workout with the movements you used in Section 1
(above) from the AER manual. Placing this section at the end of your workout will allow
you to target your weaknesses and rehabilitate any injuries.
The exercises that you plug into each section are from the manuals listed to the right of each
template above; the AMD AER manual, the AMD 2.0 Main manual, the AMD Power Core manual. For
specific details for the sets, the repetitions, the appropriate intensity, the total volume and how to
perform each exercise, refer to the AMD Main manual.

The AMD 2.0 Workout Program

The AMD 2.0 system comes with two workout paths.
The 12 Week Build Muscle / Build Strength (BM/BS) Program

This program is for those lifters who have been in the gym for a while and have hit a plateau. This
program is for those who want to build muscle and get stronger and the weights just arent moving
anymore. Either because they have an old injury that just wont heal or theyve been stuck on the
same workout too long.

BM/BS Target (Focus)

Weeks 1-4:
Weeks 5-12:

Foundation Strength
Muscle Size / Strength

The 12 Week Build Muscle / Lose Fat (BM/LF) Program

This program is for those new to lifting who have never gone to the gym or those lifters who have
been out of the gym for a while. It will help you to get acclimated to working out and jump start
your fat loss goals.

BM/LF Target (Focus)

Weeks 1-4:
Weeks 5-12:

Foundation Strength
Muscle Size / Fat Loss

Right now you should go print all of the workouts from the main AMD 2.0 manual for the program
you would like to start using. Please remember, the intent of the AMD system is to show you how to
create your own workouts as you progress. After the 12 weeks, you will be able to construct your
own programs and modify them as you get stronger or as your goals change. You can also
incorporate any other workout program into the AMD 2.0 template because now you know all of the
essential components that should be in a good strength program.

What do I do Next? I want to get started NOW!

Jim, I just bought the program and I want to get started right away. I am going to take my before
pics and need to know where are the printable workout sheets?
Step 1: Take your before pictures prior to starting the 12 week AMD program
you choose.
Step 2: Read the AMD Quick Reference Guide included in your downloaded .zip package
(it should take you only a few minutes).
Step 3: Print out the 12 week workout program of your choice and put into a 3-ring binder.
This will be your workout journal where you can make notes and record weights.

Step 4: Review the exercise lists in the AMD Quick Reference Guide for the AMD Main
manual, the AMD Essential Recovery (AER) manual and the AMD Power Core (CORE) manual.
This will help you show the correct sequence and how to perform each exercise in the
workouts. Print these 3 guides out as well and put them in your 3-ring binder.
Note: To see actual demonstrations of each exercise go to http://www.youtube.com/musclevip and
subscribe. You can also reference the AMD Essential Exercise Video Index manual contained in your .zip
package

Step 5: Watch the AMD Upper and Lower Body Fat Loss Training videos to understand the
flows of the fat loss workouts. These bonuses were recorded for the Build Muscle / Lose Fat
program (BM/LF).
Step 6: Watch the Build Muscle / Build Strength (BM/BS) sample workout video to
understand the flow of these workouts.
Step 7: Go have a great workout!
the answers you have about building muscle, losing fat and getting stronger.
Step 8: Send me your before AND after pics for a chance to win big money! There will be a
transformation contest where the first place winner will take home $500!

* Note: For additional workouts, how-to videos and essential warm-ups, please go to
http://www.youtube.com/musclevip and http://www.youtube.com/thedieselcrew

Exercise Indexes
I have included the exercise index lists for each of the main manuals in this quick reference guide for
ease of printing. Please refer to the AMD Exercise Video Index manual for the extensive video library
to see how each exercise should be performed correctly.

Exercise Indexes

Accelerated Muscular Development 2.0

AMD 2.0 - Accelerated Muscular Development

Exercise Guide
WARM-UP

UPPER

UPPER

Exerccyle - general

CHEST

GRIP

Treadmill - general

Push-ups

Hex Holds

Concept II - general

BTR Push-ups

Blockweight Holds

Hindu Push-ups

Plate Pinch

Bear Complex

BTR Hindu Push-ups

2 Hand Pinch

Military Press

Flat Barbell Bench Press

Back Squat

Close Grip Barbell Bench Press

SHOULDERS

Military Press

DB Flat Bench Press

Barbell Military Press

Front Squat

DB Flat Bench Press - Neutral

DB Military Press

REPEAT

Incline Barbell Bench Press

DB Military Press - "Y"

Incline DB Bench Press

DB Military Press - Neutral

Elastic Band - Quick 5

Incline DB Bench Press - Neutral

Seated DB Military Press

Band Circuit - Squats

DB Floor Press

Seated DB Military Press - "Y"

Band Circuit - Chest Press

Seated DB Military Press - Neutral

Band Circuit - Side Laterals

BACK

One Arm DB Military Press

Band Circuit - Front Laterals

Pull-ups

One Arm DB Clean & Press

Band Circuit - Military Press

Chin-ups

Barbell Shrugs

Band Circuit - RDL's

Narrow Grip Pull-ups

DB Shrugs

Band Circuit - Curls

Barbell Bent Over Rows

Plate Front Raises

Band Circuit - Bent Over Rows

T-bar Rows

DB Front Laterals - Neutral

DB Bent Over Rows-Version 1

Alternating Front Laterals

General

DB Bent Over Rows-Version 2

DB Side Laterals

Leg Swings

DB Rows

Posterior DB Flyes

Inch Worms

Seated Cable Rows

Inch Worm Striders

Inverted Rows

LOWER

Inch Worm Striders with Rotation

Inverted Chins

LEGS

Jumping Jacks

Straight Arm Pull Downs

Full Back Squats

Seal Jumps

BTR Straight Arm Pull Downs

Full Front Squats

Jump Roping

Wide Grip Lat Pull Downs

Box Squats

Bodyweight Squats

Narrow Grip Lat Pull Downs

Sumo Deadlifts

Reach, Roll and Lift

Underhand Lat Pull Downs

Conventional Deadlifts

Quadraped Extension + Rotation

Reverse Hypers

Romanian Deadlifts

Lunge and Reach

Back Extensions

Sumo Romanian Deadlifts

Tin Man

DB Romanian Deadlifts

High Hurdles

ARMS

Good Mornings

Arm Swings / Circles

BICEPS

Snatch Grip Deadlifts

Levator Scapulae Stretch

Chin-ups

Zercher Squats

Body Circles

Barbell Curls

Glute Ham Raises (GHR)

Bodyweight Military Press

Reverse Barbell Curls

Leg Press

Band / Stick Dislocates

EZ Curls

Goblet Squats

Pec Wall Stretches

Reverse EZ Curls

DB Front Squats

Plate Halos

DB Curls

DB Swings

Hindu Push-ups

Hammer Grip DB Curls

Kettlebell Swings

Banded Good Mornings

Alternating DB Curls

Cable Pullthroughs

Banded Good Mornings w/ Iron Cross

Cable Curls

Lunges

Seated DB Clean with Ext. Rotation

Rope Cable Curls

Lunges with DB's

Plate Pushes

Overhead Plate Lunges

Prowler Pushes

TRICEPS

Backward Lunges from Deficit - 1

Sled Dragging Forward

Close Grip Barbell Bench Press

Backward Lunges from Deficit - 2

Sled Dragging Backward

DB Floor Press

Bulgarian Split Squats

Tates

One Leg Squats to Box

TRICEPS (cont.)

LEG (cont.)

Incline Tates

Step-ups

Crush Flat Press - Version 1

Step-ups with DB's

Crush Flat Press - Version 2

Reverse Hypers

Crush Incline Press - Version 1

Back Extensions

Crush Incline Press - Version 2

JM Press
Dips
Band Tricep Extension
Plate Tricep Extension

AMD 2.0 Essential Recovery (AER) Manual

Exercise Guide
ACTIVATION

ACTIVATION (cont.)

SMR

GLUTE ACTIVATION

QUAD ACTIVATION

FOAM ROLLER / LaX BALL

X-Band Walks

Walking on Foam

LaX - Pectorals, Delts

Band Abduction Squats

Walking on Foam with Weight

Foam - Pectorals, Delts

Plate Pushes

Terminal Knee Extensions (TKE)

Foam - Thoracic Extension

Supine Bridges

Banded Terminal Knee Extensions (TKE)

Foam - Rhomboids, Trapezius, Spinal Erectors, Lattisimus Dorsi

One-Leg Supine Bridging

Bodyweight Lunges

Foam - Lattismus Dorsi

One-Leg Supine Bridge with Hold

Bulgarian Split Squats with Dumbbells

Foam - Triceps Brachii

Supine Bridge with Med Ball

Overhead Plate Lunges

LaX - Piriformis, Gluteals

Supine Bridge with Elastic Band

One Leg Squat to Bench (or Box)

Foam - Piriformis, Gluteals, Iliotibial (IT) Band

Supine Bridge on Swiss Ball

Step-Ups

Foam - Piriformis

One-Leg Supine Bridge on Swiss Ball

Step-Up with Dumbbells

Foam - Hip Flexors, Tensor Fascia Lata, Quadriceps

One-Leg Hack Sled Press

Sled Dragging Backward

LaX - Iliotibial (IT) Band

Half Birddog

Sled Dragging Forward

Foam - Hamstrings

Birddog

Foam - Hip Addcutors

Full Birddog with Perturbation

MOBILITY

Foam - Peroneals

Full Birddog with Dumbbell

HIP MOBILITY

Foam - Tibialis Anterior

Bowler Lunges

Hip Adductor Stretch

LaX - Peroneals

Donkey Kicks

Hip Flexor and Quadriceps Stretch

Foam - Gastrocs, Soleus

A,B,Cs

Lunge and Reach

LaX - Plantar Fascia

Banded Good Mornings

Hip and Glute Stretch 1

Band Good Mornings with Iron Cross

Hip and Glute Stretch 2

Hip and Glute Stretch 3

SHOULDER ACTIVATION

Hip / Glute / Piriformis Stretch

Bodyblade / PVC External Rotation Pattern

Seated Sumo Stretch

Bodyblade / PVC Transverse Flexion Pattern

Standing Sumo Stretch

Bodyblade / PVC Side Laterals Pattern

Hip Adductor / Quad / Ankle Stretch

Reach, Roll and Lift

Chair Exercise

Face Pulls

Cradle Walks

Face Pulls with External Rotation

Face Pulls with External Rotation Low
Pulley

Striders

Band Retractions

Tin Man

Band Dislocates

Inch Worms Strider with Rotation

Rotator Cuff Y

SHOULDER / PEC STRETCHES

Rotator Cuff T

Band Dislocates

Rotator Cuff W

Band Presses

Rotator Cuff L

Pectoral Wall Stretches - 3 Versions

Rotator Cuff L with External Rotation

Pectoral Stretch 1

Prone Internal Rotations

Pectoral Stretch 2

Seated External Rotations

Horizontal Adduction Stretch

Cuban Press

Shoulder / Tricep Stretch

Side Lying Posterior Flyes

Shoulder / Lat Stretch

Side Lying Posterior Flyes Thumb Down

Shoulder / Lat Stretch with Bands 1

Side Lying External Rotations

Shoulder / Lat Stretch with Bands 2

Band External Rotations

Pectoral Stretch with Bands

Band Abduction / External Rotations

Partner Pectoral / Shoulder Stretch 1

Push Up Plus

Partner Pectoral / Shoulder Stretch 2

Hand Walking on Foam

Seated DB Clean to External Rotation

Side Lying Posterior Capsule Stretch

Posterior Capsule Stretch with Lacrosse
Ball

Multi-Directional Pull Aparts

Quadraped Extension with Rotation

Inch Worms Striders

AMD 2.0 - Power Core (CORE) Manual

Exercise List
BASIC
Planks

ADVANCED
Planks On a Swiss Ball

ELITE
Decline Bench - DB Clean & Press

Side Planks - Level 1

Planks on Swiss Ball (on Elbows)

Decline Bench - DB Sit-ups with Military Press

Side Planks - Level 2

Planks on Swiss Ball (Arms Locked)

Decline Bench - Pop-Ups

Side Planks - Level 3

Decline Push-ups

Decline Bench - Core Statics Elastic Bands

Side Planks - Level 4

Decline Push-ups (One Foot Elevated)

Medicine Ball Throws (Backwards)

Glute Bridges

Spiderman Decline Push-ups

Medicine Ball Throws (Rotational Low to High)

Glute Bridges - ABDucted + ER

Stir the Pot

Rotational Medicine Ball Throws into Wall

Hip Thrusts

Swiss Ball Mountain Climbers

Medicine Ball Slams

Hip Thrusts - ABDucted + ER

Swiss Ball Rollouts

Anti-Rotation Sled Drags

45 Degree Back Raises

Pike Ups on Swiss Ball

Anti-Rotation Reverse Lunges

Kettlebell Swings

Supermans into Pike Ups

Lateral Band Resisted Kettlebell Swings

Single-Leg Romanian Deadlifts

Alternating Dumbbell Rows

L-Sit Pull-ups

Ab Wheel Rollouts

Renegade Rows

Spiderman Pull-ups

Ab Slide Outs

Push-up with Renegade Rows

"T" Push-ups

Straight Leg Sit-ups

Dumbbell Press with Static Hold

Overhead Walks
"V" Ups
Ab Roller
Band Resisted Ab Roller
Core Statics Lateral Shuffles
Dumbbell Get-ups
One Arm Dumbbell Farmers Walks
Overhead Dumbbell Farmers Walks
Overhead Dumbbell Lunges
Braced One-Arm Dumbbell Bench Press
Landmines

New AMD Membership Site!

Check out AMDs exclusive membership site (only $17/month). In the site youll find:

Workout of the Month

Advanced Muscle Building Strategies
Members ONLY Free ebooks
Members ONLY Articles
Members ONLY Videos
Members ONLY Free Reports

www.teamdieselcrew.com

ABOUT JIM SMITH

Jim Smith, CSCS, CFT, USAW is the co-founding member of the Diesel Crew. Jim is
certified through the National Strength and Conditioning Association (NSCA) as a
Certified Strength and Conditioning Specialist (CSCS), the International Sports Sciences
Association (ISSA) as a Certified Fitness Training (CFT) and USA Weightlifting (USAW)
as a Club Coach.
Jim is a renowned author, lecturer, and consultant. He is also a contributing writer to
numerous national publications and has published manuals and DVDs purchased by
athletes, coaches, and fitness professionals all over the world. To learn how to
integrate SMR, warm ups, and activation into any program youre on, check out AMD
and AMPED Warm-up. Jim is currently giving away a free muscle building, strength
training, power pak at http://www.dieselcrew.com/muscle-building-power-pak.htm.
To learn more about Jim, visit his website at www.DieselCrew.com

OTHER PRODUCTS FROM JIM SMITH

COMBAT CORE
By Jim Smith, cscs
www.CombatCoreStrength.com
The manual is the essential core training
reference for all strength coaches and
fitness professionals.
Combat Core
demonstrates advanced torso training
strategies for elite athletes and the
manual provides the science and
anatomy that the exercises are based
upon.

ACCELERATED MUSCULAR
DEVELOPMENT
By Jim Smith, cscs
www.AcceleratedMuscularDevelopment.com
Accelerated Muscular Development (AMD) is
the ONLY complete 16 week muscle building
system. AMD provides a step-by-step, easyto-follow protocol that teaches you how to
not only build slabs of muscle, but also how to
structure your own programs.

CHAOS TRAINING

AMPED Warm-up

By Jim Smith
www.dieselcrew.com/manuals.php
Bridging the gap from typical strength
training means to sporting execution.
This monster manual is over 670 pages
of innovation. Chaos Training is the
essential, all encompassing reference
for odd-object and non-conventional
training.

By Jim Smith
www.ampedwarmup.com
The essential warm-up, rehabilitation, feel
better right now system. You HAVE to get
this manual and DVD set if you are a fitness
professional or you love being fit and
healthy. This system gives you the step-bystep guide to picking the right exercises to
improve your mobility, activate inhibited
muscles and charge your CNS!

CLICK HERE

The COOL YouTube

Channels

Awesome Athletic Strength Training / Muscle Building Channel

http://www.youtube.com/thedieselcrew
Essential Exercise Index Channel

http://www.youtube.com/musclevip

http://www.dieselsc.com
Achieving Beyond Potential

All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or by any information storage
and retrieval system, without the expressed written permission from Jim Smith. Fines start at
$150,000 and include a possible prison sentence upon conviction.