Burn Fat, Build Muscle and Transform Your Body Forever
with the Secrets of Bodybuilders and Fitness Models

Burn The Fat Feed The Muscle
Primer Program Workout Logsheets

As seen in the Burn the Fat, Feed the Muscle (BFFM) book, the BFFM primer program is the perfect beginner workout for the home or the gym.

A three-days-per-week full-body resistance training program, the BFFM primer workout will get anyone who is a first-time lifter, or anyone who has been away from lifting for a long time, off to a fantastic start. No fancy or expensive equipment required.

The entire workout, including photos and exercise descriptions is available right here in the "Free Tools" section of the site, and you can get more details about the science and principles behind the program in chapters 16 and 17 of the Burn the Fat, Feed the Muscle book.

To increase your accountability and make tracking your workout progress easy, I've created a workout logsheet to go with the Primer Program workout.

The Primer program workouts are performed three days a week every-other-day (example Monday, Wednesday and Friday) or Tuesday, Thursday and Saturday). You train your whole body in every session. Each logsheet has space for three workouts, so you will use one sheet per week.

I'm providing you with the Printable PDF version which you can print and re-use for every workout. I'm also giving you a Microsoft EXCEL version because if you want to, you can overwrite the EXCEL sheet, which will come in handy if you want or need to make any exercise substitutions or change the training variables such as the number of sets and so on.

This is version 1.0 of the primer Program weekly workout logsheets. If you're not already on the Burn the Fat Feed the Muscle dot com email newsletter, subscribe (below) to be notified of any updates or new workout programs.

If you have any questions email me or post questions on the Burn the Fat, Feed the Muscle facebook page.



Train hard and expect success,

Tom Venuto, author of
Burn the Fat, Feed the Muscle

PS. Recommended reading: To learn more, refer to chapters 16 and 17 in the Burn the Fat, Feed the Muscle book. Chapter 16 gives you the principles behind the program and Chapter 17 provides even more details about the program including discussion about warm-ups, equipment, exercise substitutions, how to customize and what workout to do next after the Primer Program.

PPS. Burn the Fat, Feed the Muscle is now available in a new, updated and revised HARDCOVER edition! If you don't have the Burn the Fat, Feed the Muscle book yet, be sure to get your copy today. You can learn more about the program and where to buy the book on the home page here: www.BurnTheFatFeedTheMuscle.com/home or, just go straight to Amazon.com, or click on an order link below to order now.

PPPS. Also Now Available! Three NEW audio editions on audible, itunes and physical CD (mp3):

The complete, (unabridged) audiobook! Over 11 hours of MP3's, read by the author (Tom Venuto). Available via:

Audible (an amazon company):


CD (physical/ shipped) edition, with mp3 audios:

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