> Scrawny to Brawny Workout & Log

Hate the name – really hate the name.  Love the workout.  It was designed by Zach Even-Esch.  He did a good job. 

It is a 3 day a week program with no progression.  I set it up to do for 8 weeks, probably because I was going to use it during the 52DC.  I did this program more than once. 

Here are the Scrawny to Brawny Workout Charts.

You really should by the book so that you have a better sense of how to do these. Just my 2 cents.

8 Comments (+add yours?)

  1. Dave
    Jan 18, 2014 @ 22:19:17

    Scrawny to Brawny was written by John Berardi and Michael Mejia, not who ever Zach Even-Esch is.


    • TNT Man
      Jan 19, 2014 @ 14:59:00


      Your comment sent me back to the MH Big Book of Exercises which is where I picked up this program.

      The only name associated with it is Zach Even-Esch. Check out page 408.

      TNT Man


  2. Rob
    Nov 17, 2014 @ 11:36:44

    http://www.scrawnytobrawny.com/ – Scrawnt to Brawny was created by Dr. John Berardi. Zach has nothig to do with John’s company.


  3. TNT Man
    Nov 17, 2014 @ 15:17:00

    See my response to Dave above. I have no personal knowledge and only cite the book.


  4. Eugene
    Dec 11, 2014 @ 08:14:05


    I was wondering if you could help explain this book a bit better. I bought the book and need to go through Phase 1. I am having difficulty setting up a corrective workout template based on the information given in the book. I like the chart you made for your work out. Can you help set up a chart based on these scores?

    For my self-assessment score
    The Pencil Test -1/1
    Pelvice Tilt – 2 (anterior)
    Foot Placement – 1/1
    Overhead Squat – 0
    Trunk Rotation – 0
    Arched Back Good Mroning – 0
    Unilateral squat and Reach – 0/0
    Incline Bench Press/ External Rotation – (not sure)
    Unanchored situp – 2

    I’m just not sure how many exercises to do and how many stretches and which ones to do on what day. It is not very clear to me.

    Any help would be much appreciated


  5. Eugene
    Dec 12, 2014 @ 22:34:52

    Hi thank you for the reply back. I found it to be helpful. Just a question though, how much weight should I be using for these exercises? It is never mentioned in the book.

    And By exercise A B and C you mean day 1,2, and 3 per week yes?


    • TNT Man
      Dec 14, 2014 @ 12:29:35

      Yep – A-B-C = Days 1-2-3 with a rest or cardio day inbetween

      Chapter 2 of the Men’s Health Big Book of Exercises lays it all out.


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