Here is Kramer’s offseason training program. Click to open the PDFs, or right click and save to your computer. A couple notes from Kramer:
The first PDF is the Training Program – there are a few introductory paragraphs to explain why the program is designed the way it is and to give some general pointers for those of you who don’t spend 2 hours a day in a gym.
The second PDF explains all of the exercises, most of them with videos. Please, please, please take a minute before each workout to make sure you know how to properly perform each exercise in that day’s workout.