| | Introduction: NROL 5.0 | p. xiii |
| | Welcome To The Club | |
| | Membership Has Its Drawbacks | p. 3 |
| | The Six Movements You Need to Master | p. 11 |
| | All Fitness Is Muscular Fitness | p. 22 |
| | Your Muscles, Yourself | |
| | Bigger Is Better | p. 33 |
| | The Care and Feeding of Your Muscles | p. 42 |
| | Let's Get Small | p. 51 |
| | The System | |
| | How the Workouts Work | p. 63 |
| | Squat | p. 80 |
| | Hinge | p. 94 |
| | Push | p. 109 |
| | Pull | p. 128 |
| | Lunge | p. 146 |
| | Single-Leg Stance | p. 160 |
| | Core Training | p. 172 |
| | Combination and Power Exercises | p. 209 |
| | Metabolic Training | p. 224 |
| | RAMP It Up, Tone It Down | p. 240 |
| | The Programs | |
| | How to Train | p. 259 |
| | Basic Training | p. 269 |
| | Hypertrophy | p. 277 |
| | Strength & Power | p. 286 |
| | Sample Workouts | p. 298 |
| | The Postgame | |
| | You Know You Want to Ask | p. 311 |
| | Appendix: The Rules | p. 319 |
| | Notes | p. 325 |
| | Index | p. 333 |