This outline will give you a more detailed overview to the bodyweight program I’ve designed for you. Each week builds upon the previous, getting tougher and introducing new strategies. This ensures that you are continually progressing and forcing your body to adapt, build muscle, and shred fat.
Within each week of the program the weekly introduction will give further details on the strategies you will be using, it will also provide rep ranges, rest times, tension times, lifting cadences, and much more. Each week has 4 exercise sessions and how you split these is up to you, however, I would recommend the following structure over the course of 7 days.
The Week by Week Structure There is an option for either a beginner or intermediate/advanced program. Choose the one which is best suited to your body type and current fitness levels. If you’ve never worked out before, or haven’t in years, then do not attempt the intermediate/advance program – you will fail. The programs are very similar with key alterations having been made within each week to best suit the target group.
Weeks 1-2
The first phase of the program is focused upon priming your body for the next 6 weeks of intensity. Each workout is designed to prime your muscles for the strategies you will be using in subsequent weeks.
Weeks 3-4
In this phase we will be introducing time under tension training to the equation, you will now understand the intensity that comes along with constant muscle tension and see why you never need a gym again. Each week will reduce rest times and increase tension times to ensure progressive overload.
Weeks 5-6
In this phase we will be introducing lactic acid training to the equation. Lactic acid training will shock your muscles as you will never have experienced anything like this before. During this phase you will be ramping up your fat loss potential due to the production of mass amounts of lactic acid and the metabolic nature of the workouts.
Week 7
A return to time under tension training. Week 7 will be a direct repeat of week 4 in terms of exercises performed but the difference will come from the rest times and lifting times.
Week 8
A return to lactic acid training. Week 8 will be a direct repeat of week 6 in terms of exercises performed but the difference will come from the rest times and lifting times.
Main Muscle Targeted: Abdominals
Get into the position shown below and hold for the specified amount of time. Tense your abdominals and continue to breathe normally, do not hold your breath. Do not arch your back, keep a straight line from your heels to your shoulders.
Main Muscle Targeted: Obliques How to Perform:
Get in the position shown below and hold for the specified amount of time. Tense your core and continue to breathe normally, do not hold your breath. Do not prop your hips either up or down, keep a straight line from your heels to your shoulder.
