Bodyweight Training
Program

$147

12-week training program focusing on
bodyweight training, straight arm strength,
bent arm strength, and lower body strength.

Written by Wes Hendricks

  • 12
    Weeks

  • Lifetime
    Access

  • 60
    min/session

BODYWEIGHT STRENGTH TRAINING

12 weeks

60 mins/session

5 days/week

More than Just Strength Training

Train using bodyweight strength training, focusing on:

  • Straight arm strength
  • Bent arm strength
  • Lower body strength
  • Metabolic conditioning

Straight and Bent Arm Strength

This program focuses on gymnastics movements such as pull ups, dips, muscle ups, handstands, levers,  and planches. Accessory hypertrophy work is included to build supportive strength.

Straight and Bent Arm Strength

This program focuses on gymnastics movements such as pull ups, dips, muscle ups, handstands, levers,  and planches. Accessory hypertrophy work is included to build supportive strength.

Lower Body Strength

Build lower body strength with squats, deadlifts, cleans, romanian deadlifts, lunges, and the like. The only program to incorporate real lower body strength training with straight and bent arm strength.

Integrated Metabolic Work

To make this a complete program, metabolic conditioning work was included intelligently to allow you to train hard, without losing your engine.

Integrated Metabolic Work

To make this a complete program, metabolic conditioning work was included intelligently to allow you to train hard, without losing your engine.

Bring it Wherever You Go

Made to be used on your phone for easy access and note taking to track your progress.

EQUIPMENT NEEDED

Required Equipment

  • Exercise bike and/or rower
  • Barbell
  • Dumbbells
  • Foam roller
  • Gymnastic rings
  • Jump rope
  • Parallettes
  • Plyometric Box
  • Pull-Up Bar
  • Dowel Rod/PVC Pipe
  • Resistance Bands
  • Weight Bench

FREQUENTLY ASKED QUESTIONS

Is this Program Right for Me?

To perform this program, we suggest the following:

  • You have 1+ years weight training experience
  • You want a complete training program
  • You want to work on bodyweight strength and training
  • You want to develop better body awareness
  • You want to improve your pull ups, dips, muscle ups
  • You want to improve your handstands
  • You want to work on planches, levers, and more
  • You have ~60 mins to train 5x/week

How is the Training Structured?

  • 1 Bent Arm Strength Day / Week
  • 1 Straight Arm Strength Day / Week
  • 2 Lower Body Strength Days / Week
  • 1 Straight Arm & Bent Arm Strength Day / Week
  • Metabolic Conditioning Built into Strength Days
  • Pre-Workout mobility and prep included in each day
  • Supportive hypertrophy and accessory work built into the program

What Are Some Examples of Exercises?

Upper Body

  • Bulgarian rows
  • Protracted push ups
  • HSPU variations
  • Planche leans
  • Tuck planches
  • Tuck levers
  • Pull up variations (holds, eccentrics, etc)
  • Straddle body lever
  • Powell Raises


Lower Body

  • Barbell deadlifts
  • Barbell RDL
  • Split squats
  • Bodyweight hamstring work
  • KB swings
  • Back Squat
  • 1.25 Back Squat
  • Balance work
  • Single leg work
  • Plyometrics

 

How Long Do I have Access?

This program is downloadable, so you will have lifetime access.

Additionally, when there are updates to this program (as we periodically update our programs), you will receive them automatically for free.

REVIEWS

What People Are Saying

Ready to Start?

>

Pin It on Pinterest