Bodyweight Training Program

Bodyweight Strength, Conditioning, and Hypertrophy Training Program

Written by Wes Hendricks, DC & Ryan DeBell, MS, DC

What You Get

12-Week Training PDF

Full Lifetime Access

79 Custom Video Demos

Built in Training Notes

Accessible on any Device

Progress Tracking

NEW

$147.00

Includes :

  • 12-Week Training PDF
  • 79 Custom Video Demos
  • Full Lifetime Access
  • Accessible on any Device
NEW

$147.00

Includes :

  • 12-Week Training PDF
  • 79 Custom Video Demos
  • Full Lifetime Access
  • Accessible on any Device

What You Get

12-Week Training PDF

Full Lifetime Access

79 Custom Video Demos

Built in Training Notes

Accessible on any Device

Progress Tracking

Equipment Needed

Required
  • 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

What this Program Will Do for You

  • Develop straight arm strength (in planches, levers, handstands)
  • Develop bent arm strength (in pull ups, dips, muscle up, handstand push up)
  • Improve shoulder and hip mobility
  • Create better body and positional awareness
  • Increase metabolic capacity and conditioning
  • Give you appropriate progressions
  • Supply you with supportive hypertrophy work
  • Increase lower body strength
  • Build connective tissue and joint capacity

Specifics about the training

  • 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

Types of Exercises in the Program

Bent & Straight Arm
  • Bulgarian rows
  • Protracted push ups
  • HSPU variations
  • Planche leans
  • Tuck planches
  • Tuck levers
  • Pull up variations (holds, eccentrics, etc)
  • Straddle body lever
  • Powell Raises
  • and more
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
  • and More

How the Training is Structured

5 days per week

Integrated bodyweight and positional work, mobility, hypertrophy, and more

12 weeks total

Progressively more challenging over the 12 weeks

~60 minute training sessions

Can be done in almost any gym / home gym with listed equipment

Who Should Use this Program

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

Am I Ready for this Program

We suggest people who purchase and use this program have a 1 year of background in weight training. We do not recommend this for people who have no weight training background.

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