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All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even-Esh. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Fines start at $150,000 and include a possible prison sentence upon conviction.
Bodyweight Bodybuilding Secrets
Copyright © 2011, All Rights Reserved. All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even-Esh. Fines start at $150,000 and include a possible prison sentence upon conviction. Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this e manual is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this e manual, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training and ﬁtness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including any exercise or demonstration performed in The Bodyweight Bodybuilding Course. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Don’t perform any exercise unless you have been shown the proper technique by a certiﬁed personal trainer or certiﬁed strength and conditioning specialist. Always ask
for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years of age. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use The Bodyweight Bodybuilding Course or any other Underground Strength Courses, please follow your doctor’s orders. Waiver and Release of Liability: (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST UNDERGROUND STRENGTH COACH, LLC, AND ZACH EVEN-ESH, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY UNDERGROUND STRENGTH COACH, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD UNDERGROUND STRENGTH COACH, LLC FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
Awesome, now that the legal B.S. is out of the way we can get to work!
ALL Sets / Reps listed are “WORK” sets. warm up as you needed before each exercise .Stop .4 Bodyweight Bodybuilding Phase 1 / Month 1 .Do NOT skip the warm up protocol AND the warm up recommendations outlined in the video series and the intro course. muscle building and fat loss together. You will feel 20 X better! .Month 1 will have 4 workouts each week. Nutrition brings the COMPLETE package together.Training is ONE aspect. This phase will prepare you for phase 2. mixing strength. which means you are warmed up.Make sure you have reviewed the intro course and the video series so you understand proper technique and intensity before beginning Phase I. . Take your nutrition seriously and simply “eat clean. you will want to add the following items to your repertoire: The Jungle Gym XT & The Power Wheel Recommended Nutrition Resources: . power.Eat’ http://BodyweightBodybuildingSecrets.Add any form of Yoga for added recovery on both your training days AND rest days / active recovery days.The Warrior Diet . Review BOTH thoroughly.com .The Paleo Solution . Tuesday.If you are taking Bodyweight Training seriously.” As an adult you KNOW the difference between healthy foods and garbage. Preferably Monday. . Each workout will be Hybrid in nature.‘Eat . now comes the discipline. warm up sets are NOT included. Thursday & Friday. . .
rest) 2A) Bulgarian Split Squats 3 x 10 ea. rest) 3) hanging leg raise variations 3 x 10 reps (30 sec. 1 x max reps 1B) Recline Rows 5 x total: 4 x submax reps. fast / 15 sec. rest) 2A) Squat Jumps 4 x 10 reps 2B) Jump Rope 4 x 100 reps (90 sec. rest) 3) Jump Rope Intervals 4 minutes non stop: 15 sec.5 Phase 1 / Month 1 BW BB Workouts Week 1 / Day 1 1A) Handstand Push Ups 5 x submax reps 1B) Pull Ups (Any Grip) 5 x submax reps (90 sec. rest) 4) Hard Run x 1/2 Mile AFAP Week 1 / Day 2 1A) Push Ups 5 x total: 4 x submax reps. control Week 1 / Day 3 1A) Vertical Wall Walks 4 x submax reps 1B) Mixed Grip Pull Ups 4 x submax reps (90 sec. leg 2B) Dip Bar Leg Raise 3 x 10 (60 sec. rest) 2A) Squat Jumps 5 x 10 reps 2B) Squats 5 x 10 reps (60 sec.com . 1 x max reps (90 sec. rest) 3A) Ab Wheel Roll Outs 2 x submax reps (Video HERE) http://BodyweightBodybuildingSecrets.
2 (60 sec. rest) 3A) Dip Bar Leg Raise 2 x 10 3B) Ab Wheel roll outs 2 x 10 Week 2 / Day 2 1A) Bulgarian Split Squats 2 x 20 ea.6 3B) Burpees 2 x 10 reps Week 1 / Day 4 1A) Feet Elevated Push Ups 2 x submax reps + 2 x max reps 1B) Bulgarian Split Squats 4 x 12 ea. leg 1B) Mixed Grip Push Ups 2 x max reps (Rest 90 sec. 8. leg (60 sec. leg (60 sec. 8. 10. 4.com .) 2) Run 1/4 Mile AFAP (Rest 2 minutes) 3A) Recline Rows 3 x max reps 3B) Reverse Lunges 3 x 15 ea. rest) 3) Jump Rope x 6 minutes: 30 sec. leg 4) Run 1/4 Mile AFAP http://BodyweightBodybuildingSecrets. rest) 2A) Recline Rows 2 x submax reps + 2 x max reps 2B) Walking Lunges 4 x 12 ea. 2 2B) Squats x 12. fast / 30 sec. 6. 6. 4. rest 4) Hanging Leg Raises x 25 reps total Week 2 / Day 1 1A) Lateral Wall Walks (Feet High) 4 x submax 1B) Mixed Grip Pull Ups 2 x submax + 2 x max reps 2A) Squat Jumps x 12. 10.
8.7 Week 2 / Day 3 1A) Handstand Holds 5 x submax time 1B) Mixed Grip Pull Ups 5 x submax reps 2) Squat Jumps Ladder 3 x 6. 10 reps (Rest 30 seconds after each rep. 60 seconds after each ladder set) 3) Sprints 5 x 40 yards 4) Ab Wheel Roll Outs x 25 reps total Week 2 / Day 4 1A) Clapping Push Ups 2 x 5 1B) Weighted Pull Ups 2 x 5 (Rest 60 sec. leg 1D) Pull Ups x submax reps 1E) Hanging Leg Raise x 5 http://BodyweightBodybuildingSecrets.com .) 3A) Weighted Push Ups 2 x 10 3B) Recline Rows 2 x max reps (NO Rest) 3A) Sprint Forwards 5 x 100’ 3B) Sprint Backwards 5 x 100’ (30 sec. rest) Week 3 / Day 1 5 Rounds AFAP 1A) Squat Jumps x 10 1B) Clapping Push Ups x 5 + regular push ups x 5 1C) Lunge Jumps x 5 ea. leg (Rest 60 sec. leg 2B) Lunge Jumps 3 x 5 ea.) 2A) Bulgarian Split Squats 3 x 10 ea.
8 Week 3 / Day 2 5 Rounds of Each Superset AFAP 1A) Weighted Squats (20-40 lb weight vest / back pack) x 10 reps 1B) Weighted Recline Rows (20-40 lb weight vest / back pack) x submax reps 2A) Weighted Push Ups (20-40 lb weight vest / back pack) x submax reps (VIDEO) 2B) Walking Lunges x 6 reps ea.com . 75% effort) 2A) Mixed Push Ups 4 x 20 reps (Video) 2B) Mixed Pull Ups 4 x 10 reps 3) Run 1/2 Mile AFAP http://BodyweightBodybuildingSecrets. leg 1C) Run 1/4 Mile AFAP Week 4 / Day 1 1) Handstand Push Ups / Holds 5 x submax (practice sets. leg Week 3 / Day 3 6 Rounds AFAP 1A) Mixed Bodyweight Pulling (ANY Pull Ups / Recline Pulls) x submax reps 1B) Ring Push Ups x submax reps 1C) Ab Wheel Roll Outs x submax reps Week 3 / Day 4 4 Rounds AFAP 1A) Squats x 25 reps 1B) Lunge Jumps x 10 ea.
9 Week 4 / Day 2 1A) Weighted Push Ups 3 x max reps (10-15 range) 1B) Weighted Recline Rows 3 x max reps (10-15 range) (60 sec. 15. rest) 2) Squat Jumps x 25. 6. 10. 2/2. 8. 8. 20. 3/3.com . 6. 2 1C) Close Grip Push Ups x 12. 5 (Rest 60 seconds between sets) 3) Jump Rope x 5 minutes / moderate intensity 4) Various Leg Raises x 30 reps total Week 4 / Day 3 Perform AFAP 1A) Squats Jumps x 12. 4. 10. 4/4. 10. 10. 1/1 (reps each leg) 2) Run 3 x 1/4 Mile (Rest 2 minutes between each 1/4 mile) Week 4 / Day 4 Perform Prescribed Reps for EACH Exercise Before Moving to Next Exercise 1) Squats x 100 Total Reps 2) Push Ups x 75 Total Reps 3) Pull Ups x 25 Total Reps 4) Recline Rows x 25 Total Reps 5) Mixed Leg Raises x 15 Total Reps http://BodyweightBodybuildingSecrets. 5/5. 4. 2 1B) Pull Ups x 12. 2 1D) Lunge Jumps x 6/6. 8. 4. 6.
com . push ups. sprinting. QUESTION: What if I don’t have the Power Wheel for the abdominal roll outs? ANSWER: You can buy a cheap ab wheel from Wal Mart or Target. then perform a leg raise variation of any sort. QUESTION: What if the workout calls for running. I’m not a fan of the treadmill. rows. just bundle up. A BIG part of this program is getting you AWAY from the stuffy conﬁnes of a commercial gym and getting fresh air. abdominal exercises and more. If you refuse to get an ab wheel. substitute jump rope for the same time it would take you to run the prescribed distance. etc and it’s too cold outside or it’s raining? ANSWER: Don’t be afraid of getting outside when it’s cold. http://BodyweightBodybuildingSecrets. the jump rope is my primary substitution.10 PHASE 1 / FAQ QUESTION: What if I don’t have Rings or The Jungle Gym XT for Push Ups? ANSWER: If you don’t have rings go ahead and perform traditional pull ups. If the weather is brutal. The Leg Curls are critical for your back AND knee health. I HIGHLY recommend The JG XT so you can perform the movements prescribed as well as advanced drills such as leg curls.
11 http://BodyweightBodybuildingSecrets.com .
12 Month 2 / Phase 2 ** Train 3 days a week during Phase 2. Monday. This equates to 12 TOUGH workouts this month. rest) 4A) Leg Raise 3 x 6 reps 4B) Ab Wheel Roll Outs 3 x 6 reps (rest 30 seconds) Day 2: Conditioning 4 Rounds AFAP 1A) Burpees x 20 reps 1B) Run 400 meters http://BodyweightBodybuildingSecrets. Don’t forget this rule. rest) 2A) Chest Slap Push Ups 5 x 5 2B) Speed Pull Ups (Add weight if 5 reps is too easy) 5 x 5 (60 sec.com . you must rest hard. ** Feel free to utilize GTG (Grease the Groove) on off days or perform any extra activity to remain active. If you train hard. rest) 3A) Squats + Weight (20-40 lb Vest) 5 x 10 3B) Squats Jumps (NO Vest) 5 x 10 (90 sec. Wednesday & Friday or any form of every other day workouts. Day 1: Strength & Speed 1) Handstand Push Ups 5 x submax reps (60 sec.
rest) 4A) Leg Raise 3 x 6 reps 4B) Ab Wheel Roll Outs 3 x 6 reps (rest 30 seconds) http://BodyweightBodybuildingSecrets. rest) 4) Ring Push Ups 2 x submax reps + 2 x max reps (60 sec. rest) Ladders: Rest 15-30 seconds between each ladder rung. leg 2B) Recline Rows (Add Weight) 4 x Max Reps 10-20 rep range 3) 100 Push Ups AFAP Day 5: Strength & Speed 1) Wall Walks Lateral 5 x submax reps (60 sec.13 Day 3: Muscle Building 1) Bulgarian Split Squats 5 x 10 ea. 3. leg (NO rest between sets) 2) Mixed Grip Pull Ups 2 x submax reps + 2 x max reps (60 sec. set 2A) Mixed Plyo Push Up Ladders 4 x 2. 4 3A) Squats + Weight (20-40 lb Vest) 5 x 10 3B) Squats Jumps (NO Vest) 5 x 10 (90 sec.com . 3. rest) 5) Triceps Head Bangers x 30 Reps Total AFAP 6) Hanging Leg Raises x 30 Reps Total AFAP Day 4: Hybrid 1A) Slow Motion Squats 3 x 15 1B) Slow Motion Push Ups 3 x Max Reps (NO Rest) 2A) Lunge Jumps 4 x 5 / 5 ea. 4 2B) Mixed Pull Up Ladders (Add weight if possible) 4 x 2. rest) 3) Recline Rows 2 x max reps (60 sec. rest 90 seconds between ea.
direction (Video) 2C) Lunge Jumps x 5 / 5 ea. leg 2D) Recline Rows x 10 2E) Mixed Push Ups x 10 2F) Ab Wheel Roll Outs x 10 Rest 3 Minutes 3) Run 1/4 Mile AFAP Day 7: Muscle Building Ladders: Rest 15-30 seconds between each ladder rung. 10.) http://BodyweightBodybuildingSecrets. 2.14 Day 6: Conditioning 1) Run 1/2 Mile AFAP (Rest 3 minutes) 4 Rounds of Circuit AFAP 2A) Squats x 10 2B) Lateral Jumps Over 12” Object x 5 ea.com . 2 x bodyweight x max reps (30 sec. leg 2B) Weighted Mixed Grip Push Ups 2 x submax + 2 x max reps (30 sec. 5 (Rest 60 sec. 3. rest) 3) Recline Rows x 20. 15. 15. rest) 2A) Walking Lunges + Weight 4 x 15 / 15 ea. rest 90 seconds between ea. 5 reps (Rest 60 sec. set 1A) Handstand Push Up Ladders 3 x 1. 4 1B) Mixed Pull Ups 3 x + weight x submax. 10.) 4) Triceps Head Bangers x 20.
4.Power Wheel Crawl (Video) .Lateral Wall Walks .Handstand Holds (Facing Wall / Back to Wall) Day 9: Strength & Speed 1) Jump Rope 5 x 50 speed reps (30 sec. Set / Rest 60 sec. leg (Rest 60 sec. 8. 12. 2 reps of each 1A) Dips 1B) Dip Bar Leg Raise 1C) Feet Elevated Push Ups 1D) Squat Jumps 1E) Lunge Jumps ** Rest 3 Minutes 2) 10 Minutes of Various Hand Walking Practice: Don’t count sets. set) http://BodyweightBodybuildingSecrets. 6.) 4) Weighted Pull Ups (Heavy!) x 15. Set / Rest 60 sec. 9. 3 (Keep Adding Weight Ea. 12.com . just “play” and experiment with the below variations of hand walks. rest) 2A) Lateral Jumps Over 12-18” Object 5 x 6 reps 2B) Lunge Jumps 5 x 5 / 5 ea.) 3) Weighted Push Ups (Heavy!) x 15.) 5) Shuttle Sprints Forwards / Backwards 10 x 50’ forwards / 50’ backwards (Rest 30 sec. . 3 (Keep Adding Weight Ea. 6. 6.15 Day 8: Hybrid Prison Workout: 10. 9. between ea.Vertical Wall Walks .
12 reps 3B) Rings or JG XT Face Pulls / Scare Crows 4 x 10 reps (Video) 4) Mixed Bodyweight Pulling (vertical + recline): Max Work in 5 Minutes (ANY rep scheme. ANY rest needed) 5) Mixed Bodyweight Pushing (vertical + recline): Max Work in 5 Minutes (ANY rep scheme. 6 rep ladders 2) Bulgarian Split Squats 4 x 15 / 15 ea.16 Day 10: Conditioning 1) Run 1 Mile AFAP (4 minute rest) 2) Power Wheel Push Up + Pike Up x 50 Total AFAP (Video) 3) Power Wheel Leg Curl x 50 AFAP (Video) 4) Recline Rows w/ Feet Elevated x 50 Total AFAP NOTE: If you don’t have the power wheel. use The JG XT for exercises 2 + 3 Day 11: Muscle Building Ladders: Rest 15-30 seconds between each ladder rung.com . ANY pulling exercises. 4. ANY pulling exercises. 4. set 1A) Dips 5 x 2. ANY rest needed) http://BodyweightBodybuildingSecrets. leg (NO Rest) 3) Jump Squats x 50 AFAP 4) Squats x 50 AFAP Day 12: Hybrid 1) Lateral Jumps x 50 Total Reps AFAP 2) Lunge Jumps x 25 / 25 ea. leg AFAP 3A) Weighted Dips 4 x 8 . 6 rep ladders 1B) Mixed Pull Ups 5 x 2. rest 90 seconds between ea.
com .17 http://BodyweightBodybuildingSecrets.
(AWESOME Power Wheel Video . Click HERE to get Ropes. . This is why keeping a training log is critical. you can track progress and it motivates you to improve. http://BodyweightBodybuildingSecrets. energy levels and recovery .Phase 3 will continue with 3 x week training .The intensity and volume will increase so pay attention to recovery and nutrition equally to enhance your gains in strength. Take these 3 simple tools seriously if you want to maximize your bodyweight workouts and take your results to the next level. Rings & More Bodyweight Tools.com .Watch This!) .If you feel that Phase 2 was too intense for you. fat loss. you should also invest in a climbing rope.More use of The The Jungle Gym XT & The Power Wheel will be implemented during Phase 3 as well as the weight vest.18 Month 3 / Phase 3 .After you complete Phase 3. then go back and repeat Phase 2 before attempting Phase 3 while trying to break your personal best OR perform the 5 x 5 + Bodyweight Bodybuilding Workouts to gain extra strength.
19 Day 1: Strength & Speed 1A) JG XT Atomic Push Ups (Video) 5 x 12 1B) JG XT Sprinters (Video) 5 x 12 / 12 ea. work / 30 sec. rest) 2A) Squat Jump + Weight Vest 5 x 10 2B) Reverse Lunges + Weight Vest 5 x 5 / 5 ea.Hold Top Portion of ea. leg (60 sec. rest Day 2: Conditioning 5 Rounds AFAP: A) 20 Burpees B) 20 Recline Rows C) 10 / 10 Lunge Jumps D) 20 Dips E) Sprint Forwards / Backwards 100’ Each Direction Day 3: Muscle Building 10 Rounds of Submax Reps / Rest as Needed Between Sets 1) Ring / JG XT Flys 2) Bulgarian Split Squats (equal reps each leg) 3) Mixed Bodyweight Pulling (Vertical & Recline) . leg 3) Jump Rope Double Unders x 100 Total AFAP (How to Video) 4) Jump Rope Sprint 4 minutes Total: 30 sec.com . rep for 3 second squeeze 4) Power Wheel Roll Outs http://BodyweightBodybuildingSecrets.
6. 3. 2. hold top of every other rep x 5 seconds (90 sec..Video 3) Bear Crawls forwards + backwards (10 steps forwards / 10 backwards.1 rep AFAP as a Circuit 1) Box Jump (18 .you can jump on park benches. rest) 2) Pull Up Ladders Mixed Grips 5 x 1. 7. 6. 8 (90 sec. rest after each ladder) 4A) Burpees 5 x 5 reps 4B) Sprints 5 x 50’ forwards / 50’ backwards Day 6: Conditioning Prison Workout: 10.) 2) Mixed Pull Ups 5 x submax reps (every other rep. hold top squeeze x 5 seconds) 3A) Bulgarian Split Squat Jumps 5 x 5 / 5 ea. leg (Video) 3B) Lunge Jumps 5 x 5 / 5 ea.. rest after each ladder) 3) Mixed Push Up Ladders (Weighted .20 Day 4: Hybrid 1A) Ring Flys 5 x 5 1B) Ring Push Ups 5 x 5 1C) Ring Head Bangers 5 x 5 (Rest 60-90 sec. leg 3C) ANY Leg Raise Variations 5 x 10 (Rest 60-90 sec. etc) 2) Hindu Push Ups .com ... picnic tables.24” object . 4 (90 sec.) Day 5: Strength & Speed 1) Pull Ups 2 x max reps. then 9 each way.Video) 5 x 2. stairs. etc) 4) Walking Lunges (prescribed reps are for EACH leg) 5) Recline Rows w/feet elevated 6) Power Wheel Roll Outs http://BodyweightBodybuildingSecrets. 8. 4. 9.
6. 15.6 reps (Last 2 sets max out with weight. 4. leg (Rest 30 seconds) http://BodyweightBodybuildingSecrets. leg (NO rest between sets) 5) Power Wheel Roll Outs 4 x 30 sec. 20’ / 20’ (Rest 30 seconds) 3) Mixed Grip Pull Ups CTB (Chest To Bar) 5 x 5 (Rest 60 seconds) 4) Lunge Jumps 5 x 5 ea.8 reps (Last 2 sets perform drop sets) ** Use weight vest or weighted back pack 3) Squats + Weight x 100 Reps AFAP 4) Bulgarian Split Squat + Weight 3 x 20. 12 ea.21 Day 7: Muscle Building 1A) Handstand Push Ups 5 x submax reps 1B) Weighted Pull Ups 5 x 3 . rest as needed after each set. keep entire body tight) 3) Power Wheel Push Ups + Pike Ups (Video) 3 x submax reps 4) Mixed Pull Ups 3 x submax reps Day 9: Strength & Speed 1) Power Wheel Plyo Push Ups Traveling (Video) x 10. then drop weight and max out again with bodyweight = drop set) (Rest 60 seconds) 2) Weighted Dips 4 x 6 . rest) 2) Sprints Forwards / Backwards x 100 forwards / 100’ backwards. 80’ / 80’. 8. work / 30 sec. 60’ / 60’. 40’ / 40’.com . 2 (60 sec.Practice 5 x (Focus on technique. rest Day 8: Hybrid 1A) Squats Jumps 4 x 25 reps 1B) Run 4 x 200 meters AFAP 2) Power Wheel Crawl (Video) .
2 x max reps (5 x total) 2B) Bulgarian Split Squats 5 x 6 / 6 ea.22 Day 10: Conditioning 1) Jump Rope x 5 minutes (40 seconds work / 20 seconds rest) 2) Run AFAP x 5 minutes (40 seconds work / 20 seconds rest) 3) Burpees x 5 minutes (40 seconds work / 20 seconds rest) 4) Run AFAP x 5 minutes (40 seconds work / 20 seconds rest) Day 11: Muscle Building **Perform ALL reps slow-mo (3 seconds up / 3 seconds down) 1A) Squats 5 x 15 reps 1B) Feet Elevated Push Ups 5 x Max Reps (NO Rest) 2A) Mixed Grip Pull Ups 3 x submax reps. leg # 3: MAX Rounds in 6 Minutes 3A) Power Wheel Leg Curls x 10 (Video) 3B) Power Wheel Push Ups + Pike Ups x 10 http://BodyweightBodybuildingSecrets. leg 3) Hanging Leg Raise 2 x 10 reps Day 12: Hybrid 1) Power Wheel Crawl x Max Distance in 5 Minutes #2: MAX Rounds in 6 Minutes 2A) Mixed Pull Ups x 5 reps 2B) Squat Jumps x 10 2C) Lunge Jumps x 5 / 5 ea.com .
to spice up your workouts and challenge yourself these 2 pieces are powerful beyond measure.Create your own bodyweight workouts.If you want to attack the free weights crank our 5 x 5 + Bodyweight Workouts QUESTION: We used the Power Wheel often in Phase 3. http://BodyweightBodybuildingSecrets. The JG XT allows you to perform the pike ups. I use them BOTH in my ofﬁce. Often times I perform 8 . now what? ANSWER: GREAT question as there are MANY options for you: .Focus on muscle building for an entire month or focus on ANY 1 or 2 traits you REALLY want to improve upon. . can I sub the JG XT for the Power Wheel? ANSWER: You do NOT HAVE to use the PW or JG XT. but.Repeat phase 2 and or phase 3.23 Final FAQ QUESTION: OK. etc but the power wheel allows you to travel. re-read out Bonus Interviews with Little BEAST and Lee Wade Turner. . Repeating workouts is a GOOD thing as you can go back and test yourself to break past records. There are times I use these two tools often as well as times where I stick to pure basics and simply perform squat jumps.10 hard rounds of this circuit for submax reps and it’s been a powerful “Go To” workout. BOTH are very instinctive with their workouts because they are advanced. knee tucks. at my gym and anywhere there is a soft and safe surface.com . I am ﬁnished with ALL 3 months of Bodyweight Bodybuilding. . mixed pull ups and mixed push ups. grass ﬁelds.Follow the workouts in Convict Conditioning HERE .
Zach is the Founder of The Underground Strength Gym. You can gain insider access as to how Zach trains his athletes and operates his business via the resources below. a private warehouse gym for athletes and hardcore strength addicts. http://BodyweightBodybuildingSecrets.Esh is a Strength & Performance Specialist located in NJ.com .24 The Underground Strength Coach Catalog Zach Even .
If you use them on cement wear work gloves or cooking mits to protect your hands from sharp objects.com http://BodyweightBodybuildingSecrets. abdominal / core exercises. You can use them on grass. Get one of the best upper body and core training devices on the planet at www. perform animal movements.com . This is a MUST have tool for ALL serious wrestlers.ThePowerWheel.com The Power Wheel is one of the most powerful training tools I have ever used for wrestlers. cement or a wrestling mat. hamstring exercises and much more.25 The Power Wheel http://ThePowerWheel. It allows us to walk on our hands.
carried. carries. rowed. swings and more for the ultimate tool to develop full body strength.com http://BodyweightBodybuildingSecrets.com Kettlebells will help you will develop tremendous grip strength. fat loss and mental toughness. power.26 Underground Kettlebells www. Kettlebells are the ultimate anywhere / anytime training: They can be thrown on grass ﬁelds. Tie thick ropes or towels through them and perform curls. athleticism. pushed and pulled from all angles. Get your Kettlebells at www. pressed.UndergroundKettlebells.UndergroundKettlebells.com . speed / power and full body strength. rows.
an all in one gym.5 exercises in a row using the sandbag without having to change the weight or even put the sandbag down. You can throw your bag for power and carry your bag for conditioning. You can perform movements for lower body & upper body as well as full body movements. The sandbag is extremely versatile.com http://BodyweightBodybuildingSecrets.UndergroundSandBag. They are.27 The Underground SandBag www. Get your FREE Underground Sandbag Assault Course HERE Get Your Sandbag at www. literally.com . allowing you to perform complexes where you combine 2 .UndergroundSandbag.com Sandbags are one of the most effective training tools for serious strength addicts.
com These Rings are straight up AWESOME! They are easy to set up and easy to travel with. These are a MUST have in your bodybuilding. muscle ups. You can perform push ups. I have them in my gym as well as in my garage. gymnastics drills.com http://BodyweightBodybuildingSecrets.28 Gymnastics Rings Get Your Rings at http://CombatRings. I often take them down from my garage beam and travel with them to the park for my playground workouts. core / abdominal training. Get your Rings at http://CombatRings. ab training and more. ﬂexibility work. strength and conditioning arsenal! The wooden rings are bar none the best rings I have ever used.com .
You’ll use The JGXT for strength.com . I use the leg curl on a regular basis and it has been a HUGE factor in reducing back pain and getting in a kick ass workout. at a playground or on a sturdy door. Hit pull ups. ab work and leg curls as well. set it up in a gym. dips. endurance and also getting rid of back pain.29 The Jungle Gym XT Take this BadBoy with you anywhere. Click HERE for details on The JGXT http://BodyweightBodybuildingSecrets.
30 Underground Strength Nation “Growing One Million People Strong Join Us! Click HERE for Details http://BodyweightBodybuildingSecrets.com .
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