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Body Like A God: A Complete Bodyweight

Muscle Building Plan

Get back to basics and build muscle at home with this classic
bodyweight training system. This is a flexible training system that
focuses on the use of exercise complexes.

Workout Summary

Main Goal Build Muscle

Workout Type Full Body

Training Level Beginner

Program Duration 4 weeks

Days Per Week 4

Time Per Workout 30-60 minutes

Equipment Required Bodyweight

Target Gender Male & Female

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Author
subscribers! Brad Borland
 Workout Description
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of
WorkoutLab.

With all of the latest marketed fitness gadgets, programs and miracle pills in full swing it’s
easy to get a bit flustered when it comes to your own plans to get in shape or get into better
shape. The six-pack this and the ultimate toner that all promise to get you results in as little
time as possible without any regard to true, honest reasoning.

The athletes and military of the Ancient Greeks possessed some of the most athletic,
muscular and functional bodies in recorded history without the “help” of these quick fixes.
Sure, they also didn’t have the endless supply of processed food and Xbox, but they did
display some of the most impressive bodies capable of incredible athletic feats of strength,
stamina and endurance.

What was their secret? How did they build these mythic bodies on comparatively little food,
no supplements and not to mention the absence of a single weight room?

Relying on your own body weight for training purposes isn’t anything new; it has just
unfairly been relegated to middle school gym classes and for those who want to get
“toned.”

Bodyweight training, when an effective plan is followed, can produce serious results in both
muscularity and fat loss. It can build muscle, strip fat and transform you into a functional
machine. Don’t think so? Think bodyweight training is too easy, light and subsequently
ineffective? Give the program below a try during a trip, a break from the gym or simply to
shake things up a bit and try a little something new.

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Total Body Weight Blast
Perform each workout once or twice per week.
Perform each complex without rest between exercises. After each complex rest for
one minute.
Try the entire program for at least four weeks or during times of travel or away from
traditional equipment.
Complete a dynamic warm-up prior to each workout.
Optional: After each session complete either steady state or HIIT cardio of your
choice.
Complexes are signified by numbers without rest. For example, perform 1A, 2A and
3A back-to-back-to-back without rest. After the complex is complete rest one minute.
Perform each complex for 2-5 rounds depending on training experience and fitness
level.
Go for 10-20 reps per move challenging yourself each workout.
AMRAP = As Many Reps As Possible

Workout 1:
1A: Push-up
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2A: Medium-grip pull-up
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3A: Handstand or jackknife push-up
 4A: Diamond (hands close) push-up
5A: Inverted rack curl

1B: Single-leg calf raise

2B: Jump squat
3B: Walking lunge
4B: Hanging leg raise
5B: Short all-out sprint outdoors or on treadmill

Workout 2:
1A: Feet-elevated push-up
2A: Wide-grip inverted row
3A: Rack triceps press or parallel bar dips
4A: Shoulder-width reverse-grip pull-up
5A: Floor crunch or planks

1B: Box jump

2B: Bulgarian split squat
3B: Reverse lunge
4B: Bench step-up
5B: Short all-out sprint outdoors or on treadmill

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Training notes on some of the more unique moves listed:
Feet-elevated push-up: These can be performed with your feet elevated on a bench or
chair while keeping your torso straight and your abs tight. Once you complete a set, you
can immediately drop your feet to the floor and continue your set.

Wide-grip inverted row: These can be done while lying under a Smith machine or squat
rack bar set about waist high. You can either set your feet on the ground (beginner) or on a
bench (intermediate) while grasping the bar a little wider than shoulder width. Pull to your
lower per region and keep your back and legs in line and your abs tight.

Jackknife push-up: What can be described as the beginner handstand push-up, the
jackknife version has you plant your feet on the ground and get into a hip-only bent-over
position with your hands on the ground and butt in the air (much like downward dog in
yoga). Perform the move by bending your elbows and shoulder (like an upside-down
shoulder press) without bending your knees or flexing your hips further.

Inverted rack curl: Getting in a similar position as the inverted row, only this time grab
the bar with a reverse (palms facing you) shoulder-width grip. Keeping your body in line
from your feet to your shoulders, “curl” yourself up to the bar. Adjust the height of the bar for
difficulty level.

Rack triceps press: Adjust a Smith machine bar or a bar in a squat rack around waist
height. Facing the bar grasp it with a shoulder-width overhand grip and step back from the
bar until your body is in line and your arms are perpendicular to your body. Descend your
body toward the bar until it is close to your forehead (much like a nosebreaker). Extend
back to the straightened position.

Bulgarian split squat: Be sure to plant your foot far enough out in front of you so that
your knee does not flow over your toe. Also, resist the urge for the trailing foot (the one on
the bench) to help lift your body weight and never slam your knee to the floor. Utilize a pad
or stop just an inch or two before your knee touches.

Box Jump: When performing box jumps never jump off the platform to the floor. Always
step off to avoid too much knee stress. Also, if possible, be sure to you are using a padded
or rubberized floor for joint safety.

Reverse lunge: Be sure that while lunging back take a long stride so that your front knee
does not go past your foot. Also, if you are not accustomed to the reverse lunge take each
rep slow and controlled and master the form and technique.
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