Bodyweight BodyBuilding Phase 1-3

http://bodyweightwarriors.com

2

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 System 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


3

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!


4

Bodyweight Bodybuilding Phase 1 / Month 1 - Month 1 will have 4 workouts each week. Preferably Monday, Tuesday, Thursday & Friday. Each workout will be Hybrid in nature, mixing strength, power, muscle building and fat loss together. This phase will prepare you for phase 2. - Make sure you have reviewed the intro course and the video series so you understand proper technique and intensity before beginning Phase I. - Do NOT skip the warm up protocol AND the warm up recommendations outlined in the video series and the intro course. Review BOTH thoroughly. - Add any form of Yoga for added recovery on both your training days AND rest days / active recovery days. You will feel 20 X better! - Training is ONE aspect, Nutrition brings the COMPLETE package together. Take your nutrition seriously and simply “eat clean.” As an adult you KNOW the difference between healthy foods and garbage, now comes the discipline. - ALL Sets / Reps listed are “WORK” sets, which means you are warmed up, warm up sets are NOT included, warm up as you needed before each exercise - If you are taking Bodyweight Training seriously, you will want to add the following items to your repertoire: The Jungle Gym XT & The Power Wheel

Recommended Nutrition Resources: - The Warrior Diet - The Paleo Solution - ʻEat - Stop - Eatʼ


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) 2A) Squat Jumps 5 x 10 reps 2B) Squats 5 x 10 reps (60 sec. rest) 3) hanging leg raise variations 3 x 10 reps (30 sec. rest) 4) Hard Run x 1/2 Mile AFAP

Week 1 / Day 2 1A) Push Ups 5 x total: 4 x submax reps, 1 x max reps 1B) Recline Rows 5 x total: 4 x submax reps, 1 x max reps (90 sec. rest) 2A) Bulgarian Split Squats 3 x 10 ea. leg 2B) Dip Bar Leg Raise 3 x 10 (60 sec. rest) 3) Jump Rope Intervals 4 minutes non stop: 15 sec. fast / 15 sec. control

Week 1 / Day 3 1A) Vertical Wall Walks 4 x submax reps 1B) Mixed Grip Pull Ups 4 x submax reps (90 sec. rest) 2A) Squat Jumps 4 x 10 reps 2B) Jump Rope 4 x 100 reps (90 sec. rest) 3A) Ab Wheel Roll Outs 2 x submax reps (Video HERE) http://bodyweightwarriors.com

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 (60 sec. rest) 2A) Recline Rows 2 x submax reps + 2 x max reps 2B) Walking Lunges 4 x 12 ea. leg (60 sec. rest) 3) Jump Rope x 6 minutes: 30 sec. fast / 30 sec. 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, 6, 4, 2 2B) Squats x 12, 10, 8, 6, 4, 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. leg 1B) Mixed Grip Push Ups 2 x max reps (Rest 90 sec.) 2) Run 1/4 Mile AFAP (Rest 2 minutes) 3A) Recline Rows 3 x max reps 3B) Reverse Lunges 3 x 15 ea. leg 4) Run 1/4 Mile AFAP


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, 8, 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.) 2A) Bulgarian Split Squats 3 x 10 ea. leg 2B) Lunge Jumps 3 x 5 ea. leg (Rest 60 sec.) 3A) Weighted Push Ups 2 x 10 3B) Recline Rows 2 x max reps (NO Rest) 3A) Sprint Forwards 5 x 100ʼ 3B) Sprint Backwards 5 x 100ʼ (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 1D) Pull Ups x submax reps 1E) Hanging Leg Raise x 5


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. 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. leg 1C) Run 1/4 Mile AFAP

Week 4 / Day 1 1) Handstand Push Ups / Holds 5 x submax (practice sets, 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


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. rest) 2) Squat Jumps x 25, 20, 15, 10, 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, 10, 8, 6, 4, 2 1B) Pull Ups x 12, 10, 8, 6, 4, 2 1C) Close Grip Push Ups x 12, 10, 8, 6, 4, 2 1D) Lunge Jumps x 6/6, 5/5, 4/4, 3/3, 2/2, 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


10

PHASE 1 / FAQ QUESTION: What if I donʼt have Rings or The Jungle Gym XT for Push Ups? ANSWER: If you donʼt have rings go ahead and perform traditional pull ups, push ups, rows. I HIGHLY recommend The JG XT so you can perform the movements prescribed as well as advanced drills such as leg curls, abdominal exercises and more. The Leg Curls are critical for your back AND knee health.

QUESTION: What if I donʼt have the Power Wheel for the abdominal roll outs? ANSWER: You can buy a cheap ab wheel from Wal Mart or Target. If you refuse to get an ab wheel, then perform a leg raise variation of any sort.

QUESTION: What if the workout calls for running, sprinting, etc and itʼs too cold outside or itʼs raining? ANSWER: Donʼt be afraid of getting outside when itʼs cold, 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. If the weather is brutal, substitute jump rope for the same time it would take you to run the prescribed distance. Iʼm not a fan of the treadmill, the jump rope is my primary substitution.


11


12

Month 2 / Phase 2 ** Train 3 days a week during Phase 2. Monday, Wednesday & Friday or any form of every other day workouts. This equates to 12 TOUGH workouts this month. If you train hard, you must rest hard. Donʼt forget this rule. ** Feel free to utilize GTG (Grease the Groove) on off days or perform any extra activity to remain active.

Day 1: Strength & Speed 1) Handstand Push Ups 5 x submax reps (60 sec. 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. rest) 3A) Squats + Weight (20-40 lb Vest) 5 x 10 3B) Squats Jumps (NO Vest) 5 x 10 (90 sec. 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


13

Day 3: Muscle Building 1) Bulgarian Split Squats 5 x 10 ea. leg (NO rest between sets) 2) Mixed Grip Pull Ups 2 x submax reps + 2 x max reps (60 sec. rest) 3) Recline Rows 2 x max reps (60 sec. rest) 4) Ring Push Ups 2 x submax reps + 2 x max reps (60 sec. 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. 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. rest) Ladders: Rest 15-30 seconds between each ladder rung, rest 90 seconds between ea. set 2A) Mixed Plyo Push Up Ladders 4 x 2, 3, 4 2B) Mixed Pull Up Ladders (Add weight if possible) 4 x 2, 3, 4 3A) Squats + Weight (20-40 lb Vest) 5 x 10 3B) Squats Jumps (NO Vest) 5 x 10 (90 sec. rest) 4A) Leg Raise 3 x 6 reps 4B) Ab Wheel Roll Outs 3 x 6 reps (rest 30 seconds)


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. 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, rest 90 seconds between ea. set 1A) Handstand Push Up Ladders 3 x 1, 2, 3, 4 1B) Mixed Pull Ups 3 x + weight x submax, 2 x bodyweight x max reps (30 sec. rest) 2A) Walking Lunges + Weight 4 x 15 / 15 ea. leg 2B) Weighted Mixed Grip Push Ups 2 x submax + 2 x max reps (30 sec. rest) 3) Recline Rows x 20, 15, 10, 5 reps (Rest 60 sec.) 4) Triceps Head Bangers x 20, 15, 10, 5 (Rest 60 sec.)


15

Day 8: Hybrid Prison Workout: 10, 8, 6, 4, 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: Donʼt count sets, just “play” and experiment with the below variations of hand walks. - Power Wheel Crawl (Video) - Lateral Wall Walks - Vertical Wall Walks - Handstand Holds (Facing Wall / Back to Wall)

Day 9: Strength & Speed 1) Jump Rope 5 x 50 speed reps (30 sec. rest) 2A) Lateral Jumps Over 12-18” Object 5 x 6 reps 2B) Lunge Jumps 5 x 5 / 5 ea. leg (Rest 60 sec.) 3) Weighted Push Ups (Heavy!) x 15, 12, 9, 6, 3 (Keep Adding Weight Ea. Set / Rest 60 sec.) 4) Weighted Pull Ups (Heavy!) x 15, 12, 9, 6, 3 (Keep Adding Weight Ea. Set / Rest 60 sec.) 5) Shuttle Sprints Forwards / Backwards 10 x 50ʼ forwards / 50ʼ backwards (Rest 30 sec. between ea. set) http://bodyweightwarriors.com

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 donʼt 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, rest 90 seconds between ea. set 1A) Dips 5 x 2, 4, 6 rep ladders 1B) Mixed Pull Ups 5 x 2, 4, 6 rep ladders 2) Bulgarian Split Squats 4 x 15 / 15 ea. 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 - 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 pulling exercises, ANY rest needed) 5) Mixed Bodyweight Pushing (vertical + recline): Max Work in 5 Minutes (ANY rep scheme, ANY pulling exercises, ANY rest needed) http://bodyweightwarriors.com

17


18

Month 3 / Phase 3 - 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, fat loss, energy levels and recovery - More use of The The Jungle Gym XT & The Power Wheel will be implemented during Phase 3 as well as the weight vest. Take these 3 simple tools seriously if you want to maximize your bodyweight workouts and take your results to the next level. (AWESOME Power Wheel Video - Watch This!) - If you feel that Phase 2 was too intense for you, 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. This is why keeping a training log is critical, you can track progress and it motivates you to improve. - After you complete Phase 3, you should also invest in a climbing rope. Click HERE to get Ropes, Rings & More Bodyweight Tools.


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. leg (60 sec. rest) 2A) Squat Jump + Weight Vest 5 x 10 2B) Reverse Lunges + Weight Vest 5 x 5 / 5 ea. leg 3) Jump Rope Double Unders x 100 Total AFAP (How to Video) 4) Jump Rope Sprint 4 minutes Total: 30 sec. work / 30 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 100ʼ 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) - Hold Top Portion of ea. rep for 3 second squeeze 4) Power Wheel Roll Outs


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.) 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. leg 3C) ANY Leg Raise Variations 5 x 10 (Rest 60-90 sec.)

Day 5: Strength & Speed 1) Pull Ups 2 x max reps, hold top of every other rep x 5 seconds (90 sec. rest) 2) Pull Up Ladders Mixed Grips 5 x 1, 2, 3, 4 (90 sec. rest after each ladder) 3) Mixed Push Up Ladders (Weighted - Video) 5 x 2, 4, 6, 8 (90 sec. rest after each ladder) 4A) Burpees 5 x 5 reps 4B) Sprints 5 x 50ʼ forwards / 50ʼ backwards

Day 6: Conditioning Prison Workout: 10, 9, 8, 7, 6.....1 rep AFAP as a Circuit 1) Box Jump (18 - 24” object - you can jump on park benches, picnic tables, stairs, etc) 2) Hindu Push Ups - Video 3) Bear Crawls forwards + backwards (10 steps forwards / 10 backwards, then 9 each way, etc) 4) Walking Lunges (prescribed reps are for EACH leg)


21

5) Recline Rows w/feet elevated 6) Power Wheel Roll Outs

Day 7: Muscle Building 1A) Handstand Push Ups 5 x submax reps 1B) Weighted Pull Ups 5 x 3 - 6 reps (Last 2 sets max out with weight, then drop weight and max out again with bodyweight = drop set) (Rest 60 seconds) 2) Weighted Dips 4 x 6 - 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, 15, 12 ea. leg (NO rest between sets) 5) Power Wheel Roll Outs 4 x 30 sec. work / 30 sec. rest

Day 8: Hybrid 1A) Squats Jumps 4 x 25 reps 1B) Run 4 x 200 meters AFAP 2) Power Wheel Crawl (Video) - Practice 5 x (Focus on technique, 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, 8, 6, 4, 2 (60 sec. rest) 2) Sprints Forwards / Backwards x 100 forwards / 100ʼ backwards, 80ʼ / 80ʼ, 60ʼ / 60ʼ, 40ʼ / 40ʼ, 20ʼ / 20ʼ (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. leg (Rest 30 seconds)


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, 2 x max reps (5 x total) 2B) Bulgarian Split Squats 5 x 6 / 6 ea. 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. leg # 3: MAX Rounds in 6 Minutes 3A) Power Wheel Leg Curls x 10 (Video) 3B) Power Wheel Push Ups + Pike Ups x 10


23

Final FAQ QUESTION: OK, I am finished with ALL 3 months of Bodyweight Bodybuilding, now what? ANSWER: GREAT question as there are MANY options for you: - Repeat phase 2 and or phase 3. Repeating workouts is a GOOD thing as you can go back and test yourself to break past records. - Create your own bodyweight workouts, re-read out Bonus Interviews with Little BEAST and Lee Wade Turner, BOTH are very instinctive with their workouts because they are advanced. - Focus on muscle building for an entire month or focus on ANY 1 or 2 traits you REALLY want to improve upon. - Follow the workouts in Convict Conditioning HERE - 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, can I sub the JG XT for the Power Wheel? ANSWER: You do NOT HAVE to use the PW or JG XT, but, to spice up your workouts and challenge yourself these 2 pieces are powerful beyond measure. The JG XT allows you to perform the pike ups, knee tucks, etc but the power wheel allows you to travel. I use them BOTH in my office, grass fields, at my gym and anywhere there is a soft and safe surface. There are times I use these two tools often as well as times where I stick to pure basics and simply perform squat jumps, mixed pull ups and mixed push ups. Often times I perform 8 - 10 hard rounds of this circuit for submax reps and itʼs been a powerful “Go To” workout.


24

The Underground Strength Coach Catalog

Zach Even - Esh is a Strength & Performance Specialist located in NJ. Zach is the Founder of The Underground Strength Gym, a private warehouse gym for athletes and hardcore strength addicts. You can gain insider access as to how Zach trains his athletes and operates his business via the resources below.


25

The Power Wheel http://ThePowerWheel.com

The Power Wheel is one of the most powerful training tools I have ever used for wrestlers. It allows us to walk on our hands, perform animal movements, abdominal / core exercises, hamstring exercises and much more. You can use them on grass, cement or a wrestling mat. If you use them on cement wear work gloves or cooking mits to protect your hands from sharp objects. This is a MUST have tool for ALL serious wrestlers.

Get one of the best upper body and core training devices on the planet at www.ThePowerWheel.com


26

Underground Kettlebells www.UndergroundKettlebells.com

Kettlebells will help you will develop tremendous grip strength, athleticism, speed / power and full body strength. Kettlebells are the ultimate anywhere / anytime training: They can be thrown on grass fields, carried, pressed, rowed, pushed and pulled from all angles. Tie thick ropes or towels through them and perform curls, carries, rows, swings and more for the ultimate tool to develop full body strength, power, fat loss and mental toughness.


27

Get your Kettlebells at www.UndergroundKettlebells.com The Underground SandBag www.UndergroundSandBag.com

Sandbags are one of the most effective training tools for serious strength addicts. They are, literally, an all in one gym. You can perform movements for lower body & upper body as well as full body movements. You can throw your bag for power and carry your bag for conditioning. The sandbag is extremely versatile, allowing you to perform complexes where you combine 2 - 5 exercises in a row using the sandbag without having to change the weight or even put the sandbag down. Get your FREE Underground Sandbag Assault Course HERE

Get Your Sandbag at www.UndergroundSandbag.com


28

Gymnastics Rings Get Your Rings at http://CombatRings.com

These Rings are straight up AWESOME! They are easy to set up and easy to travel with. I have them in my gym as well as in my garage. I often take them down from my garage beam and travel with them to the park for my playground workouts. You can perform push ups, core / abdominal training, muscle ups, flexibility work, gymnastics drills, ab training and more. These are a MUST have in your bodybuilding, strength and conditioning arsenal! The wooden rings are bar none the best rings I have ever used.


29

Get your Rings at http://CombatRings.com

The Jungle Gym XT

Take this BadBoy with you anywhere, set it up in a gym, at a playground or on a sturdy door. Hit pull ups, dips, ab work and leg curls as well. Youʼll use The JGXT for strength, endurance and also getting rid of back pain. 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.

Click HERE for details on The JGXT


30

Underground Strength Nation “Growing One Million People Strong Join Us!

Click HERE for Details http://bodyweightwarriors.com

Bodyweight BodyBuilding Phase 1-3

Recommend Documents