The Bodyweight Program is a 4 month exercise program designed for individuals new to exercising with just their bodyweight. This is not a guide to gymnastics, this is a guide for building muscle, developing strength and endurance, and functionality through the movement of your bodyweight. Exercises are carried out in a controlled fashion utilizing the 4 digit Poliquin tempo repetition scheme, developed by internationally renowned strength coach Charles Poliquin. This 4 digit scheme designates a time to be spent in the various movement phases of a given exercise and is thoroughly explained within the program.

I discuss important exercise science principles for example “The Principle of Specificity”, “Variables effecting exercise difficulty”, and “Various Muscle Actions”. By explaining key principles i intended to provide you with the resource to understand the methodology behind the program. The actual workout routines are structured into easy to read Excel Charts like the one pictured here. 

       Of course there is a section of “The Bodyweight Program” dedicated to breaking down the actual exercise routine structure, i explain everything a beginner needs to know in order to understand and carry out the routines, such as what a super set is, what Time Under Tension is, what a split routine is, and more. The program will take you through 4 months of exercise with month one focusing one muscle recruitment and familiarization with technique and bodyweight training methods. Month two will utilize your newly learned skill of bodyweight exercises and methods to challenge yourself to build lots of strength. Month 3 will again be focused on strength but the skills handstand and front lever will be introduced. Month 4 of the program takes advantage of all of the strength and other attributes customary to bodyweight training you have developed and focuses on the development of the bodyweight skills Handstand and Front Lever. The program is 82 pages long, pages 38-82 consist solelyof exercise pictorial descriptions, in this section there are illustrative pictures of the various muscle action stages of exercises and explanations on correct form and important details.

A segment of The Bodyweight Program: