BODYWEIGHT BODYBUILDING

Gladiator STRONG

Wrestling, Law Enforcement, Lacrosse, Tactical / Military, Football , Basketball, Soccer

Coach

Zach Even - Esh

**After years and years of lifting heavy and aggressively, my body hit a wall.

**Everything was hurting. My back was constantly sore and jacked up. ** My knees were hurting me.

**Sitting on the floor to play with my kids for 10 minutes made it difficult to stand up. ** I remember when I hit a wall was when I was in agonizing pain from doing push ups. YES! Push Ups! Holy crap I thought I tore a pec!

**I needed a change and I felt like the barbell was my enemy. ** I decided to focus on calisthenics only for 2 weeks. Well, 2 weeks became 30 days and I NEVER thought I could go 30 days without lifting weights. I LOVE lifting weights and training heavy but my body was feeling so healthy and strong that I decided to keep going as long as I could.

**Those 30 days turned into 6 months of bodyweight only training. That is how Bodyweight Bodybuilding was created. **

$47

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Get Rid of Your Joint Aches & Pains

Sometimes, you gotta take a break from the weights. Other times, you need to build yourself up through the purest form of strength training, which is bodyweight only training. You'll get leaner, feel more energetic and all around feel more athletic!

Build Lean, Functional Muscle

When you train with bodyweight only workouts, you are immediately telling your body to lighten up and lean out. Why? Because being fat makes bodyweight training hard! We don't encourage "Strong & Useless". Instead, we want to help you become Agile, Mobile & Hostile.

Features

Programming 4 days per week

3 - 4 Bodyweight Only workouts each week.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Get 1 year of access, all through the TrainHeroic app.

Equipment

Required

Gymnastics Rings // Dip Bar / Parallel Bars // Pull Up Bars

Sample Week

Week 1 of 24-week program

Sunday

BW-BB Intro Week 1 Day 1

Air Squat

4 x 25

Push Ups

(shoulder width) 3 x submax reps 1 x max reps 60 sec. rest 4 sets total *SubMax Effort (SM) - this means NOT to kill yourself when performing the set, instead, leave 2-3 reps in the tank (about 85% of your best reps). *Max Effort (ME) - This means go ALL out and crush the set, making sure NO reps are left in the tank. Leaderboard instructions: Record your max reps of Push Ups

Walking Lunges

4 x 10

Recline Rows

3 x submax reps 1 x max reps (60 sec. rest) Leaderboard instructions: Record your max reps of Recline Rows

Dip Bar Knee Raise

3 x 10

Grip Work

3x of any grip work.

Tuesday

BW-BB Intro Week 1 Day 2

Air Squat

3 x 33

Push Ups

Shoulder Width 2x Submax 1x Max 60 sec rest Leaderboard instructions: Record your max reps

Pull Ups

4x Submax rest 90 sec between set

Reverse Lunges

3 x 12

Close Grip Push Ups

2 x submax 1 x max 60 sec. rest Leaderboard instructions: Record your max reps

Dip Bar Leg Raise

2 x 15

Thursday

BW-BB Intro Week 1 Day 3

Squats

20, 15, 10, 5

Push-Up

20, 15, 10, 5

Pull-Up

For Completion

Dip Bar Knee Raise

2 x 20 Reps

Jump Rope

5 x 30 sec. work 30 sec. rest

Run

Run 1/4 Mile AFAP (as fast as possible) Leaderboard instructions: Record your time!

Coach

More from Gladiator STRONG

Zach Even - Esh

Zach Even - Esh has been a leader in the field of Sports Performance / Strength & Conditioning. Zach is the founder of The Underground Strength Gym and has trained thousands of athletes from youth to D1, from adults to Special Ops Military Personnel and everyone in between. The training you'll experience with Zach is based on results and REAL world experience, NOT BS fads & gimmicks.

Pain Free Strength & Muscle Building

Bodyweight Bodybuilding has been my most popular program. Why? Because it works for adults, athletes, coaches for teams and individuals. You can't go wrong with Bodyweight Bodybuilding.

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