Getting Lean, Strong & Muscular with Bodyweight Training

What if I were to tell you that you could build an incredibly lean, strong and chiseled physique with only your body as a tool. Think about that for a second. There would be no need for an expensive gym membership and no need for bulky home gym equipment. Imagine the possibilities, imagine the freedom.

You’re traveling, you’re stuck at the office, the gym is closed, you don’t have time to commute….. All the typical excuses just don’t apply anymore. You could do a month-long trip and you wouldn’t have to worry about losing strength or muscle. You are the gym and you can always get a workout in. This is just one of the many benefits of bodyweight training and trust me when I tell you there are many more.

Is Getting Lean Actually Easier With Bodyweight Training?

To become proficient at bodyweight training you need to be very lean! The less fat you have on your body the more proficient you will be. I have always found that bodyweight training makes it quite easier to lean down. This is because dieting and bodyweight training complement each other. Getting leaner and losing fat improves your bodyweight training performance. On the other hand dropping weight tends to decrease weight training performance. It can be frustrating to see your weights go down as you get leaner and subconsciously you may blow your diet to try and maintain your lifts. Whereas with a bodyweight training routine you know if you keep the calories low you will have an easier time moving your bodyweight through space. Even a 3 or 4 lbs drop in weight tends to improve bodyweight performance noticeably.

You Can Get More Muscle Recruitment

Bodyweight exercises are all closed chain movements. This is where your hands are fixed to an object and your body moves through space. Conversely, in weight training exercises your hands are free moving. Closed chain movements recruit more muscle fibers then open chain exercises. This leads to greater strength and muscle gains. This is the reason why chin-ups will always build more strength and muscle then lat pulldowns. Why full range handstand push-ups will build more strength and muscle then shoulder presses.

You Can Keep An Injury Free, Limber Body

Continued use of weight training movements can aggravate the joints, especially the shoulders. Every time I start moving my weight up on the bench and incline presses my shoulders start to give me problems. This is the case even when using perfect technique, a proper warm-up, and rotator cuff exercises. As soon as I make the switch to bodyweight exercises my joints feel like a million bucks! I think this goes back to closed chain exercises and how they’re better for the joints than open chain exercises. After a few weeks of a strict bodyweight training routine, you will feel incredible. Limber, athletic and injury-proof.

You Can Quickly Build Incredible Core Strength

Chin ups, one arm push ups, pistols, bridging and front levers require a tremendous amount of core strength and stability. Continued use of these exercises will build an incredibly strong, dense and chiseled set of abs. In fact you can build perfectly developed abs without the need for direct abdominal work.

You Can Turn Heads At The Gym

Train with bodyweight movements for several months and you will progress to some of the most advanced variations of each movement. People will stop what they are doing at the gym to admire you. You see in today’s world 300+ benchers and 500+ deadlifters are not uncommon. What is a total rarity is to see someone who has completely mastered their bodyweight.

When was the last time you’ve ever witnessed someone at the gym do a chin-up with only the use of one arm? Or how about hang from a pull-up bar and keeping their entire body and arms straight lift themselves up until their body was parallel to the ground? I’m going to go out on a limb here and probably say never.

Bodyweight training just looks DAMN COOL! Most people can’t relate to bench, squat and deadlift numbers. I remember when I told my brother I bench pressed 315 lbs one day and he asked me if that was supposed to be good. Seriously. On the other hand, almost everyone can fathom the strength it requires to do push-ups and chin-ups with one arm.

Wondering What The Kinobody Bodyweight Exercises Are?

There are six movements that make up the foundation of my bodyweight training program. Each movement has a series of progressions to make the exercise easier or harder depending on your skill level. The movements are:

1) Push-ups

2) Chin-ups

3) Handstand Push-ups

4) Pistols (one-legged squats)

5) Back Bridging

6) Hanging Leg Raises or Front Levers

Here is how I would group these movements into a weekly workout program.

Workout A – Pushing and Bridging

Push ups: 3 sets x 3-8 reps

Handstand Push-ups: 3 sets x 3-8 reps

Bridging: 3 sets x 30-60 second hold

Workout B – Pulling, Core, Legs

Chin ups: 3 sets x 3-8 reps

Hanging Leg Raises or Front Levers: 3 sets x 3-8 reps

Pistols: 3 sets x 3-8 reps

Workout C – Full Body

Handstand Push ups: 3 sets x 3-8 reps

Pull-ups: 3 sets x 3-8 reps

Pistols: 3 sets x 3-8 reps

Push-ups: 3 sets x 3-8 reps

Hanging Leg Raises: 3 sets x 3-8 reps

Bridging: 3 sets x 30-60 second hold

Workout Notes

For each exercise you will select the progression that suits your skill level. In the following articles I will detail the exact progressions I use for each movement so stay tuned.

Want More? Check Out My Next Article

–> Push up Progressions – Build up to 10 Perfect Feet Raised One Arm Push ups

120 Comments

  1. […] already have all the tools you need to get in shape, even when you have to travel.  According to Kinoby.com you can get lean by using your body weight, you just need to know what exercises to do.  In […]

  2. […] Getting Lean, Strong & Muscular with Bodyweight Training | Kinobody […]

  3. Combat Sports News on June 20, 2016 at 4:03 am

    How do I do the bridging exercise?

  4. Kevin on March 9, 2016 at 8:23 am

    Hey Greg, i’m obese, i only have one pack (hoping to have six asap). I can’t do more than two push ups, pistols don’t think about it. Do you think that this program will help to have an abercrombie body? Thank you, looking forward to your response

  5. anup on November 18, 2015 at 8:23 pm

    do we need to do chin up weighted if we can dochin up with body weight 8 reps

  6. Jason Tsai on September 13, 2015 at 12:52 pm

    Hi Greg,

    If I am an experienced weightlifter who’s solely focused on heavy compound lifts for two years and decide to go backpacking for a period of time up to 3-6 months, would bodyweight exercises be sufficient in maintaining muscle size/strength for such an extended period of time? (Also, I would be able to do weighted chin ups/dips while on the road so that isn’t a problem).

    Thanks,
    Jason

  7. Justin on August 15, 2015 at 11:15 am

    Hi Greg,
    If I wanted to add Deadlfts and or short sprints to the program, where would you place them in the routine?

    • Kinobody on August 20, 2015 at 12:36 am

      sprints on off days

  8. Mike on June 19, 2015 at 2:40 pm

    hey greg, Mike here just wondering if you could give me some advice. I follow the above routine you laid out using bodyweight. Everything is going good except for the handstand pushups. My shoulders have always my weakest link to my physique. I used all your progressions for the required reps (pike and elevated pike pushups) but I still cannot seem to adjust to handstand pushups. I can do 2 handstand pushups (with a bit of a struggle) and that’s all I can manage to do. This has become frustrating because it has been like this for months now. Your help would be greatly appreciated, thanks man

  9. Paul on February 7, 2015 at 5:08 am

    Hi Greg,

    Thanks for my email message the other day… I have just read this post and love it!! I’ve always gone back to bodyweight training when injured or whan getting back into fitness (like now!!).

    I have just bought your Aggressive Fat Loss program and not sure which workout to follow with it. Which one do you recommend?? I was thinking either the American Psycho one you give with the fat loss program, or would the workout in the Warrior Shredding program be best? But now also thinking about the above bodyweight program. What would you recommend? And also I do Karate on Monday nights so what days would you recommend I do the Training program?

    Thanks
    Paul

    • Greg on February 7, 2015 at 1:49 pm

      I’d train probably tuesday, thursday, saturdya.. Or something like that. Start with the american psycho workout for 2 months, then go to warrior shredding.

  10. Eli on May 27, 2014 at 4:49 pm

    I want to achieve the abercrombie type physique, but have no way to access a gym. I’m already fairly lean (around 10% body fat) will I be able to do it using just body weight workouts?

  11. Jake on May 25, 2014 at 6:45 am

    Greg, only do 3-8 push ups?, if I can do a lot more how should I modify?

    • Greg on May 25, 2014 at 6:16 pm

      Key word – push up variation. Do one arm push ups or assisted one arm push ups.

  12. […] Getting Lean, Strong & Muscular with Bodyweight Training – Introductory article to bodyweight training as a possible alternative to gym time. Can be especially effective for those of us, who tend not to stay long in particular locations. […]

  13. Sam on February 20, 2014 at 4:36 pm

    Greg, what could I sub for handstand push-ups as I’m not there yet? I would love to build up to it. I’m only a beginner.

    • Greg on February 21, 2014 at 12:06 pm

      You can do pike push ups. You can also raise your feet on a bench and pike your hips up with your hands on the ground and do pike push ups like that.

  14. mike on February 20, 2014 at 7:49 am

    what are your thoughts on exercise C on mon wed fri for a few weeks?

    • Greg on February 20, 2014 at 11:44 am

      Yah if that’s the only workout you’re doing then that can work well.

  15. ersin on November 6, 2013 at 1:33 pm

    Hey MAN

    if we only exercise with BW as you suggested 3 x week

    what would be the right formula (number x pounds) to maintain our current weight?

    • Greg on November 7, 2013 at 12:22 pm

      14-16 calories per pound usually does the trick.

  16. Mike on September 16, 2013 at 8:34 am

    Hey Greg, love the site and use a lot of your workouts and nutrition guidance. For the push-ups, what do your recommend to make them more challenging for people who can bang out 25 or 50 in a row?

  17. josh on August 5, 2013 at 2:14 pm

    What are the pros and cons of bodyweight training versus lifting, for a lean warrior physique? I need to add some muscle however… Just trying to decide whether to do a weight program for the next three months or a bodyweight one.

    • Greg on August 5, 2013 at 4:51 pm

      I like weight training and weighted bodyweight training. It’s much easier to build strength and gain muscle by adding resistance. So your best bet is to lift iron, whether that’s lifting weights or strapping weight to you while doing chin ups or dips. You can add 2.5 lbs each workout and get strong as shit.

      • josh on August 5, 2013 at 5:07 pm

        My original plan was to do weights, but I was reading Nogym.net recently and really liked what they said, and I am concerned about not having a balanced physique. I am going to follow Rusty Moore’s Abs Blueprint, but I was thinking say, doing your greek god workout twice a week https://kinobody.com/48/the-perfect-male-body/
        and doing one full day bodyweight workout. Is that too much?

        • Greg on August 5, 2013 at 6:48 pm

          That sounds like a very well balanced plan! Two weight lifting days and one bodyweight workout is a great approach.

  18. ea on March 29, 2013 at 11:06 pm

    will using the trx helps us through the progressions? one arm rows? etc. do you think it s as effective as pure bodyweight training?

    • Greg on April 1, 2013 at 12:32 pm

      Yes it can be helpful. Use both for best results.

  19. EA on March 29, 2013 at 4:59 am

    Hey man great articles… I kind of got tired of lifting weights, plus I do a sport on regular basis and with my job and all it s hard to keep being motivated to go to the gym and lift hard weights, specially when we keep a low calorie diet… What if I concentrated on your bodyweight program, plus the low calorie diet, on the long run once I reach the low bodyfat level, will the bodyweight keep my muscles tight enough to show? instead of workout a,b,c, would it be enought to do wourkout a,b,a on e week and b,a,b the next week? thanks

    • EA on March 29, 2013 at 6:37 am

      Plus: what do you think about using the one arm row and one arm push up exercise of the trx to help you progress to the bodyweight one?

      • Greg on March 29, 2013 at 11:38 am

        For the row that should be good! For the one arm push up it’s better to do it on a stable surface.

    • Greg on March 29, 2013 at 11:37 am

      Yes that will work well!

  20. erian on January 28, 2013 at 10:22 am

    Hello Greg! When I want to do bodyweight exercises, I still return to these 6. Since reading in your book that it is best to train a muscle group every 48 hours, or, lift 3 times per week, alternating the routines A (chest and shoulders) and B (back, abs, legs). So, I would alternate between the above mentioned routines A, B, A one week and B, A, B another week, disregarding routine C – the whole body. However, I find that after I do my push-ups, my pushing muscles are really affected and I am REally weak in the handstand push-ups. So, how can I swap the exercises in the best way, so I train heavily both push-ups and handstand push-ups (in weekly terms)? I would really appreciate your feedback.
    Regards : )

    • Greg on January 28, 2013 at 11:44 am

      Very good question!

      Yes, without a doubt, after doing one arm push ups your handstand push ups will be weaker. Here’s what I recommend. Only do 2 or 3 sets of one arm push ups. Stop one rep short of failure on all sets. After finishing one arm push ups take a 5 minute break before doing handstand push ups. Your handstand push ups will still be slightly weaker but you should be able to still get a great handstand push up workout.

      • erian on January 29, 2013 at 8:45 am

        Thanks a lot man! That answers my question perfectly. Also, when I do weights, should I wait 5 minutes when making the transition between bench press and standing shoulder press in workout A? I am asking as it is the same principle – the muscles involved in benching are quite similar to the ones involved in the standing shoulder press : )

        • Greg on January 29, 2013 at 11:21 am

          Yes! I usually take 3 minutes rest between sets and then 5 minutes rest between compound exercises. Taking this amount of rest seems excessive to beginners but once you are using a high threshold of your muscle fibers you require more rest to become prepared.

          • erian on January 29, 2013 at 2:22 pm

            Awsome!



  21. maziyar on October 27, 2012 at 9:27 am

    hi how are you?
    i do boxing and kick boxing and i want you take me a professional Programme routine for body building without weight.
    thx
    mazi

    • Greg on October 28, 2012 at 12:23 pm

      I may write articles for free but I surely don’t provide detailed routines for free.

  22. gie on October 14, 2012 at 8:17 am

    whats up greg,,,i just want to share about my bodyweight training…
    pull up 3 x 8
    wall handstand push up 4×5
    weighted push up ( 20 lbs) 3×10
    squat 4 x 12
    bar dips 4×8

    i do it 3 times a week
    what do u think? i just started 4or 5 weeks ago…
    is weighted push up good for build muscle,,?

    • Greg on October 14, 2012 at 12:02 pm

      Yah that looks good. Maybe incorporate some chin ups in as well. Also you can eventually progress to pistols.

      • gie on October 14, 2012 at 11:41 pm

        i have some question bro:
        1.do you take a suplemen before workout?
        2.for build muscle mass,,, should i drink whey protein before workout? because i never do it before,,,i just drink arginine and coffe
        3.many people said… bodyweight didnt need suplement,while weight lifting need more suplement,,
        whats the difference?
        sorry too many question.. :)

        • Greg on October 15, 2012 at 10:44 am

          I don’t supplement pre workout. You don’t need to take whey before training. Arginine is overrated. It won’t make an ounce of a difference. Many people are stupid.

          • gie on October 15, 2012 at 5:40 pm

            thx a lot greg!
            so what should i consume pre workout and poost workout?
            i read in another post..you should take bcaa pre workout,right



          • Greg on October 16, 2012 at 11:12 am

            Only for fasted workouts. No need to stress about pre/post workout nutrition.



  23. Junia on September 21, 2012 at 3:06 pm

    Hey Greg! I absolutely love your blog. Just a few questions for you.
    I’m a 16 year old girl, looking to lean down and get strong and master my bodyweight.
    I am planning of using this outline with your progression exercises, but was wondering if I should add some extra cardio in… Maybe after each workout? I was thinking a mix of HIIT and steady-state cardio (like what you and Rusty Moore recommend)

    I will be using the leangains protocol (16/8 or 14/10) with higher carbs on training days, and higher fat on rest days.
    What do you think is best? Lay off the cardio or add it on after the workouts?

    Btw I’m at 155 lbs now and I would like to be between 130-135 given my LBM is 108 (that’s pretty high for being 5’2 lol ;).
    Thanks for all the great posts Greg!

    • Greg on September 23, 2012 at 2:29 pm

      You can add 20-30 minutes of cardio after each workout if you would like. I would recommend doing no more than 2 intense HIIT sessions per week. On the other days just do steady state lower intensity.

  24. Clarence on August 16, 2012 at 2:04 pm

    I’m also a freshman like someone said earlier. I want to know what kind of foods should I be eating while doing this. At my school they serve crap at lunch.

    • Greg on August 16, 2012 at 5:35 pm

      Lean meats, greek yogurt/cottage cheese, fruits, veggies and potatoes/rice + the odd junk food won’t hurt you. Pack your lunch. Bring some Greek Yogurt, fruit and nuts for lunch.

      • Clarence on September 19, 2012 at 7:46 pm

        I saw your video with your neighbor Colton in it. I was wondering if you have him on a diet. If so, what is it?

        • Greg on September 20, 2012 at 10:42 am

          I give Colton pretty basic diet recommendations. He’s the kind of kid that just stays very lean not matter what he does. He is extremely active and is involved in high level Hockey. I just make sure he is getting in sufficient protein, veggies, fruits and starchy carbs.

  25. Skye on August 14, 2012 at 12:37 pm

    I’m 5’6 ,163Ibs and I have a lot of muscle. Will these workouts make me leaner and stronger rather than bulkier? Also what kind of cardio should I do with it and should I do each workout a,b,c every other day?

    Thank You!

    • Greg on August 14, 2012 at 2:06 pm

      You need to do these workouts in conduction with a low calorie diet to get a lean physique. Yes A, B, C every other day. Cardio is preference. I prefer to go for a long walk or play sports.

  26. Patrick on July 25, 2012 at 6:03 pm

    Hey Greg,

    I was curious about your suggested rep range for this workout. Is 3-8 reps enough for exercises like the pushup (where I can easily pump out 100+) or chin-ups which are fairly easy to do as well. And what are some progression examples that can be incorporated into the workout for exercises that might not be as challenging in the 3-8 reps range? Also, can you get just as lean, aesthetic, dense muscles doing this routine as you would following the kinobody shredded weightlifting routine (which I just purchased today)? I’m very lean and pretty muscular at 6’3” ~186lbs and have been working out for 8 years, but even with running 3 miles 3-5x a week and with a pretty solid diet I just can’t seem to reach the ‘shredded’ club. Any help would be greatly appreciated.

    Thanks

    Patrick

    • Greg on July 26, 2012 at 12:54 pm

      Pick an exercise that challenges you for 3-8 reps. I like to stop 1 rep before failure. If push ups are easy for you then you need to add weight or perform a more difficult variation – one arm push ups with feet raised on a bench.

      The simplest method is to work with weights and increase the weight to stay within the rep range. Weighted bodyweight movements are also terrific. dips and chin ups specifically. Diet is the most important aspect to getting lean. Running does very little unless you are already eating at a caloric deficit.

  27. dan on June 24, 2012 at 12:49 pm

    hi greg

    just wondering when you add weight to bodyweight movements is it better to do weighted chins than weighted wide-grip pullups? just curious because you seem to do weighted chins more when it comes to adding weight ?

    Best Regards

    Dan

    • Greg on June 28, 2012 at 10:40 am

      Muscle activation is about equal in the lats but chin ups use more biceps and pull ups use more lower traps. Both variations are effective you can choose whichever one you like. Don’t go too wide on pull ups because it can put a lot of stress on your shoulder.

  28. Wahib Farooqui on June 22, 2012 at 6:22 pm

    Hey Greg,
    I can do a lot more than 6-8 pushups and I was wondering, even If i can do more should I stick with the reps you gave me? Oh and what should the rest time look like for each of these exercises between sets?

    • Greg on June 28, 2012 at 10:36 am

      How about one arm push ups or better yet feet elevated one arm push ups? Bet you can’t bang out those with ease. The point is to progress to harder variations when one becomes easy.

  29. Black Belt on May 14, 2012 at 3:47 am

    Hi Creg, congratulations for your website!

    Regarding this bodyweight training, you speak for only 3-8 rep push-ups?? Are you referring to simple push-ups (using just your body) or Weighted push-ups?
    I am asking because I can do as many as 50 push-ups per set, and wondering if doing just 8 will do any good :)…

    • Greg on May 17, 2012 at 10:50 am

      @Black Belt

      I am referring to advanced push up variations. Ex: assisted one arm push ups to feet elevated one arm push ups

  30. Wahib on April 9, 2012 at 2:25 pm

    For the workouts you’ve listed, do these exercises make up your entire workout? And how many times a week should you do each workout?

    Thanks a bunch!

    • Greg on April 10, 2012 at 1:13 pm

      @Wahib

      Yes. Those are the entire workouts. No need to do endless amounts of exercises. You will be amazed at how fast process is when you keep it simple.

  31. Erian on April 6, 2012 at 3:33 am

    Hey Greg, I am following the Convict Conditioning book. Why do you recommend doing 3-8 repetitions and if that is the case, when do you know that it is time to progress to the next stage e.g. from Half Chin-ups to Full-chin ups?
    One more, what do you think about doing these exercises in a 5×5 way of training>?
    Cheers

    • Greg on April 10, 2012 at 12:37 pm

      @Erian

      I have found 3-8 reps most effective for increasing strength and progressing to more advanced variations. Once you become competent with a progression it is time to move on to the next one. You will need to judge that for yourself.

  32. John on April 1, 2012 at 8:32 pm

    Coming off p90x and doing some visual impact, I know these workouts are shorter. My goal is still to gain muscle at the moment. Do you think I should lengthen the workouts with more moves or sets at all or will they be fine?

    Also, I’ve been working out since the start of this past summer and went from 135lbs to 145lbs (5 10.5 height) and I’m in my late teens. How much weight gain should I expect to be able to gain weekly/monthly without extra fat?

  33. Darryl on March 31, 2012 at 10:41 am

    Greg, do you know anything I can do to decrease the size of my legs? I’ve done nothing but plyometric training and intervals for them, and I like how defined they are, but a bit too big for my taste. Any tips?

    Thanks,

    Darryl

    • Greg on March 31, 2012 at 11:09 am

      @Darryl

      How lean are you? If you get really ripped your legs should slim down quite a bit. Otherwise try doing longer intervals. 2-3 minutes running and 1-2 minutes walking.

  34. Paul on March 14, 2012 at 6:38 am

    Thanks to the reply to my question and keep up the great work on the blog!

  35. Paul on March 12, 2012 at 2:42 pm

    I could use some advice on the diet I’m following with my bodyweight training program. I for last 4 months I have been eating about 1,400 calories a day with my carb intake being around 150 grams. So I have lost 30 lbs and need to lose about 11 lbs more to get to 8% body fat. My fat loss has slowed lately so I was hoping you might have some recommendations. I wake up at 5 am every day for work and workout at about 6 pm when I get home. I generally eat all of my meals before I leave work and don’t consume anything after I workout. My workouts are 6 days a week with 3 of them being full body workouts with bodyweight and the other 3 being running intervals. Should I keep my calories low or increase them to change things up?

    • admin on March 13, 2012 at 11:48 am

      @Paul

      Looks like you’ve been doing a great job so far. 1400 calories seems pretty damn low though. Take the last 11 lbs slowly and aim for around 1 lbs of fat loss per week. I would also increase your calories up to around 1700-1900 per day.

      Post workout nutrition is very crucial to building and maintaining muscle so I highly recommend you alter your meal schedule. My advice would be to skip your breakfast and have your lunch and pre workout meal at work and a big post workout meal after you finish your workout.

      You can also incorporate a refeed day every week or so where you bump up your carb intake considerably.

  36. Tom on March 11, 2012 at 5:59 am

    Would I still get the same kind of gains switching the workouts in the shredding program to these body weight ones while maintaining the diet routine as opposed to getting a gym membership

    • admin on March 11, 2012 at 12:13 pm

      @Tom

      Yes, you definitely would.

  37. Adrian on March 11, 2012 at 1:01 am

    Thanks Greg,

    Looking forward to starting this this week.

    I always thought that doing as many push ups or pull ups as you could would lead to better strength and muscle gains?.

    If you say do 250 push ups in sets of 50′ or as many as you can do 3 times a week what benefits (if any) are gained or alternatively what damage is being done?

    What are your progressions and do you advocate the use of weight vests etc? Thanks.

    • admin on March 11, 2012 at 12:13 pm

      @Adrian

      To be honest doing bodyweight push ups for sets of 50+ is pretty damn useless. Strength training is about getting stronger. Therefore it is imperative to progress to more challenging variations. Push ups with your feet on a bench. Assisted one arm push ups…… Stay tuned for the upcoming articles.

  38. Adrian on March 10, 2012 at 2:20 am

    Hi Greg,

    Great article, I totally prefer bodyweight training to lifting weights so I am loving your recent articles on the subject.

    I have a couple of questions for you if you wouldnt mind answering.

    1/ Is the 3-8 rep range enough reps to build muscle?

    2/ I presume that these BWT days are to be done on alternate days of the week (ex: Mon, Wed, Fri). How many days would you incorporate cardio as not to hamper strength and muscle gains?

    I am jogging 3 miles upon waking every morning at present and doing bodyweight training 3 times per week.

    Many thanks.

    Adrian.

    • admin on March 10, 2012 at 9:50 am

      @Adrian

      Yes, you will build muscle in the 3-8 rep range. I actually consider the 5-8 rep range the most effective for building long term muscle growth. 8-12 reps produce quicker muscle gains but results slow down after a few months from my experience.

      Intervals should only be done 2x per week. Low intensity cardio at 60-70% of heart rate for 30-45 minutes 2-5x per week.

  39. Sam- Look Like An Athlete on March 9, 2012 at 1:07 am

    Good stuff Greg.
    I try to mix bodyweight exercises within every single one of my workouts. These types of exercises definitely make my body more athletic.
    Bodyweight exercises are awesome at building core strength and it is really cool you have included the Front Lever in your list of exercises.
    -Sam

  40. Jamal on March 6, 2012 at 9:14 pm

    should i still uc Convict Conditionig progression workouts with your weekly workout scheme? Or do you have another alternitive. Ex:
    Monday workout A
    Pushup progression
    Handstand progression
    Brigde Progression
    Wendsday workout B
    Pull up Progressiom
    Leg Raise Progrssio
    Pistol Progression
    Friday botg workout A and B

    • admin on March 10, 2012 at 9:45 am

      @Jamal

      Hold tight Jamal. I have my own progression system.

  41. josh on March 5, 2012 at 5:56 pm

    Wats up i know this has nothing to do with body weight training but i am desperate for an answer.
    I am a freshman who does powerlifting in high school. I had a competition saturday (13 hours long) and tried to bench again today. (2 day space) Well i always due strength training and do 165 x3, 150×5, and 135×8. Well i barely got 165 up once and couldnt get it up again. I barely got 150 3 times and 135 for 5. I have lost strength and I have no idea why. Any ideas?
    I also lost almost 10 pounds of weight in a week (water weight mostly) and decreased my caloric intake ALOT so i could make weight. I weighed 140.
    I plan on eating extremely healthy to gain the weight back… will this also help my strength??

    • admin on March 10, 2012 at 9:42 am

      @Josh

      THe reason why you lost so much strength is because you lost nearly 10 lbs of bodyweight. That will make a huge difference.

  42. Randy on March 3, 2012 at 1:40 pm

    Could you mention the rest in between sets as well? Is this different with strength vs. muscle building? Is it wise to also train a muscle group outside of the big 6 if one doesn’t feel as fatigued as the rest. For example triceps (with dips, arms close to body) when your done with push ups? Only 3 excersises per training day seems low.

    • admin on March 10, 2012 at 9:36 am

      @Randy

      3 exercises per workout is low volume. However this is highly effective for building strength and muscle density quickly. 2-3 minutes rest between sets. You can add 1-2 exercises per workout if you want to hit a muscle group a little harder.

  43. Hugo on March 2, 2012 at 5:24 pm

    Hey Greg,

    I’m planning on mixing your bodyweight workout with weight lifting, my question is regarding my routine. Would you mind giving an opinion on it?

    Monday – Chest, Abs
    Tuesday – Biceps Triceps
    Wednesday – Shoulder, Back
    Thursday – Rest
    Friday – Bodyweight workout C
    Sat – 24hr Fast Bodyweight workout A
    Sun – Rest

    Or would you recommend I focus only on bodyweight training? Thanks!

    • admin on March 10, 2012 at 9:34 am

      @Hugo

      That looks like a lot of training. You may want to cut back a little bit. 3-4 workouts per week is plenty. You can combine weights and bodyweight training into one workout.

  44. Alykhan - The Magic Trio on March 1, 2012 at 7:08 pm

    Greg,

    When I first began strength training, all I did was lift weights. Now, I do mostly bodyweight exercises. I agree with your points. I think it’s way more impressive to be lean and strong than to be fat and strong.

    Alykhan

  45. Jonas on February 29, 2012 at 12:57 pm

    Will mass gains be the same for both programs?

  46. Jonas on February 28, 2012 at 12:35 pm

    If I am a beginning high school teen looking to gain some muscle for football by the fall, would you recommend doing this program or the Greek God Workout?

    • admin on February 29, 2012 at 11:11 am

      @Jonas

      It’s up to you. See which one you enjoy doing more, both will offer incredible results.

  47. Chris Pine on February 27, 2012 at 8:28 pm

    Paul Wade’s book is really good.

    The back bridging progression was what I probably most benefited from, since I had never incorporated anything like that before. My spine is now straight as an arrow.

    Bodyweight exercises are by far the best. Swinging around iron weights is just a gimmick of the industrial revolution.

    • admin on February 28, 2012 at 9:46 am

      @Chris

      I think bodyweight exercise and resistance training are both great strength training methods. For maximum gains both should be used. I feel it is single minded to say that one is hands down better then the other.

  48. Peter Le on February 27, 2012 at 8:30 am

    You are the absolute man!!!!!!!!! You definitely speak the truth about fitness!!! Hats off to you man for your services!!!!!

  49. Clive on February 27, 2012 at 5:18 am

    OK thanks a lot

  50. Josh on February 26, 2012 at 7:04 pm

    Great article! i have been working out and am able to do a muscle up with good form. I saw you mentioned the front lever. I was wondering whats the best way to advance to that? Thanks.

    • admin on February 28, 2012 at 9:44 am

      @Josh

      Sit tight. I have an article/video series coming soon on front lever progressions.

  51. Phil on February 26, 2012 at 7:04 pm

    If I want to gain muscle with this program, what diet do you recommend?

    • admin on February 28, 2012 at 9:44 am

      @Phil

      I’m not a huge fan of a bulking diet. Eat normally with big post workout meals. You will add muscle.

  52. Azeez on February 26, 2012 at 5:16 pm

    Hey Greg,

    Im 6 ft 2 so the pullup bar at my house is too short for me to do hanging leg raises. Do you have any other ab exercises I could do

    Thanks,
    Azeez

    • admin on February 28, 2012 at 9:43 am

      @Azeez

      Try doing hanging leg raises from a flexed position. Lower your legs until their a few inches over the floor then raise them up. This is a lot more challenging too.

  53. Timmy on February 26, 2012 at 5:15 pm

    Why is there only 1 full body workout?

    • admin on February 28, 2012 at 9:42 am

      @Timmy

      By having 1 full body workout you are able to hit each movement 2x per week. I find this is the perfect frequency for consistent strength gains. 3 full body workouts is over kill for everyone but beginners.

  54. james on February 26, 2012 at 1:28 pm

    if i fast for 15 hours every day do you think my acne will improve?

    • admin on February 26, 2012 at 2:25 pm

      @James

      Within a few weeks you should notice a difference. See if you can incorporate 1 or 2 20 hour fasts per week. This makes a amazing difference.

  55. Zaeen on February 26, 2012 at 11:12 am

    Is there a way to incorporate a little bit of weight training, because I want to gain some muscle while getting stronger. Thank you

    • admin on February 26, 2012 at 2:25 pm

      @Zaeen

      You can definitely gain muscle with bodyweight movements. As long as you progress to more difficult variations you will gain muscle. If you wish to incorporate weight training you can substitute any of the bodyweight exercises for a equivalent weight training exercise. Ex: Bench Press instead of one arm push ups.

  56. Clive on February 25, 2012 at 10:33 pm

    Hey great article here. I was wondering, since the resistance used in bodyweight exercises is your own bodyweight, is it true that when u gain muscle through bodyweight training and become heavier your proficiency in bodyweight exercises will decrease ? Thanks

    • admin on February 26, 2012 at 2:24 pm

      @Clive

      The strength that comes with the muscle gained will improve your proficiency in bodyweight movements. As long as you ensure you don’t gain any fat you will become stronger relative to your bodyweight.

  57. Jordan on February 25, 2012 at 8:41 pm

    Hi Greg,

    Im starting to work out and I was wondering if this would be a good start for me. Im a skinny freshman in high school who is wanting to gain some muscle. (Only 6 feet, 153).
    Can I do this program to bulk a bit?

    Thanks,
    Jordan

    • admin on February 26, 2012 at 2:20 pm

      @Jordan

      Yes, if you get stronger at these bodyweight movements you will add muscle.

  58. Ricardo on February 25, 2012 at 4:30 pm

    tnx for the reply :)

    and i can rep out 15 reps on i handed push ups with medicine ball, and can do the negatives on a regular one handed push up , are there any other movements i could perform to get to regular one handed push ups?

    cheers

    damn i love this site !

    • admin on February 26, 2012 at 2:20 pm

      @Ricardo

      I will post the one arm push up progression article on Thursday. Hold tight.

  59. Ricardo on February 25, 2012 at 1:44 pm

    can you still get a nice square chest from doing push ups?
    cause i have this feeling that chest development by doing push ups wont give me a square chest look

    is it true?

    cheers

    • admin on February 25, 2012 at 3:18 pm

      @Ricardo

      Square chest development is the result of a built chest and low body fat. Push ups can definitely give you a square chest look if you get lean enough.

      • caleb on August 30, 2012 at 9:14 am

        Hey just out of curiosity how do you get so lean? im aroung 10 or so % but i was just wondering what you do personally to get so lean. Thanks

        • Greg on August 31, 2012 at 12:08 pm

          I recommend reading my dieting articles. I outline what I do to shed fat.

  60. Michael McIntyre @somebodylied.com on February 25, 2012 at 1:10 pm

    I feel like this article was inspired by a conversation we had. Good article man, look forward to your ideas on the progression system

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