3 Month Body Weight Exercise Training Plan
Why’s it so great anyway?
There are 3 major benefits to this extreme exercise training plan
- Intensity- This program delivers results VERY quickly. It will help give you the body of a Navy SEAL- chiseled abs, ripped shoulders and a tight chest.
- Variety- Since you are doing only one set per exercise, you will not get bored.
- Results- This program utilizes both Angular Training (targeting the muscle from different angles) and compound sets (fatiguing the muscle with no break in between).
Keys to this Training Plan
- No rest in between each exercise. You move right to the next exercise as soon as you reach total fatigue with the previous exercise. You don’t stop until you are totally done with the exercise session. You can stop briefly to drink water but that is it!
- Make sure to have plenty of fluid handy. You will sweat a ton with this training program.
- Keep track of your total reps. You must keep a detailed log of how many reps you do of each exercise. The goal is to break that number each time you exercise. For example: Say you were doing a Dolphin Pushup and you did 20 of them. The next time you do your exercise session you must try your absolute best to break that number without stopping. If you do have to stop because you have reached total fatigue, then take a couple seconds and finish up so you do more than 20. Then move on immediately to the next exercise. A pdf and excel training plan is provided for you before for FREE.
- I know many of you are doing this program to get ripped. I highly recommend you read this article by Jason Ferruggia called “1 Key To Fast Muscle Growth“. Trust me, you’ll be glad you did.
Important Recommendation!
Many people enthusiastically jump into an exercise routine thinking that they will end up looking like Brad Pitt after a few months. Sadly, this just doesn’t happen. I know because this was me for much of my life. I worked out a ton and didn’t get the chiseled looks I was looking for. What you put into your mouth is just as, if not MORE, important for developing a rock-hard body. I learned some important truths about this and I recommend you check out this article I wrote before performing this training plan: 3 Simple Truths to Getting A Rock-Hard Body. Knowledge is power. Equip yourself with the right tools to getting ripped and it will happen much more quickly.
How do I do it?
The full 3 Month – Extreme Body Weight Exercise Training Plan is outlined below. Follow the guide. Do each exercise only once then immediately move onto the next exercise. Do NOT take any breaks.
Downloadable Routine
Click here to download the guide for free in pdf format:
Month 1- What was I thinking! Month
This week is intense even though it is your first month. It is geared to give you results quickly so you will stay through the program. Weeks 1-3 will be your active weeks and Week 4 will be an active recovery. This means that you will NOT do any type of weight training or body weight exercises. Use this week to job, play tennis, swim, or any other activity you like to do. This is important! Don’t break this rule. Your exercise sessions will be 3 X Per Week. For example: Mon/Wed/Fri or Tues/Thurs/Sat. Once you are done with Month 1, move on to Month 2.
Exercise Schedule
Week 1
3 X Per Week
Week 2
3 X Per Week
Week 3
3 X Per Week
Week 4
Active Rest Period
Exercise Routine
5 Upper Body Exercises
Barbwire Pushup
Condensed Pushup
Deep Pushup
Diamond Kiss Pushup
Frog Pushup
5 Lower Body Exercises
Hindu Squat
Crazy Lunge
Falling Tower Exercise
Karate Squat
Bear Squat
3 Core Exercises
Dolphin Pushup
V Up Exercise
Side Plank Exercise
2 Misc Exercises
Gracie Drill Exercise
Plank Runs Exercise
Month 2- Crazy Intense Month
Month 2 is Crazy Intense. I hope you enjoyed your active recover month because you will be glad you did it now that this month is starting up again. You will be working out 3 X Per Week just like Month 1 but you will be adding 1 Upper Body Exercise, 1 Lower Body Exercise and 1 Misc Exercise. Follow the below routine. Again, this week you will get an active recovery week.
Exercise Schedule
Week 1
3 X Per Week
Week 2
3 X Per Week
Week 3
3 X Per Week
Week 4
Active Rest Period
6 Upper Body Exercises
Earthquake Pushup
Grand Canyon Pushup
Heart Pushup
Helicopter Exercise
Spider Pushup
Stretch Pushup
6 Lower Body Exercises
Hindu Squat
Crazy Lunge
Bear Squat
Duck Walks
Karate Squat
One Legged Squat (both sides)
3 Core Body Exercises
Mummy Sit up
Imaginary Walking Exercise
Kissing under the Arch Exercise
3 Misc Exercises
Bear Walk Exercise
Full Bridge Exercise
Pyramid Exercise
Month 3- Navy SEAL Hell Month
This is Hell Week for sure. You will be doing the below exercise routine 4 X per week. For example: Mon/Tues, Thurs/Fri. Make sure you get through all the exercises. Remember, you are only 4 weeks away! Weeks 1-3 will again be the training weeks and Week 4 will be your active recovery.
Exercise Schedule
Week 1
4 X Per Week
Week 2
4 X Per Week
Week 3
4 X Per Week
Week 4
Active Rest Period
7 Upper Body Exercises
Bouncy Spring Pushup
Falling Pushup
Helicopter Exercise
Diamond Kiss Pushup
Barbwire Pushup
3 Prong Pushup
Condensed Pushup
7 Lower Body Exercises
Hindu Squat
Sunken Squat
Falling Tower Exercise
Catcher’s Squat
Duck Walks Exercise
Karate Squat
Crazy Lunge
4 Core Exercises
Dolphin Pushup
Frozen V Sit Exercise
Horse Pushup
Side Plank with Leg Lift Exercise
3 Misc Exercises
Wall Walks Exercise
Squat Thrust with Pushup
Spiderman Walk Exercise
271 Comments
Where are the pulling exercises like chins and pullups. A completely unbalanced routine. I wouldn’t recommend it.
Hi Grant,
Great comment and I hear what you’re saying. The philosophy of thought that every routine needs to have “pulling” and “pushing” exercises should mostly be applied to weight lifting, not body weight exercises. The point of the philosophy is to maintain balance (like you said) between chest/tris and back/bis. The exercises in the routine such as Barbwire Pushup, Condensed Pushup, Deep Pushup, Diamond Kiss Pushup, and Frog Pushup all work the whole body in it’s entirety. For example, the Barbwire Pushup puts the lats and traps (back muscles) through a great workout, whether on the eccentric or concentric movements. And the Diamond Kiss Pushups and Condensed Pushups work the triceps a ton. Try the routine yourself and let me know if you think it is still unbalanced.
I appreciate your comment and looking forward to hearing from you.
Cheers!
Todd
So how many sets/reps do you recommend then? If you wouldn’t mind posting for this routine. I’m in the military and trying to go special forces in a few months and need to be in shape. Thanks
Hi Nate, Its only one set all the way through and for reps you need to push until full fatigue. So for some people thats very few. For others its more. Good luck with goal of getting into special forces! That’s awesome!! Here’s an old Navy Seal article that you might enjoy.
How many sets/reps are you supposed to do of each exercise ?
Frog pushups are a BITCH! They KICKED THE S– out of me!
Totally Nick. They are brutal!
Hi Todd
Can I add a 1 day whole bidy weightraing to this programme or stick just to it as it is thanks a lot
Hi Roland,
Depends on your fitness level. The idea of the program is to get progressively more difficult as the weeks/months go on. If you are already super fit than it shouldn’t be a problem. Though you might want to try out the first week or so before you add days.
Feel free to drop me an email with how things are going: todd@extreme-exercises.com.
Thanks!
Todd
Thanks so much Todd
In fact my fear as follwoing I am 5″11 with 46 shoulders 13 biceps 15 calves and 44 yrs old
So need to gain an inch or 2 overall and 1 day weightlifting might help but you have more experience than me and if you advice me to stick to your programme as it will allow me to make t hose gains I will happily follow your advice
Hi Roland,
One day a week will probably not give you the size you are looking for. I would recommend at least 2-3. Also, how much protein are you consuming? Here’s a good general guide: http://stronglifts.com/protein-daily-needs-myths-best-sources-protein/.
The plan if followed exactly will help to tear the muscle tissue needed to rebuild larger but you’ll also need to consume enough Calories and particularly protein.
Todd
Great thanks a lot
Will try to follow to the T your programme withotu any alteration
And keep feeding us with your fantastic knowledge
Hi Todd,
Are you recommend the “example diet” on the link you gave to Roland?
Hi Dan, I’m not sure I fully understand the question. Can you explain more?
I’m starting this tonight and i am going to try and get through it. There is a lot of variety so i don’t think i will get bored like others i have tried.
Wish me luck and i’ll see ya in 3 months.
Hi Dean,
Good luck man. Yes, there is a ton of variety so you definitely won’t get bored. But keep me updated along the way. I am here to help. No need to wait 3 months!
Todd
Thanks for the ideas, here! I am ramping up my workouts. I use free weights and machines, 3 days per week. I also do cardio, 3 days per week!
I’m getting kind of “stuck” or hitting that wall.
I’m going to try your 3 month plan and see if I can get through! I want to take my workout to the next level!
Quick question, what do you know about “work down sets?” You do your regular reps and sets. Then, you take weight off, do another set. You keep going this way.
Hi Dan,
Yep, I know them as “drop down sets”. They are extremely effective for tearing muscle tissue and if you haven’t done them before, it will be a great way to get past the plateau you are in. Since the 3 month routine is body weight based, taking “weight off” as in a drop down set won’t work. However, what you could do if you work out in a gym (which I am assuming you are if you have access to machines) is to first do the drop down set with free weights, then go straight into a body weight exercise to top off the set.
For example, do drop down sets with bench press (or even chest press with the machine) then go straight into push ups when you reach total fatigue. You can repeat this same idea with all your body parts. It’s a great combination.
Let me know how it goes!
Todd
I will! I’m starting with some of this as I hit the gym tomorrow!
Thanks, Todd! Thanks for all of your resources. I think, they are just what I need.
You’re very welcome Dan!!
Hey Todd,
For the 3 month extreme challenge, how many of those exercises are you supposed to do each day and how many days during the week?
By the way, I did the frog push ups and the inverted push ups with my weights today.
My arms are still burning and I did this at 5:00 am. Its about 4:30 pm.
Thanks again, Todd
Hi Dan,
Yeah, the frog push ups are a doozy.They work the shoulders and arms a ton.
The most important aspect of the training program is intensity. You only do one set per exercise but you immediately move from one exercise to the next with absolutely no rest in between sets. For example, say I did 30 Barbwire Pushups, after I did them I would write down 30 on my sheet then immediately go into Condensed Pushups, do those and then on to the next. That’s where the burn out comes from. Do that all the way through the 19 exercises. If you want to, you can feel free to go through them again but the main point is to get to the point where you can’t do a single rep more. Then the next time you go through the routine, push yourself to get at least one more rep of each exercise.
In the first month, you’ll be doing the routine 3X/week. There’s a guide on the post.
Keep me updated on the progress Dan! Glad you’re enjoying it!
Todd
Hi,
I am a bit confused as to how many reps have to be done in each set of each exercise. When I go to each exercises webpage to see how they’re done, most of them say 6-8 reps for muscle growth. Is that how many are supposed to be done? This looks like a great workout otherwise. Thanks.
Hi S,
Great point. Here’s what you want to do.
Go through the first day’s exercise plan and do as many reps as you can of each exercise. Really push yourself as hard as you can until you reach fatigue. Write down how many you did of each exercise. This will be your baseline. Then the next time you do the workout try to beat your record (without stopping to rest). This way, you’ll always be pushing yourself as hard as you can.
Let me know if this makes sense.
And let me know how you progress on the program!
Todd
I want to know is there a specific food plan I need to follow with this program it looks exciting but I know diet is super important any suggestions before I begin? I have one more week in my current plan n I think I want to try this one next
Hi Brian,
Great question. Yes, diet is super important. First off, what are your goals with the plan? Are you looking to build mass, get toned, etc? Diet is such a tricky thing because so many factors influence what and how we eat. I would be happy to look at your diet if you would like and make recommendations. Write down everything you eat for the next 3-4 days and the times you consume them. Include even small things like a stick of gum. Post it under here and I’ll make recommendations. Many things we regularly consume hinder our muscle building capacity such as processed and high-sugar foods.
Glad to have you a part of the SOA community Brian!
Todd
Uh ohhh……
Thanks for the reply. But I have only been doing pushups (following the 7 weeks to 100 pushups book) and I get tired after doing the first exercise and by the time I reach the third or fourth I can hardly do 2 reps.
Hi S,
Totally understand. Here are a few options: Try doing the exercises on your knees. This will allow you to do quite a few more reps and continue to build strength. Once you can do 12 or so on your knees, come back up and do them normally. Also, you are welcome to take more rest in between sets. The goal is to stay consistent with the plan. Don’t get frustrated that you can only do 2 reps. That’s a great starting point.
Todd
I want to get toned and.cut, my diet everyday goes as follows
Breakfast: 1/2 cup 2% cottage cheese n diced peaches, 1/2 cup of oatmeal, 1 slice whole wheat toast
Snack: 3oz of tuna(usually about 5 or 6 crackers) 1/2 cup of broccoli, apple
lunch: 3 oz steak, 3 oz sweet potatoes, 1/2 cup broccoli,
Snack: 3 oz chicken breast 1/2 cup broccoli
Dinner: 6 oz chicken or fish 1/2 cup of broccoli
I usually get super hungry right before bed so I usually might either eat more tuna, eat a half a peanut butter n jelly sandwich, or some cottag
e cheese
Hi Brian,
Seems like you’re getting enough protein. Are you eating the same vegis everyday or do you have variety? Taking any supplements?
Also, your carbohydrate intake seems on the low side. Do you typically have enough energy for your workouts? Remember that your muscles break down carbs for energy easier than protein.
I think for the most part your diet seems pretty good!
Todd
have you got any before after pictures of this programme? Is this ok to do in conjunction with Insanity workouts? (HIIT training 6 times a week) ?
as much as i hate to say it, looking to “tone”. loose fat, whiel keeping muscle. reckon it can be done?
Hi Rachel,
Great question. Yes, the program would be fine to do in conjunction with Insanity. My program doesn’t incorporate the cardio and HIIT like Insanity. You may want to use the Body Weight Training program as a cross training regimen.
And yes, toning/keeping muscle can be done. You’ll really have to focus on your diet. I’m happy to make recommendations.
The only before/after pictures I have is on this page: http://ashotofadrenaline.net/how-to-get-a-rock-hard-body
Thanks for comment!
Todd
I am starting this workout today and plan to stick with it for the time period i’ll keep you posted on my progress
Hi Sanda, That’s great! Please keep me updated. Sorry for the slow response. Just got back from a trip to Central Asia. Todd
Is there somewhere where I can find an explanation of these exercises because I find that the same exercise often has numerous names but many of the ones you’ve written are unfamiliar. I’m not necessarily looking to do THIS routine as I am trying to incorporate different exercises into my current routine which is satisfactory aside from a monotony of exercises. Thanks
Hi Danny,
Great question. Yes, on this page (http://ashotofadrenaline.net/body-weight-exercises) I have links to videos of all the exercises.
Let me know if you have any other questions.
Thanks,
Todd
Wow thanks! Ya, working in the Peace Corps I get tired of just doing cardio and calisthenics. So I made up a routine of spontaneity involving drawing from a deck of cards. That list’ll keep me busy. Keep up the site. Much appreciated from Rwanda.
Hi Danny,
Thanks so much for the compliments and thank you for your work in the Peace Corps. I’ve have a couple of friends in PC that I met when I was in the Red Cross Disaster Relief for Hurricane Katrina.
Let me know how I can support you with your workouts.
Thanks,
Todd
Im 23 just had a baby boy 2 months ago via c section having trouble loosing the wieght im gonna start this tommorrow hoping this will do the trick before vacation in september im desperate before baby i was always in top shape i want my body back. will this help me loose 20lbs to get back in shape???
Hi Jessica,
First of all, congratulations on the baby boy! My wife is pregnant for our first.
The plan will help you strengthen your body which increases metabolism and will help you burn fat. A bigger point (in addition to the plan) is nutrition. How is your diet? If you were to do a 7 day diet log (where you track everything you are eating for 7 straight days and the times that you ate them) I’d be happy to take a look at it and make recommendations. Sometimes simple changes can make a huge effect.
Thanks,
Todd
one question real quick.. im not quite clear on the exercise for each day. lets say first week . monday. what are the exercise for monday. is it gonna be this five?
Barbwire Pushup
Condensed Pushup
Deep Pushup
Diamond Kiss Pushup
Frog Pushup
or is is gonna be those five plus the other below these.. can you answer me this question please.. thanks
Hi Peter,
Yes, It will be those five plus the five from lower body exercises, 3 from core exercises and 2 miscellaneous ones.
Good question!
Thanks,
Todd
P.S. Keep me posted on how you’re doing!
thanks for your answer i was lost on that. im going to start today with those exercises but i wasnt clear and i needed an answer for today. but thanks for your reply and yeah im gonna keep you update it with my result.. “if i have some” lol
You will Peter.
Just stay consistent. Consistency is ALWAYS the key!
Todd
Hi Todd,
I typically mtn or road bike 2-3 hrs/ day 4 days/wk. Swim 45 mins 2 days/wk. Also do circuit training 2 days/wk. I have also been trying to do your 3 month extreme exercises program along with all that. Well, I think my body kinda told me it’s too much. Immune system shot after being sick a few times. Soooo, question is, what is a good balance? I love doing BW exercises, but also need to keep up the outside fun biking stuff cuz that’s what we do here in the mtns! I’ll probably need to do “double sessions” but what is a good mix? ie. bike and BW on M, W, F , then swim and circuit on T/Th? That 3 month extreme plan is killer. Thanks for any advice.
Hi Kate,
Wow! You are very active! Depends on your goals. If you are looking for great overall fitness. Trying doing just a couple days of BW and stick to your cardio 3-4X per week. If you are looking for more body definition I would increase the strength training: BW – M/W/F and decrease the cardio (like T/Th/Sat or T/Th).
Glad you like the program. Yes, definitely listen to your body. It is easy to over do it but our body will tell us what it needs. If you start entering into workouts already fatigued and exhausted, you are probably over doing it.
Hope that helps.
Todd
thanks Todd! Love the feedback and love the website! Keep it up!
You are very welcome Kate! Keep up the great work on your end!
Todd
Tomorrow I’m starting, no excuses. Thanks!
That’s great Andre! Yes, no excuses.
Feel free to fire off any questions or let me know if you need an extra boost. I’ll give you a good kick in the butt!
Todd
Great program, very varied! I’m considering starting this next week, i notice it doesnt include pull ups or dips which i am quite partial to!
Anyway i could throw them in or would you advise against it?
Thanks
Hi Ally,
No you can DEFINITELY throw them in. Pull Ups and Dips are a great addition to the program. I actually just put a unique way of doing pull ups in the workout 3 of the IBC 700 Workout Plan. Also, put in Hanging Monk which is kind of a unique exercise.
Thanks for reaching out. Keep me posted on your progress!
Todd
Thanks for your response! That IBC 700 workout looks like really hard work!
I decided to switch from weight training to bodyweight training for a while to see what kind of results i can get! Always enjoyed push ups, dips etc and at least if I can’t manage that last rep i wont drop a barbell on myself! 
Ally
LOL!
! Yes, that is certainly one of the many benefits!
Stay in touch as you go through the program and let me know if you have any questions.
Todd
I’ve just done the first day even though i’ll start properly on Monday, thought i see what i was letting myself in for!
And WOW!! My reps were low but man did i feel it! More so than weight training i think!! Training to failure is toooooouuuugh!! 
Ally
That’s right Ally! Great job on pushing through. Training to failure is REALLY tough but you’ll see the fruit of your labor faster.
Todd
Hey Todd,
I am 18 years old, 6’1 and about 150lb. I’ve been trying to gain weight for the past couple months with no luck. The hardest thing for me is sticking to the diet and finding a good workout routine. Will this workout honestly work if I stick with it as well as how much protein should I be consuming? Also do body weight exercises work better than weightlifting?
Hi Sean,
Great questions. I am assuming your goals are to gain muscle mass (not necessarily weight) right?
If so, what exactly does your diet look like now? You may be running into some simple problems that can easily be fixed. One thing a of people forget is to load up on the carbs and protein right after a hard workout. People forget that and then the body breaks down protein from muscle tissue. Nutrition is key.
If you do a 7 day nutrition log I’ll be happy to look at it for you and see where you might be having problems.
Also, about 1g of protein per lb of body weight is enough. Possibly a bit more depending on goals.
Let me know…
Todd
Yes my goal is to gain muscle mass! I try to eat healthy but I can’t control my dinner sometimes. When I work and don’t get off till late I may sometimes eat a burger or eat grilled chicken. It really all depends but during I usually eat out two times during the weekend.
My diet is usually the same for breakfast, either Bagels, cereals or eggs with yogurt.
Lunch- Tuna, fast food, turkey sandwich with chips and fruit
Snack- Protein shake
Dinner- Burgers and Grilled Chicken(from work), Cereal, Anything my parents make
Hi Todd,
Thanks for sharing the amazing resources. My situation is similar to Sean’s. I’m 25yo, 5’11″ and weigh 130lbs. I’ve been going to the gym for about 3 months now and have experienced a good change. However, with weight training I feel that my effort is restricted to specific muscle groups. I would like to follow a workout that would help me develop overall strength and improve my core. Hence my question, is this workout appropriate for me? If this would cause me to loose weight, I’ll unfortunately not be able to follow it.
Thanks,
Himanshu
Hi Himanshu,
No, this workout will help you build strength but if you are also looking to increase your size you’re going to have to increase your intake of food. How much are you eating? That would be my number one question.
Thanks for the comment and the kind words.
Todd
Hey Todd,
What’s your opinion on alternating body parts between exercises for this workout? For example, do one upper body, one lower body, one core, then one misc before returning to your second upper body exercise? I’m no expert, I was simply thinking of maximizing reps for each exercise.
Thanks for your help,
John
Hi John,
Definitely worth a try. Though when I designed the plan the intention was on totally fatiguing out each major body part between moving on to the next. That way, you break down the muscle tissue fully. Though with that said. I have created workouts where I alternate body parts frequently and still get an incredible workout.
Give it a try. Remember that intensity is key. If you are killin it on each set, shouldn’t matter too much.
Todd
Starting the challenge today. Wish me luck.
Good luck Jay! I know you’ll do great! Let me know if you need anything…
Todd I am trying to lose belly fat want lose the gut that hangs over and love handles. I am going to start tomorrow. but the hard part is for me eat healthy or be on a proper diet. I am 17, weighting at 160 i haven’t gain weight at all. just want to know what you would suggest.
Hi Ryan,
Yes diet is CRITICAL to losing body fat. No amount of exercise can replace someone’s eating habits. Essentially, to lose body fat you really need to decreases total calories and decrease processed carbohydrates. These are the main contributor of people adding body fat. Get your carbohydrates from fruits and vegetables. Also try to get about 18g of protein with every meal (5 meals a day).
The sooner and more completely you cut out processed carbs the faster you will see that beautiful six-pack shining through!
Todd
what would you suggest to decrease total calories and decrease processed carbohydrates
Hi Ryan,
Yes, that is exactly what I would recommend. You got it!
Todd
hello todd,
m starting routine from tomorrow…. can u just tell me whether these workout will help build muscle as m a sort of skinny.
Hi Rajath,
It will build muscle but you have to make sure that you go to full fatigue on each set. It’s the tearing of the muscle tissue and subsequent repair that will make your muscles larger. And getting enough protein.
Keep me posted!
Todd
n how much reps should be done to build muscles
Go to absolutely full fatigue… where you are yelling in pain because you can’t do another rep.
n ya can i take boiled potato after workout
Sweet potatoes are better. But really you should be focusing on protein after the meal along with simple carbs to help refill glycogen stores. Do a protein shake mix in some honey and raisins.
thanks todd i just finished that routine by adding chinups and pull ups and it really kicked my ass:-) m doing whole set thrice is it k?????
Awesome Rajath!
Absolutely! Make sure to keep track of everything in your workout journal.
n ya i heard that sweet potatos are low in glycemic index where as potatos are high in it…can i take foods with high glycemic index right after workout
Yes. Though your workout has to be intense so that glycogen levels are depleted.
m taking british nutritions Xtra gainer as a protein intake after workout is it ok???
Hi Rajath,
I just looked at the product and it seemed fine. Though you really have to contact the company and scrutinize them closely. So many nutritional products don’t even contain what they state. Here in the U.S. it is not regulated and is kind of like the “Wild-Wild West”. Ask them if there are doctors/researchers on staff, what studies have been done on their products, etc.
Todd
Hi just wondering if you are not sore the next day does that mean you are not doing the exercises properly.
Great question Arjan. This type of soreness is called DOMS or Delayed Onset Muscle Soreness. It means that you have caused micro tears in the muscle tissue. It happens especially when you begin a new program or have a really intense workout session. Although you will probably not feel it every time, if you are not having any soreness at all over the next 12 hours to 2 days you are probably not putting enough intensity into the exercise. With each exercise you need to push yourself to the absolute maximum. Go to full fatigue. Go to the point where you yell in pain (muscle exertion not injury based).
Thanks for the comment.
Todd
Ok thanks
You are very welcome.
hey todd, good article. I’m started my workout this week and wanted an intense plan, I think I will stick with this one. Couple questions:
- I feel nausea when i start working out after 30 mints or so, I do eat before I workout and I don’t close my eyes or leave my eyesight loose on the ceiling as I’ve heard this might cause it. Any comments or solutions would be great, if you know of a specific food or drink that might help.
- Do I really need to drink protein shakes and bars or any of those stuff I see people taking in the gym before working out? I mean how useful are they, I’m a little skeptical?
- Also, I don’t see any dumbbells involved or heavy equipments in your plan, all of them can be done at home! How different or how effective is that compared to gym equipments plans?
Thanks a lot man, I really appreciate it.
Ali
Hi Ali,
Interesting on the nausea. This could be any number of things. Have you talked to your doctor about it? There are some blood tests they should do to check your levels. That’s good that you eat before hand. You might also want to try eating a protein bar (one with some sugar in it) about 20 minutes into the workout.
You don’t normally need to take them EXCEPT you should be consuming protein right after your workout as well as carbohydrates (non-processed, whole). When you workout you deplete muscle glycogen levels and tear muscle tissue. You will want to replace these glycogen levels with carbohydrates and start the repair process of muscle with nutritional protein.
The plan is “body weight” so no equipment is needed. It is extremely effective for developing a lean body. If you want to look like Arnold, then you’ll have to hit the gym and lift heavy.
Great questions!
Todd
Thanks for the response, I went ahead and bought this protein, let me know if that’s enough:
http://images.vitaminimages.com/cdn/sd/pdf/L018490-AE.pdf
Also, the reason why I would like to follow a gym plan that involves gym equipments is that my wife likes to go to the gym with me and not alone, and she wasn’t happy when she found out that I can do those at home
In addition, when I use gym equipments (not necessarily lift heavy weight I’m not a big guy, I weigh 150 lbs with relatively medium bones) but dumbbells, Lat Pulldown, Hyperextension, Pec Dec, Leg Press…etc my muscles get really tight in short time and I feel the results as well as it motivates me more to workout at the gym.
Is it possible to follow your plan using gym equipments? if you’ve, or could recommend, an intense workout plan at the gym I would really appreciate it.
Thanks again.
Ali
Hi Ali,
That protein looks fine though I haven’t done any research on that company to check on the quality of the products.
I can totally understand that reason for going to the gym. Bonding with your wife at the gym is one thing that my wife and I did before we got pregnant. Now it’s home based workouts which I love even more.
You can certainly do my plan at the gym but you won’t be using the equipment. Here’s a great resources for some good workout routines: http://weightlossandtraining.com/freeworkoutroutines-men.
Thanks,
Todd
This might be a silly question, but reading and looking at the schedule, it doesnt say how many reps for each exercise. it says do each without rest. Do i do each exercise 1 rep each like a circuit and if so, how many circuits? or do i do each exercise to max rep failure without rest between each exercise? thanks in advance.
Hi Keith,
Great question. You will do each exercise until full fatigue. That means you push yourself until you are totally blasted and then move on to the next exercise. I designed the workout to give you no rest in between sets so you can totally fatigue the muscle group before you move onto the next muscle group.
Todd
hi Todd. This work out looks great and I can’t wait to get started. But I’m wondering, realisitcly, what kind of gains can you expect after 1 month, 2, and when you finish?
Hi Anthony,
Great question. It totally depends on what you mean by gains. Are you looking to build size? Then nutrition is going to be key.
It also depends on where you are starting. Beginners will typically gain faster than people that have been strength training for awhile.
Hope that helps answer your question.
Todd
Hey Todd, I’m interested in this program but I don’t know if it is what I want, I obviously want the big arms big chest wide shoulders and abs and overall fitness, I workout with bodylastics resistance bands and I was woundering if I could incorporate them somehow in it, another thing im a vegetarian and I want to gain muscle and lose fat but I find it hard to due to my limited protein choices, help!!
Hey Steve,
Great questions. If you want to build size you must provide resistance to your body. You can do that with body weight, resistance bands, or with weight training. The key is to make sure you are fatiguing around the 8 rep mark. Once you get into high reps you won’t be causing hypertrophy but muscular endurance.
In regards to the vegetarian question: You need to get enough protein to build muscle. About 1gm per lb of body weight. There are people that do a great job of building muscle on a vegan diet but it is more difficult. See: http://www.veganbodybuilding.org/personalities.htm
You either want to get a good protein powder: Check out Sunwarrior or consume enough nuts and seeds. Make sure to cycle them though so you don’t develop an allergy.
Hope that helps.
Todd
Thanks Todd,
So would you say this program would help me with my goals? Will I get nicely shaped arms a wide chest and shoulders and legs or is there something else that you have that will work. If you say that I should go to 8 reps for muscle growth his can I do that with push ups if I can do more then 8? Also another thing with size I want to make strength, can that happen at the same time?
About the vegetarian thing, I try to get protein from beans and lentils, I also drink whey protein after workouts, I find that I should eat more carbs then the average guy since I need more calories since I don’t eat meat but I find that with more carbs I gain more weight, but I don’t think it is muscle weight, I get a little thick around my waist.. Please help!!
Hi Steve,
Depends on your starting point. This workout is more of an intermediate plan. The 700 Workout Plan is a bit more advanced.
To answer your other questions: If you can do more than 8 push ups than it’s best to adapt the angle so you fatigue at 8. Meaning… put your feet on a chair or spread your hands out wider. This will make it more challenging. And yes, size and strength will happen at the same time.
Your nutrition problem comes from eating too many process carbs. Try to eat really clean carbs like sweet potatos, yams, brown rice, etc. Stay away from noodles, breads, and other things that are processsed. If your great, great, great grandpa couldn’t eat it… you shouldn’t eat it either. Think whole food. This will help with your thickness around the waist.
Todd
Hello,
Thank you for this information. Starting tonight!
Seems the video for Condensed Push is missing: hhttp://ashotofadrenaline.net/condensed-pushup/
Cheers
Good luck SJ!
The link works for me. :/ See: http://ashotofadrenaline.net/condensed-pushup
Todd
Hey Todd,
Sorry I did not explain clearly. If you go to your workout video page here http://ashotofadrenaline.net/body-weight-exercises and look for Condensed Pushup, you’ll notice there is no photo and the link on the page does not work. The link has an extra slash “/” at the end.
BTW, the workout went great last night. I love those Frog Pushups! I need to make the leg work harder though.
Cheers
Ah, now I see. Yep, I will have to fix that. Thanks for the heads up.
Glad the workout went well! Frog Pushups are sweet.
Todd
Hey Todd,
So I’ve been working out for quite a while and have gained some muscle. I was wondering if with this program will I not only gain some muscle but as well lose any fat left to help get “ripped”. Also how much gains could I possibly gain after 1 month or 3 months? I know nutrition is key and I’ve adjusted it to get more protein and everything I need overall. I’m just have trouble losing fat losing my abs. Any suggestions?
Hey Ozzy,
See my answer above to Steve. It will help you with the abs problem. In terms of gaining muscle. It will increase faster for beginners but slower for more advanced people. Follow these muscle building techniques and make sure to keep measuring. If you are stagnating, change up the routine.
Hope that helps,
Todd
Hey, this workout looks great I’m going to start this week I’m super excited. One question though, I’m doing this workout to get stronger before basketball season starts, and I was wondering if I could add in a small plyometric circuit to this workout to increase my jumping ability? And if so, on what day would I add it (I don’t want to mess up my muscle recovery)? Thanks in advance
Great idea Ryan. Yes, definitely! Plyometrics would be a wonderful addition. Incorporate it 2-3 times per week Mon/Wed/Fri or Tues/Thurs.
Good luck!
Todd
Thanks for the help! And one more question, for the workout do we do the exercises in the order that you listed them in? Like do all the upper body ones, then finish the lower body, then abs then misc? Or are we supposed to mix them up? Thanks again
Hi Ryan,
You can do either. I outlined it for you to do them in order so you fatigue each body part before moving on to the next but if you want to mix things up a bit shake it baby!
Todd
I see the names of the exercises bu how do we do them it doesn’t explain none of them -___-
Hi Joel,
You can find them all on this page: body weight exercises. I really should link them, good point.
Todd
Hi Todd,
I’m a 17 year old guy, 5’8″ tall weighing roughly 130 lbs. Would you recommend this workout for me, or perhaps delay it until I am older? I am unsure if I have reached my full height, in fact I almost definitely I haven’t, and I don’t know whether or not this will stunt my growth in any way?
Your advice would be greatly appreciated as I’m quite a skinny guy, I eat pretty healthiy but I think I need to bulk up and get in shape!!
Thanks
Hi CJ,
Exercise doesn’t stunt your growth unless you are malnourished which if you live in the U.S. probably aren’t. Check out this page to learn nutrition for muscle growth and start the plan.
Keep me posted!
Todd
Hey Todd I play rugby I don’t know if you’re familiar with the sport but it’s quite physical I have trials at a professional club coming up and I would like to know if this program will give a good boost to my strength and power also I was wondering if this program can help me gain muscle mass I would like to go up by about 5 kilos I don’t know if this will help but I’m 6 feet tall 85 kg (187 pounds) and I’m 17
For sure Sam. I am very familiar with Rugby. You are an animal for doing it. I watch it on TV and am always impressed with the athleticism and guts of these dudes. It will boost your strength. In terms of power I would recommend plyometrics or pushing tires in the street. That is good for power.
You need to eat right and train right in order to gain mass. Check out the articles I linked to.
Todd
This looks like an awesome workout. I am 28 yrs 5’7 weighing 240 lbs. I really want to concentrate on losing weight and leaning up. I can build mass later. Can I achieve good weight loss with this routine without cardio or should cardio be done on days I do not do this routine?
Hey Jose,
Yes, cardio is a great tool for increasing cardio vascular health. Find an activity you enjoy and can commit to doing on the off days and stick to it.
Let me know how it goes.
Todd
Hey Todd,
Love what you’re doing here, thanks!
Anyway, I’m 26, living the office life. All my life my posture has been bad (not terrible, just not good enough). I’m wondering how this workout would effect my posture.
I noticed when I do the plank exercise (regular plank, not side plank), it really helps.
Should I insert a few sets of the plank on my rest days, or is this workout plan enough?
P.S. I haven’t exercised in a looooooooong time.
Thanks
Hi Nikolas,
Well there is no time like the present!
Yes, planks are a great way to strengthen your back and improve your posture and great addition to the program. Also, here’s a great routine for improving your posture at work. Do this twice a day.
Let me know how it goes!
Todd
Hey Todd!
Haven’t started this program at the time I asked the question, but hey…better now than never.
I’m just worried about one thing. My core is weaker compared to the rest of my body (consequence being poor posture) and I want to develop this part more. Sort of, put an emphasis on it by doing more exercises, or changing the sequence by doing the core first.
What do you suggest I do? I’m very keen on starting this program, but this is my main worry.
Thanks
Hey Nikolas, no need to readjust the workout. Just do your best to get through each exercise in the correct sequence. All of the exercises work your core to some degree so it will get stronger very quickly.
Was planning on starting this workout today. I have a question regarding two of the exercises. The majority are pretty much straightforward with counting reps and going to fatigue. However, I’m curious about the Karate Squat and the Side Plank. In the Karate Squat, are we to alternate sides or go to fatigue on one side then switch and do the opposite? My question regarding the Side Plank is similar… since there are no “reps” to count, do we simply just go for time on each side and record that on our worksheet?
Thanks for putting all of this together! I can’t wait to get started!
Hey John,
That’s great!
For the karate squats stay on one side until you totally fatigue, then switch sides. That way you blast each muscle fully.
And yes, for the side planks just could total number of seconds and try to break that record each time.
You got it!
Todd
Hey Todd!
Ive read your program and i want to ask you for advice, im 18 years old and im a skinny guy. Im planning to start working out in the gym tomorrow but i honestly dont know what plan or what excersices i should do.. My goal is to gain weight, muscular volume and have a good cardio, as soon as possible! So if you recommend doing your plan for my goals ill do it!
Thank you!
Hey John,
Glad to connect. If you are looking for plans to help you at the gym I recommend my good buddy Hugo Rivera. Hes extremely knowledgeable.
If you want to workout in your own home, then my plan will definitely help you achieve your goals. Also, make sure you are getting the right nutrition.
Hope that helps.
Todd
Hi
I’m quite intrested and i like the description of this workout, so I wanna know example for Karate Squat should i do it just with one leg or score bouth legs, and for side plank, how should i messure it (by timing or what, bouth sides or just one), thank you
Hey Ivan,
Do both legs and for side plank you should measure it by time and both sides.
Hope this helps.
Todd
Yes it helps.
Thank you Todd, you really treat us like family, than you.
I appreciate that Ivan. I see you guys like family.
Hey Todd,
October 1st I started the 3 mo body weight program. I am eating frequently but smaller meals and lots of fresh fruit. When I cant get a full meal in I supplement with a 30 gram protein powder and some fruit and it holds me pretty good. I do the workout plan mon,wed,fri. First two weeks i was unable to workout on friday due to lots of homework. I was set on working in cardio on my off days to help torch extra fat and calories but will probably start that on the active recovery week. Any ways, I started on october 1st at 243lbs and weighed in at 237 at the start of week 3. 6 lbs in two weeks! So I cant wait to work in the cardio and see how much more I can lose. The program really kicks my ass being so heavy but it seems to be working. I will be shocked if at the end of the first month I hit a total of 12-18 lb weight loss but hope it happens. TY!!!!
Jose, This is SUPER inspirational! Way to go!!
It shows you what true motivation and effort can do. Keep going my friend. I hope you are taking before/during/after pictures!!
I am 14 and in pretty good shape. I would like to gain at least five pounds of muscle and lose the last bit of fat on my body. And i was wondering if this would be good for that?
Hey Max.
Certainly, though nutrition is really important too. Eat small, frequent meals, LIMIT processed carbs and get about 1gm protein in. Also, 5-6 servings of vegi’s per day too.
Train hard!
Todd
Hey Todd its me again, had a quick question. I work in the restaraunt biz and usually dont get home untill between 1030pm and midnight. Thats when i have my last meal, dinner f u would call it. Is that too late to be eating? I have read different opinions on this matter. Thanls
Nah, don’t worry about that jose. None of us live in an ideal world. Keep going with your plan of action just make sure you don’t eat processed carbs just before bed. This will spike your blood sugar levels and your body will story it as fat. Eat lean meats and vegis as your last meal.
Todd
Hi Todd,
how much sleep should i be getting every night to actually let the muscles grow ?
Hey Arjan,
Great question. Ideally 8 hours of sleep. Though not always doable.
Todd
okay thanks
for sure!
Hi Todd,
I’m a freestyle BMX rider, would you recomend this “BW workout until failure” for me?
I want to start this 3 month workout next monday. It will help me prevent injury and I will recover faster and have more strenght right?
Thank you for your time
Hey Chris, Sorry for the slow response. For sure. You definitely need to go to failure in order to build muscle. Don’t worry about getting big and bulky. You need to live really heavy weights to do that. With this workout you’ll gain muscle but still stay lean for your BMX tricks!
Thank you.
This all looks quite complex and otherwise promising but will this help me towards building muscle and gaining some sort of mass? That is my overall question. i just want to know if through this alone if i can gain a lot of muscle mass through this routine. i know, however that i would need to eat a certain amount of grams of protein and carbohydrates and what not on a daily basis but would this be worth my 3 months? I’m 6 foot 155 lbs and hoping to finally find a plan that helps me achieve my goals and wont leave me feeling full of questions about whether or not this will end up helping me achieve my goals in the long run. Please answer the most honest and thank you in advance for your cooperation.
Hi Eduardo,
Yes, but you have to eat properly too. See here: http://ashotofadrenaline.net/what-to-eat-in-order-to-gain-muscle-mass-an-easy-to-follow-guide/
And make sure each rep is to total fatigue. If you are cranking out more than 15 reps for a particular exercise, adjust your hand position to make it more difficult so you can stay in the 8-12 rep range. That’s how you need to build size.
Todd
I forgot to say that I am a track and field athlete that is looking to become a college decathlete in the future. i want to gain muscle but yet sort of be lean
Make sure you are eating enough. If you are burning off your calories on the track than you won’t build size. You need to consume more than necessary in order to gain size.
Hey, I don’t seem to be able to download the pdf. I’m all fired up but I can’t get the file. Bummer.
Hey David, Yeah, I’m having problems with the download feature. If you subscribe to the program via email (upper right hand box) you’ll get the program in the book.
Hope that helps. Trying to figure out the code malfunction.
Todd
Whats up Todd,
so a few posts up i said i had started this program October 1st weighing 243 and three weeks later weighed in at 237. During active recover week i ran on a treadmill for 45 min 3.days on that week and today i started month 2 of the program weighing 235. 8 lbs in a month, not bad. Just keeping you posted
Jose that is AWESOME!!! Way to go man! Keep rolling buddy. Exercise and good diet practice is the only way it happens. Congrats to your success!
I’m going to start this in november. Sharing results by the end of the summer here ( about January 31th). Just one question: I’m acctually going to the gym also 3 days a week, and is that a problem to follow ur training also (in between days)? Thanks.
Hi Olavo, That’s totally fine. You can definitely incorporate gym training with this plan. Keep me updated.
Thanks Todd! I’m really glad to find a website like this with an active trainer haha! Ok then, I will keep you updated. Thanks.
Hey, I am going to start this workout today to supplement the weight lifting program I’m doing. I weigh 165 at 5’8″ with 12.5% body fat. I was a swimmer in high school last year but now in college I just workout on my own and was looking for a super intense calisthenics workout because it seems to me weightlifting is hard to make more intense w/o risking injury. So I am curious if this workout will get rid of the excess fat on my body when I’m already following a good diet with 5-6 small healthy meals a day and drinking a gallon of water.
Thanks for the workout, super excited.
Hi Brad,
If you are already following a good nutrition plan (which it sounds like you are) then yes this workout will help you lose body fat. Nutrition is always first priority when losing body fat and exercise is second.
Good luck!
Todd
Finished the first workout. The workout destroyed me, I have not felt this sore since the 12 weeks to BUD/S workout. Great workout, definitely going to get my friends to try it! Thank You!
Hey Todd! I did my first workout today! All I gotta say is that this thing is crazy haha
feels like it really works! I just need help with something, how can I train myself to get passed by that ” I can’t beat myself ” phase ( when you know you gotta do more but you can’t just do it)? Thanks!
Hey, jus decided to start working out a little bit and used this 3 months workout schedule. I got 2 questions regarding this:
1) Should I carry out this workout before or after my breakfast? coz i researched a little bit and it is said that is is better to workout before breakfast as it helps to burn more fat…etc. But i really feel lethargic working out without my breakfast.
2) With regards to nutrition, what food would you recommend me to consume after workouts?? I do not intend to purchase any forms of protein powder. Is it alright if i just consume food like wholemeal bread, peanut butter, tuna and eggs and stuff like that??
Thks
Hey Ted,
1. If can’t get a good workout in because you feel tired without your breakfast… than eat your breakfast. Intensity during a workout is WAY more important than burning a tiny bit more of fat on an empty stomach.
2. Definitely not the bread. If you are looking to lose fat, bread and other processed, low fiber, low water content carbs are horrible. Eggs, tuna, chicken, nut butters (no sugar added) are all great options and will help to replenish protein levels.
Here’s a good article that will help. http://ashotofadrenaline.net/what-to-eat-in-order-to-gain-muscle-mass-an-easy-to-follow-guide/
Todd
Is this workout good for buring fat? Or is it just good for building muscle?
Any feedback is much appreciated!
Can I crosstrain with 2 days of Martial Arts and still
benefit?
Also, what if I work up to 50 reps of certain exercises will
high reps build?
I am 41. I play indoor soccer on Mondays (very high intensity sport) and I practice Martial Arts on Tuesdays and Thursdays. I can also follow this routine and get benefits?
Thank you.
For sure Albert! Give it a go!
hey, i have jus completed the 1 month training in this program. the exercises are rather effective in training most parts of my body. however, i feel the lack of biceps training in it. am i doing anything wrong or will the next 2 months of training include exercises that focus more on biceps?
also, regarding the exercises in the 2nd month, is there an alternative exercise i could do instead of the full bridge exercise and pyramid exercise due to neck problems?
thanks
Hi Ted,
Yes, you may certainly add pull ups and chin ups. Both of them are great for developing biceps.
In regards to alt exercises for neck- Lay on the ground and lift just your head. You will be tucking your chin into your chest. Also, bend your head side to side while laying down. This will help strengthen your neck.
Glad to connect!
Todd
Would you recommend this training program for women?
Thanks!
Hi Ana. What are your goals? Many women have done this program with great results!
Start tomorrow…will be sexy by spring break!!!
Awesome Rachelle! Let me know if you have any hurdles. Happy to help.
Hi Todd,
I want to follow you program and I have downloaded your PDF-file.
I like the fact that it has many push up en squat variations, but as an unexperienced fitness guy, I don’t know what all these variations meen. Do you have like a manual which describes what I need to do with al the different push up variations?
Greetings from Holland
Hey Cas,
All the exercises are on this page: http://ashotofadrenaline.net/body-weight-exercises/
Let me know if you have any more questions and good luck with your training!
Todd
Hi Todd,
Im 14 and I’ve been active all of my life. Right now I’m doing this every other day and the other days I’m doing your “Hardest 3 Minute Bodyweight Chest Workout”, “Quick & Brutal 5 Minute Body Weight Leg Workout”, and your “The 7 Minute Ab Workout From Hell (Using Ab Exercises You Have Never Seen Before)”.
I was wondering if you could e-mail me or post the pdf for this 3 month plan as a exel spreadsheet or word document. I tend to loose papers like this pdf after I print them.
anyway happy holidays
in case your wondering I get my cardio at wrestling practice
Awesome! Wresting is GREAT cardio. I used to do Jiu Jitsu and was totally blasted after practice.
Hey Miguel,
Congrats on being so active! Wow! It sounds like you are kicking on all cylinders!
If you subscribe to the site (via the email optin box at the top right) you’ll find a lot of the workouts in pdf form.
Hope that helps!
Todd
Hi Ryan, just submitted e-mail for your e-book, but didn’t get reply. Should I resend, or wait for?
That’s weird Marc. I would try a different optin box and if it still doesn’t work let me know and I’ll send it through my email: todd@ashotofadrenaline.net
Hi Todd!
I am a woman and I am very interested in starting your program. I have an idea to combine it with high intensity cardio training, cause I also want to loose some pounds. I just wanted to ask you how I should combine it and make a schedule correctly to not overload my muscles? I also would like to know if it’s necessary to use some supplements after your workouts.
Hey Raminta,
Great questions. No need for supplements. Just eat healthy. There are a lot of nutrition articles on the site.
In terms of HIIT, I would recommend doing 2 days of HIIT that go for no longer than 20-30 minutes each session. That will be a good balance with the 3 month program.
Thanks for the comment!
Todd
Falling Tower and Bear Squat are not easy as I thought they would be!!!!
Fo sure Raj!!
Hi Todd,
Due to a very complicated schedule between work and university, I decided to do bodyweight training at home since I don’t have access to gyms o free weights. I came across this website and this program, and last night I gave it a try. I couldn’t believe how weak I am regarding my upper body, since last month I was working on Bill Starr’s 5×5 with some success (160lbs bench press, 90lbs millitary press). I’m gonna work my way up to finish this routine like a soldier, I’m really excited about what I could achieve by following the plan and being strict about my food intake (been working on that in the last months).
My question is regarding the program itself: Once the 3 months passed, what should I do? Could it be good to start the workout plan after 1-2 weeks of recovery and try to improve the numbers, or would it be better to move to another plan? Please tell me your opinion.
Best regards,
Fede.
Hi Fede,
Great question. Either are good options. I would focus on getting through the 3 months first. Then take a short active recovery week off and hit it hard again.
Todd
Hi todd. Quick question, you say that the optimal rep range to build muscle mass is 8 reps and yet in this program you say you should work to fatigue every excerise but i can do alot more than 8 reps. Should i try really slowing down every excerise or do something different ive been traning for years now at the gym but hit a plateu and was wondering if your excercise techniques would push me past it. Im already quite lean so would this routine be any good for me? Also can any one tell me if theyve had good results/gains off this routine. Btw im lookin to gain muscle mass/size/strength. Thanks
Yes, good point. That’s why you need to make sure you fatigue in the right rep range. Adjust your body weight distribution when doing the exercises so that it forces your muscles to work harder.
Yes, it will help you build size if you fatigue in the right rep range and are getting enough high quality food.
Thanks for the question!
Todd
Hey Todd,
I was just wondering if your 3-month workout plan will help me build muscle mass while shredding fat because that’s my aim at the moment. Or is it just going to get me toned ? I’m a 6-footer so it wouldn’t look nice if I’m skinny toned, if you know what I mean.
Thanks
Hey Gerrard,
See a comment just above yours. Essentially you need to fatigue within the right rep range. That’s they key.
Todd
Also im thinking of incorporating some of these body weight exercises into my weight training do you think this is a good idea or should? If so do you think its wise to slow down every weighted move to 5 secs down 5 secs up for maximum muscle tear? Sorry for firing loads of questions at you. Hope to here from you soon. Aaron
Yep, I go through that technique in my program. Slow and steady is much better than fast movements.
How do i know how many sets to perform?
Hey Nick, Its one set and full fatigue with the reps. Each exercise is one set then move on to the next one without rest.
Hey, this workout regimen really looks great and interesting! How many reps and sets should I attempt to perform for each exercise though?
Hey Steve, in terms of reps go to full fatigue with each set. In terms of sets you’ll do one set and then move immediately on to the next exercise. Let me know how you like it!
Looks great starting tomorrow but I am going to add some bicep work to it eg.
Under grasp heaves
Over grasp heaves
Wide set heaves
Hammer grip heaves
Heave holds
Rope heaves .. Ect
Great idea Sam! Keep me posted!
Great website Todd!
I am going to begin this routine after the weekend.
I have one question though; is there any diet guides or plans that you would recommend to go along side with this routine?
Hey Jack, For sure brother. Not sure what your goals are exactly but here is a great start: Good nutrition
Great, thank you.
Will begin tomorrow!
Awesome!
Hey Todd! I’ve been looking over this workout and it definitely looks intense. I’m about to turn 17 on the 5th and really need to lose weight badly. I’m 5’11 at 230 and by the looks of my body around 25% bodyfat. I can’t really control my diet due to a lack of money in the house and school. I’m just looking to lose fat. Do you think this would still produce results considering I can’t really control rather or not i’m getting protein over carbs and fats? I can eat whole grain cereal in the morning with a low amount of milk, or just dry with a glass of water. Lunch at school is completely different every day, and dinner is out of my control. So I know I can do portion control just not quality. Do you still think this is something to give a try at considering the above? I definitely need to lose weight. For health and well yes for the more shallow reasons as looks.
Hey Chris,
Thanks so much for the comment. I totally understand that it is extremely difficult to control your diet due to other people controling the meals. I am happy to help guide you through the process of losing weight but we definitely need to figure out a way to control your diet. Can you convince your mom to buy extra food for you and bring a bag lunch to school?
The program will be a great start in terms of fitness but you really need to control your diet and get QUALITY foods in order to lose weight.
Todd
Hey Todd, I still not understand about the reps. Can you explain more briefly about it(like example or etc.)?
Hi Gintoki,
Here’s an example, Push ups until I reach total fatigue (say 30) then the next time I do it I strive to do 31.
Holy Sh*t…That kicked my ass…
God I was rubbish! Due to the speed of it (no breaks) and the fact it’s one upper body exercise followed by another until all 5 are done, makes it so that exercises I could usually bang out 20 or 30 of have me screaming at 10…
Hopefully I will get more proficient as time goes on.
Awesome Jack! Yes, it certainly is tough! Great job on pushing through!
where can i find how to do all these different kinds of pushups??
looking forward to it!!
Hey you can find these exercises here.
Hi Todd,
Can I/should I be doing any other workouts the remaining four days of the week?
Thanks!
Hi Juli,
By all means feel free to do workouts on the other four days. You don’t have too but its certainly a good thing if you do.
Hi Juli, My recommendation would be to follow the program as closely as possible. If you wanted to do something on the other days, that’s perfectly ok but the program is designed to be enough for people that are relatively fit.
Hi Todd.
Currently I am doing Krav Maga classes 3 times a week which overall could be classified as cardio+ a whole lot of bodyweight training. What I want to do is use the rest of my free days (with Sunday off ofc) to do strength training. Would you still recommend this workout or should I go for one that keeps everything in the 6-8 range of repetitions?
Thank you.
Hi Some guy,
Its a great program for strength program. Just do it on the days you don’t have Krav since I know that classes can be exhausting. I have done Kenpo for several years and know how difficult this type of training can be.
Todd
Hey Todd I started the 3 month extreme soa program today. The way I understand it you are trying to reach maximum reps on each exercise. So on this program you are pushing for High reps as possible going from one exercise to another with little or no rest.
This is different from the Overload program rep protocol of 6-8 or 10-12. I have read that high reps is only good for muscle endurance but does not aid in strength or muscle growth because your body adapts. Like to hear your thoughts. What I found was that I did good on first exercise of Barbwire push-ups but next exercises the reps where lower. Just wanted to make sure I was on right track.
Hi John,
That’s exactly right my friend. Overload is more of a muscle growth like a body builder. This routine is still strength building but won’t get you really large. It will help with getting cut (of course you have to follow good nutrition).
You are on the right track! Keep me posted!
Todd
Hello. Would you recommend this program for someone who hasn’t exercised that much in a while?
For sure Johnathan, Just listen to your body and if things get too strenuous… back off a bit.
I saw that somebody asked you about pull ups. Can I put at least one pull up day in this program?
Definitely Nemanja! That would be helpful for working the back and biceps.
Hey Todd,
I was wondering, how exactly does the 15 minute chest burnout work? Because If you go to fatigue on each execise, wouldn’t that mean you’ll barely be able to do the rest of the exercises, in the same set itself?
thanks,
Mario
Mario, great question. It certainly is a touch routine. The goal is to work different aspects of the chest muscle group. For example, if you were to just do standard push ups over and over again, you are right that you wouldn’t be able to finish much of them. But if you change up to decline push ups and then dips, etc. it totally fatigues the muscles in an intense way.
Hope that helps!
Todd
Hello!
You seem to have forgotten the “Plank Runs Excersice” on month 1 for the pdf file.
Other than that, great workout. Tried it today!
Sincerely
Dennis
Thanks Dennis. Oops, I’ll have to get that in there.
Thanks! Great workout have been looking a comprehensive bodyweight workout to build strength and lean out. What is the best why to incorporate pullups into this routine? So I do multiple grips per workout or do different grips on different days. I am probably intermediate level.
Thanks again
Hi Sterling,
Thanks man! I would choose two different styles of pull ups and incorporate them when you are doing the other upper body exercises.
Todd,
I am very happy with my results after week three of phase two. I lost all my hunting weight/turkey day/Christmas dinner and not to mention I am a cookie monster. Nom Nom Nom! All kidding aside I am very happy I found your website. Although I added pull ups to the routine and I am running on my off days, I managed to get down to 170 from 204 and I am putting on lean mass and back up to 179. Thanks for helping me get back on track.
Very Respectfully,
Justin
LOL! I don’t eat them very often any more but I used to devour cookies!
Great job on the pull ups and HUGE congrats on losing over 30 lbs!! Wow buddy! You rock!
Todd
can i do hiit on tuesday and thursday for months 1 and 2
For sure Christian. That is a great addition!
Hay Todd great workout, I just wanted to ask where are the exercises that will also target my back, as this is the only one that seems to be left out?
Cheers
Lewis
Hi Lewis,
You can definitely add them in. It was originally created to be a “travel” routine. I recommend adding pull ups into the mix.
Todd
(I say Saturday generally since we usually have our purchase built on Friday soon after which it a number of
many hrs on Sat. There are those that know what
it takes to have a successful garage sale and others that wouldn’t have a clue if it were pinned on to their lapel. The people who come to garage sales are just ridiculous.
Similarly, it can improve the rate of metabolic activity as well.
If enzymes are added to it, it can prove to be a welcome alternative to
those medications that contain very large quantities of chemicals in
them. Scientists have also found several compounds within avocados which might help prevent cancer.
Hi there,
I’m a 15 year old skinny teen. How effective can I make this workout, and what kind of results should I expect in the time? Not looking for a six pack, but definition in abs, arms, bigger chest, etc. Is there a better program for the circumstance? And do diet rules change for me? Thanks!
Hi Anon,
You definitely want to make sure that with each exercise you are fatiguing within a low rep range (6-12). If you can do above that with any of the exercises than you will be working muscular endurance instead. For diet info here’s a great article to read that will help you build muscle.
Thanks! I have a few questions about the actual workout. So I just run through the exercises one time? So by the end of all the upper body workouts, I should be as exhausted as possible? Also, knowing me, after the first few types of pushups I feel like my arms will give out sooner than my chest will. How can I avoid this or work around it? Going to start tomorrow, hopefully will get results in three months!
Hi Anon,
Great questions. Yes, run through it one time. If you are not fatigued after that time than you can run through it again. That’s ok about your arms giving out before your chest. Over time your arms will get stronger and your chest will begin to fatigue.
Oh sorry one more thing. I was curious how the active recovery week worked. Does it just allow the muscles to grow/repair more? And can I still do activities like tennis during the weeks I am still doing the workouts?
Where are the pull ups chin ups etc?
Hi Devon,
You can feel free to add them.
Probably month one.:-0
Hey! Sooooo I m an overtrained ex-crossfitter….the past 8 months have been horrible for my body (bronchitis four times, sprained ankle, anxiety, weight gain….not much but a little) all signs point to overtraining. Crossfit definitely encourages the perfectionist competitor to kill themselves every day which leads to feeling horrible all the rest of the time!
I have taken the last month easy to let my body repair itself and have become interested in bodyweight movements and am not sure exactly how to start. I guess fat loss would be my immediate goal. I am strong and athletic naturally but am scared of overdoing my training. Do you think that training to failure as you suggest for these workouts would exacerbate the issues that I have?
Also do you have any tips for women specifically? I see that most of the comments on here are from the male population but it would be cool to hear what you have to say in regards to women and this type of training.
Thanks,
Holly
oh also! I had been crossfitting for about a year and a half prior to the issues flaring up. I was pretty good honestly….its hard when you are already athletic going into something like crossfit….you are pushed to try things before you have the strength to really support yourself properly (muscle-ups, kipping pullups, burpees) . Not trying to say i was or am awesome just wanting to let you know i wasnt a beginner to working out or sports going into crossfit
all the crossfit crazy was awesome and then…it all just hit me like a ton of bricks
Yep, progression is really important. Sometimes we go all-in and then pay the price. Thanks for the info!
Hi Holly,
Welcome to the site! I am actually writing an article now on women and strength training so keep checking back to the site. I do recommend this routine. It starts off slower so it will give your body a chance to recover some more then it ramps up. If you are finding that it is too much than you can always back off a bit.
Todd
Hey! I just finished my first run at this workout and was also confused about the amount of reps to be done. I did the 8 rep range and barely broke past 10 minutes. Next session I will be doing to my max! Dying to take another run at it as I have been out of commission for a couple months. Also, I totally suck at the Gracie Drill and seem to have lost all my coordination. Is there a substitute I can do while building my balance back or should I just go slow and learn the foot placement? Overall this seems great but am a little concerned as I would like to build muscle. I am just so used to using free weights and fight myself to try something new, always seeming to run back to the weights though. Guess it’s a comfort zone for me.
Do you have a routine like this with pullup/chin exercises incorporated?
All in all, awsome!
Thanks Mark! Yes, you can definitely add pull ups and chins into this workout. If any of the exercises are too easy and your fatiguing in a rep range that is greater than 15-20 than you won’t be building muscle. You have to stay low. How do you do this? Here’s an article I wrote for my buddy Adam that describes this. http://www.bodyweightcoach.com/03/bodyweight-exercises-build-chest/
Thanks Todd. In glad you said that I was definitely curious about the rep range. I am still sore from two days ago. Great workout! I love the frog pushups they are killer. Il need to work on my Gracie Drills though not used to the fast movements!
Awesome Mark! Yep, its a killer.
Hi Todd,
Quick question. I recently quit Crossfit after a year of intense training due to lower back injury(rotated hip) and I really want to stay fit but without using free weights (deadlifts caused my lower back injury). Would you recommend your program ?
Also even after Crossfit where we workout till muscle fatigue, I haven’t been able to loose my belly in over a year!
Any advice would be great!!
Thanks for your time!
-Ani
Hi Ani,
I certainly recommend the program. The 3 month plan is a great plan to help you stay fit with body weight exercises. It will also help strengthen your back. Do you want advice on losing belly fat? Sounds like you already achieved your goal.
I have one other question about rep ranges. Say if Im doing barbwire pushups and I exceed the 15-20, how would I make that more challenging? Would it be best to move onto the month 2 workout plan? Or at a minimum, replace certain workouts with month 2?
Hi Mark,
Nah, stick to the plan best you can. You can always make exercises harder. For babrwire try putting your feet on the couch or if you have a weight vest (or back pack with weight) than that will add intensity and help you fatigue in the right rep range. Though don’t take too much time in between sets. The goal is to go from one to the other quickly.
I am just full of questions today. I meant to ask you about cardio. I enjoy running but want to be able to use this as a tool to maintain while I build some muscle. I have a tendency to run too often as it becomes addictive. What would a good amount be for someone who just wants to keep the extra fat off? I was thinking 2 – 3 a week at 2.5km. I found that running 5k, 3 times a week created muscle loss. Can be a difficult balance at times.
Hi Mark,
If you enjoy running then go for it. It is healthy and it sounds like it is fun for you. Running is not a “fat-loss” activity. It actually burns very few calories. Though I definitely recommend it for cardio health.
Hey Todd, I took a look at your link and found it very interesting. I am planning to make my own weighted vest. It’s not needed quite yet but will come in very handy as I progress. Until then, for certain exercises I’ll throw some weight in a backpack and strap it on tight. LOL that should help me keep under my rep range.
You got it!
“No rest in between each exercise. You move right to the next exercise as soon as you reach total fatigue with the previous exercise. You don’t stop until you are totally done with the exercise session. You can stop briefly to drink water but that is it!”
Does that mean I should do the 5 upper body exersizes in a row, then rest, then do the 5 lower body exersizes… or that I should do all 15 exersizes in a row without resting in between? I’m kindof confused with the ‘exercise session’ part.
Hi David, Do all exercises without any rest. Hope that helps.
so, after the three months, what am i supposed to do? go back to month 1? im still at the first week but i was just wondering
Hi Roger,
You may choose another workout from the site. There are plenty there. What are your goals?
Dear Todd,
I am a 14 year old guy. I am 5 feet and 7 inches tall. I’m looking for a workout routine that would help me build muscle and strength. I want to have bigger arms, legs, and chest. I want to get some of my abs to show (I am not overweight). I was wondering if this workout could help me get to these goals? My other question is that is the rep range until failure?
Thank you for listening,
From Ajay
Hi Ajay,
Nice to meet you. Yes, certainly this routine is very good for building strength. If you are just starting out than you can use it for mass gains but if you are more advanced than I would recommend either Bodyweight Overload or Iron Body.
Yep, the rep range is to failure.
I’m confused do I do upper and lower, core exercises in 1 day??
Yep, Basically work your way down the exercises as laid out.
Ok, one more thing do I keep doing the same exercises every other day and the additional 2 weeks until the next month comes
Hey Chris, Not exactly clear on the question. You do the exercises as laid out and then in month 2 follow the days/exercises laid in that. Sorry for not understanding.
Hope that helps.
I’m confused do I do upper and lower,abs all in 1 day??
What is your email Todd? ?
todd@ashotofadrenaline.net
I noticed this problem. Also noticed that some of the details of each exercise were missing. To alleviate that I just goggled alternate sites of these exercises each time directing me to the exact same videos.
Most of the exercises are on the page here: ashotofadrenaline.net/body-weight-exercises/
If you can’t find them, just put them into YouTube and the same videos by A Shot Of Adrenaline are there. I only needed to search for one video. Use the “Finder” tool on your browser (Control+F or Apple+F) to find the exercises on that link, they can be a little hard to find on your own.
Thank you so much Anon! This is SUPER helpful!!!!!!
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