The Bodyweight Master Phase 2 [PDF]

Zitiervorschau

THE THE

BODYWEIGHT MASTER

THE WORKOUT PROGRAM Phase 2 BY STAN

BROWNEY

THE WAY

What to do, when & why? The questions of life.

And I’m talking about everything, everywhere and all the time: Your body; physically and mentally. Your social interactions; friends, family and even enemies. Your knowledge. Everything. How to: deal with it, improve, better and progress. This program (‘THE LIFESTYLE’) is designed to focus on all these points, in all areas, and discuss and tackle the occurring problems. All the information in front of you is based on studies, books, experiences and the internet, yes, the internet.

“In order to progress, you need to work for it and allow ‘change’.“ What if I told you that with simple changes, your entire life could change. Would you believe me? My goal is the create a clear path, a way of life that everyone can apply to their situation. As mentioned above, in all categories: Health, work(outs), social interaction, style, habits etc. etc.

LIFE-LESSONS EMBRACE THESE BASIC bAsic lIFE-lESSoNS life-lessons

Don’t condemn too quickly. Prejudice causes the biggest and most fatal mistakes.

 cknowledge A the fact that there is ALWAYS room for improvement. Perfection is a delusion.

Allow A llow the visions of others to impact you, don’t be too sceptic, think about them rationally.

You WILL fail. But it’s about how you cope with that.

-ABRAHAM LINCOLN

f o e l b Ta s t n e t n co

THE PROGRAM

5

THE WARM-UP

9

GOALS SHEET

WEEK -1

10

11

PROGRESSION SHEETS

WEEK 1 - 4

14

12

WEEK 5 - 8

TIPS & TRICKS

23

31

FAQ

37

RE-USAGE

34

DISCOUNTS

41

ABOUT THE AUTHOR

42

THE PROGRAM During this 8 week (actually 10 week) program, the intermediate/advanced workout program, we will focus on PROGRESSION. Progression in 2 areas:

Strength. Which you build with a bodyweight/ calisthenics and weightlifting approach

PhysiQue. PhysiQye. Which you build with a bodyweight/ calisthenics and weightlifting approach

So area 1, STRENGTH: Since you bought this program, you want to combine the two forms of art called: calisthenics and bodybuilding.

(no clue why it says CALLISTHENICS with double L) Calisthenics focuses on strength, power and explosiveness. Making the impossible (looking) exercises possible. This is exactly what you will learn.

And area 2, PHYSIQUE: Calisthenics isn’t exactly known for its ‘muscle building capabilities’. In fact, people say calisthenics doesn’t build muscle.

FAKE NEWS. (it does) As a matter of fact, I believe combining different approaches is the ultimate approach. When I’m talking about the ‘bodybuilding approach’ I’m talking about reps and sets, rest time and, yes, implementing weights into your workouts. (optional, but in my opinion a must, eventually.)

As said,

PROGRESSION is our main goal here. The way to that healthy year round beach body physique is clear: Working your a$$ off with the calisthenics and bodybuilding approach. But PROGRESSION in area 1, your strength? Simple: as you can read in the ‘about the author’ page I’m a fan of basics, and you should be too. During the program you will get better and better at the basics. Cleaning up your form, making your push-ups, pull-ups and dips max. go through the roof and learning explosive and static skills.

FUN FACT

All skills do not only require you to be able to do basics (like a minimum of 20 push-ups and 10 pull-ups before you try the muscle-up). You also need to progress in your basics if you want to do more muscle-ups in a row or hold your front-lever longer.

BETTER BASICS = BETTER SKILLS

In this program you can decide whether you work out 4,5,6 or 7 times a week! 4 times a week

My opinion

If you skip leg day lol AND choose to rest on day 7 (Sunday Funday).

Don’t skip legday. It makes a body a body.

5 times a week

My opinion

If you train legs once a week AND choose to rest on day 7 (Sunday Funday).

There is nothing wrong with this and I actually did this too a few times during weeks with little time or simply because I was too sore/exhausted.

6 times a week

My opinion

If you train legs twice a week AND choose to rest on day 7 (Sunday Funday). OR you train legs once a week and choose to work out on day 7 (Sunday Funday).

Both are a great option.

7 times a week

My opinion

If you don’t know what rest means.

I am like this. BUT be careful: really take your rest when you need it, don’t ‘kill your gains’. I structured this program in a way that it’s hard to ‘over train’ – but it’s possible and listen to your body.

Don’t forget

WARM UP The most important part of the workout.

Why? Because if you skip this part you can risk never being able to work out ever again, and remember: being able to work out > not being able to work out. xCLICK HERE FOR THE VIDEOx

START >

50 rope jumps OR 50 jumping jacks

>

Rotator cuffs

>

Stretch out

>

>

Scapula Pulls

SQuat-pulls

> Pull ups

>

Wrist exercises

>

pushups

TIP

Pulls |tucked|

>

Finish

>

IF WORKOUT INVOLVES FRONTLEVER/BACKLEVER ADD THIS TO THE WARM-UP!!!:

Skin the cat

Prevent severe injuries and long breaks from happening by always warming up before any activity. The back lever is a cool movement, but not really the most ‘natural’ position of your body; please be cautious and ONLY perform this movement if you have completed the warm AND feel like your body can handle it. I was there when one of my friends got injured during this movement, he was out for 6 months. xCLICK HERE FOR THE INJURY VIDEOx

WEEK -1

In week -1 (or week 0) you are going to look at your level:

What can you do?

What are your goals? What do you want to be able to do?

Tracking your progress is important. Not only because if you don’t track your progress, or at least acknowledge progression, you are not getting better. PROGRESSION = STRENGTH AND MUSCLE GAINS. I mean, we all want to show off with that front lever one day right? But also because that’s how I determine which movement, which variation and what weight you need to work with. During this workout you’ll learn to determine which variation you need to do, with how much weight you need to work (if you even need weights at all) and more so you can choose the best option. Thus better results! In this week, before the 8 week program, you are going to determine YOUR level:

How strong are your basics? Push-ups, pullups, dips, squats, handstand)) handstand

How strong are your statics? Front-lever, back-lever, planche)) planche

How far do you think you will come?)) come?

What kind of goals are you setting? workout and non-workout related)) related

Here is a ‘GOALS’ and ‘PROGRESSION’ template where you can track your progress and set goals for yourself. xCLICK HERE FOR THE VIDEOx

goals

progression movements

notes

week1

week4

progression movements

notes

week5

week8

PHASE 2

WORKOUT PROGRAM

week 1till4

PHASE 2 DAY 1: WEIGHT-GAINZ (B&B) SEE PAGE 9 FOR THE WARM UP

REST

10 SEC. OF YOUR PROGRESSION / 3 SETS MAX. ALL PROGRESSION / 1 SET

1.5-2 MIN

WARM-UP

1 2

FRONT-LEVER

xCLICK HERE FOR THE VIDEOx

ABS

SUPERSET 15 LEG RAISES OR KNEE RAISES 30 (WEIGHTED) ROMAN TWISTS / 15 EACH SIDE xCLICK HERE FOR THE VIDEOx

3

ONE ARM PULLUPS

4

WEIGHTED PULLUPS

5

BETWEEN SETS

6 REPS EACH ARM YOUR PROGRESSION / 4 SETS

3 SETS WITH 1-2 MIN REST

3 MIN

xCLICK HERE FOR THE VIDEOx

WITH WEIGHT YOU CAN DO 5-8 REPS / 2 SETS WITH WEIGHT YOU CAN DO 3-5 REPS / 2 SETS WITH WEIGHT YOU CAN DO 8-12 REPS / 1 SET xCLICK HERE FOR THE VIDEOx

3 MIN

FINISHER

THE ‘NEW’ PULLUP / 1-3 SETS MAX. REPS xCLICK HERE FOR THE VIDEOx

1 MIN

PHASE 2 DAY 2: REP-GAINZ (C&T&S)

WARM-UP SEE PAGE 9 FOR THE WARM UP

1

EXPLOSIVE PUSHUPS

2

ABS

3 4

8-12x AS HIGH AS POSSIBLE / 4 SETS GO CRAZY / 1 SET

REST BETWEEN SETS

1-1.5 MIN

xCLICK HERE FOR THE VIDEOx

SUPERSET 10x L-SIT TO PLANCHE (YOUR PROGRESSIONS) 5x STIFF L-SIT TO PLANCHE xCLICK HERE FOR THE VIDEOx

3 SETS WITH 1-2 MIN REST

DIPS

MAX. DIPS / 5 SETS IF POSSIBLE: MAX. (PROPER FORM) RING-DIPS + MAX. DIPS

3 MIN

xCLICK HERE FOR THE VIDEOx

FINISHER

THE ‘NEW’ PUSHUP / 1-3 SETS MAX. REPS xCLICK HERE FOR THE VIDEOx

1 MIN

PHASE 2 DAY 3: REST DAY / LEG DAY

WARM-UP SEE PAGE 9 FOR THE WARM UP

1

BETWEEN SETS

PISTOL SQUATS

5x (WEIGHTED) PISTOL SQUATS / 4 SETS

2 MIN

xCLICK HERE FOR THE VIDEOx

2

LEG SUPERSET

3

CALVES

4

REST

SUPERSET 8-12x (WEIGHTED) LUNGES 8-12x VERTICAL JUMP SQUATS xCLICK HERE FOR THE VIDEOx

15-20x WEIGHTED CALF RAISES / 3 SETS

3 SETS WITH 2 MIN REST

1-2 MIN

xCLICK HERE FOR THE VIDEOx

SQUATS

12-15x WEIGHTED SQUATS / 5 SETS xCLICK HERE FOR THE VIDEOx

2-3 MIN

PHASE 2 DAY 4: REP-GAINZ (B&B)

WARM-UP SEE PAGE 9 FOR THE WARM UP

1 2 3 4

REST BETWEEN SETS

EXPLOSIVE PULLUPS

5x AS HIGH AS POSSIBLE + 5x WITH BANDS / 4 SETS GO CRAZY / 1 SET

1.5-2 MIN

xCLICK HERE FOR THE VIDEOx

ABS

SUPERSET 10x L-SIT TO PLANCHE (YOUR PROGRESSIONS) 5x STIFF L-SIT TO PLANCHE

3 SETS WITH 1-2 MIN REST

xCLICK HERE FOR THE VIDEOx

PULLUPS

MAX. PULLUP / 5 SETS IF POSSIBLE: ALL GRIPS (WIDE/NORMAL/CHIN-UP/NARROW/V)

3 MIN

xCLICK HERE FOR THE VIDEOx

FINISHER

THE ‘NEW’ PULLUP / 1-3 SETS MAX. REPS xCLICK HERE FOR THE VIDEOx

1 MIN

PHASE 2 DAY 5: WEIGHT-GAINZ (C&T&S) SEE PAGE 9 FOR THE WARM UP

REST

MAX. BACKLEVER (YOUR PROGRESSION) / 3 SETS MAX. ALL PROGRESSION / 1 SET

1.5-2 MIN

WARM-UP

1 2 3 4 5

BACK-LEVER

BETWEEN SETS

xCLICK HERE FOR THE VIDEOx

HSPU

SUPERSET 5-8x WALL SUPPORTED HANDSTAND PUSHUPS MAX. PIKE PUSHUPS xCLICK HERE FOR THE VIDEOx

ABS

SUPERSET 15 LEG RAISES OR KNEE RAISES 30 (WEIGHTED) ROMAN TWISTS / 15 EACH SIDE xCLICK HERE FOR THE VIDEOx

3 SETS WITH 2 MIN REST

3 SETS WITH 1-2 MIN REST

WEIGHTED DIPS

WITH WEIGHT YOU CAN DO 5-8 REPS / 2 SETS WITH WEIGHT YOU CAN DO 3-5 REPS / 2 SETS WITH WEIGHT YOU CAN DO 8-12 REPS / 1 SET xCLICK HERE FOR THE VIDEOx

3 MIN

FINISHER

THE ‘NEW’ PUSHUP / 1-3 SETS MAX. REPS xCLICK HERE FOR THE VIDEOx

1 MIN

PHASE 2 DAY 6: REST DAY / LEG DAY

WARM-UP SEE PAGE 9 FOR THE WARM UP

1

PISTOL SQUATS

5x (WEIGHTED) PISTOL SQUATS / 4 SETS

BETWEEN SETS

2 MIN

xCLICK HERE FOR THE VIDEOx

2

LEG SUPERSET

3

CALVES

4

REST

SUPERSET 8-12x (WEIGHTED) LUNGES 8-12x VERTICAL JUMP SQUATS xCLICK HERE FOR THE VIDEOx

15-20x WEIGHTED CALF RAISES / 3 SETS

3 SETS WITH 2 MIN REST

1-2 MIN

xCLICK HERE FOR THE VIDEOx

SQUATS

12-15x WEIGHTED SQUATS / 5 SETS xCLICK HERE FOR THE VIDEOx

2-3 MIN

PHASE 2 DAY 7: SUNDAY FUNDAY

1

WORK ON YOUR GOALS - THE GOALS YOU HAVE SET AT THE BEGINNING. GET TO KNOW THE MOVEMENTS BETTER. THIS DAY IS THE DAY WHERE YOU MEASURE YOUR PROGRESS. WRITE (SH)IT DOWN.

2

TAKE A WELL DESERVED AND NEEDED DAY OFF. REST

*This does not need to be on a Sunday.

don’t DON’T stop STOP when WHEN YOU’RE you’re TIRED tired STOP stop WHEN when YOU’RE You’re DONE done

PHASE 2

WORKOUT PROGRAM

week 5till8

PHASE 2 DAY 1: WEIGHT-GAINZ (B&B)

WARM-UP SEE PAGE 9 FOR THE WARM UP

1 2

FRONT-LEVER

10 SEC. OF YOUR PROGRESSION / 4 SETS MAX. ALL PROGRESSION / 1 SET

ABS

SUPERSET 15 LEG RAISES + 5 KNEE RAISES 30 (WEIGHTED) ROMAN TWISTS / 15 EACH SIDE

3

ONE ARM PULLUPS

4

WEIGHTED PULLUPS

5

6 REPS EACH ARM YOUR PROGRESSION / 5 SETS

WITH WEIGHT YOU CAN DO 5-8 REPS / 2 SETS WITH WEIGHT YOU CAN DO 3-5 REPS / 2 SETS WITH WEIGHT YOU CAN DO 8-12 REPS / 1 SET

FINISHER

THE ‘NEW’ PULLUP / 1-3 SETS MAX. REPS

REST BETWEEN SETS

1.5-2 MIN

3 SETS WITH 1-2 MIN REST

2.5 MIN

2.5 MIN

1 MIN

PHASE 2 DAY 2: REP-GAINZ (C&T&S)

WARM-UP SEE PAGE 9 FOR THE WARM UP

1 2 3 4

EXPLOSIVE PUSHUPS 12-15x AS HIGH AS POSSIBLE / 5 SETS GO CRAZY / 1 SET

REST BETWEEN SETS

1-1.5 MIN

ABS

SUPERSET 10x L-SIT TO PLANCHE (YOUR PROGRESSION) 5x STIFF L-SIT TO PLANCHE L-SIT HOLD (YOUR PROGRESSION)

3 SETS WITH 1-2 MIN REST

DIPS

MAX. DIPS / 6 SETS IF POSSIBLE: MAX. (PROPER FORM) RING-DIPS + MAX. DIPS

FINISHER

THE ‘NEW’ PUSHUP / 1-3 SETS MAX. REPS

2.5 MIN

1 MIN

PHASE 2 DAY 3: REST DAY / LEG DAY

1 2 3 4

WARM-UP SEE PAGE 9 FOR THE WARM UP

REST

PISTOL SQUATS

2 MIN

5x (WEIGHTED) PISTOL SQUATS / 5 SETS

LEG SUPERSET SUPERSET 8-12x (WEIGHTED) LUNGES 8-12x VERTICAL JUMP SQUATS

BETWEEN SETS

3 SETS WITH 2 MIN REST

CALVES

1-2 MIN

SQUATS

2-3 MIN

15-20x WEIGHTED CALF RAISES / 3 SETS

12-15x WEIGHTED SQUATS / 5 SETS

PHASE 2 DAY 4: REP-GAINZ (B&B)

WARM-UP SEE PAGE 9 FOR THE WARM UP

1 2 3 4

EXPLOSIVE PULLUPS

5x AS HIGH AS POSSIBLE + 5x WITH BANDS / 5 SETS GO CRAZY / 1 SET

REST BETWEEN SETS

1.5-2 MIN

ABS

SUPERSET 10x L-SIT TO PLANCHE (YOUR PROGRESSION) 5x STIFF L-SIT TO PLANCHE L-SIT HOLD (YOUR PROGRESSION)

PULLUPS

MAX. PULLUP / 5 SETS IF POSSIBLE: ALL GRIPS (WIDE/NORMAL/CHIN-UP/NARROW/V)

FINISHER

THE ‘NEW’ PULLUP / 1-3 SETS MAX. REPS

3 SETS WITH 1-2 MIN REST

2.5 MIN

1 MIN

PHASE 2 DAY 5: WEIGHT-GAINZ (C&T&S)

WARM-UP SEE PAGE 9 FOR THE WARM UP

1 2 3 4 5

BACK-LEVER

MAX. BACKLEVER (YOUR PROGRESSION) / 4 SETS MAX. ALL PROGRESSION / 1 SET

HSPU

SUPERSET 5-8x WALL SUPPORTED HANDSTAND PUSHUPS MAX. PIKE PUSHUPS

ABS

SUPERSET 15 LEG RAISES + 5 KNEE RAISES 30 (WEIGHTED) ROMAN TWISTS / 15 EACH SIDE

REST BETWEEN SETS

1.5-2 MIN

4 SETS WITH 2 MIN REST

3 SETS WITH 1-2 MIN REST

WEIGHTED DIPS

WITH WEIGHT YOU CAN DO 5-8 REPS / 2 SETS WITH WEIGHT YOU CAN DO 3-5 REPS / 2 SETS WITH WEIGHT YOU CAN DO 8-12 REPS / 1 SET

FINISHER

THE ‘NEW’ PUSHUP / 1-3 SETS MAX. REPS

2.5 MIN

1 MIN

PHASE 2 DAY 6: REST DAY / LEG DAY

1

WARM-UP SEE PAGE 9 FOR THE WARM UP

REST

PISTOL SQUATS

2 MIN

5x (WEIGHTED) PISTOL SQUATS / 5 SETS

2

LEG SUPERSET

3

CALVES

4

SUPERSET 8-12x (WEIGHTED) LUNGES 8-12x VERTICAL JUMP SQUATS

BETWEEN SETS

3 SETS WITH 2 MIN REST

15-20x WEIGHTED CALF RAISES / 3 SETS

1-2 MIN

SQUATS

2-3 MIN

12-15x WEIGHTED SQUATS / 5 SETS

PHASE 2 DAY 7: SUNDAY FUNDAY

1

WORK ON YOUR GOALS - THE GOALS YOU HAVE SET AT THE BEGINNING. GET TO KNOW THE MOVEMENTS BETTER. THIS DAY IS THE DAY WHERE YOU MEASURE YOUR PROGRESS. WRITE (SH)IT DOWN.

2

TAKE A WELL DESERVED AND NEEDED DAY OFF. REST

*This does not need to be on a Sunday.

TIPS AND TRICKS 1

Make sure to warm up before every workout, but maybe even more important: before EVERY movement.

And with that I mainly mean this: You *sees bar/good place to do a handstand* Your mind *Let’s do a couple (of muscle-ups/handstands)* You *Injures entire body* Speaking from experience, my most severe injuries happened during ‘just doing a couple (insert movement)’. I used to train the handstand a 100 times throughout the day, without warming up the wrist a little. At the end of one of those days, I couldn’t move my wrist and couldn’t work on the handstand for weeks. Today, if don’t warm up properly I will feel that pain instantly. So always warm up before you jump on that bar – I know how tempting it looks, we as calisthenics athletes find it hard to suppress that feeling of wanting to do a couple of reps, but – you’ll thank me later.

3

What you put into your body is just as important as what you do with it (maybe even more important). Food is the key to a great looking physique and healthy lifestyle. On a muscle mass level: Proper nutrition in combination with proper exercise is what makes you grow. On an energy level: Food fuels your body. This is the most important thing: actually having the energy to workout and make it an awesome one, too. Proper nutrition is going to give you that push, instead of the easy and fast foods out there.

PROPER PROPER NUTRITION NUTRITIOn PEOPLE! PEOPLE!

Watch the videos that you can click on to see how everything works and tips per exercise.

4

Oh and watch the videos. Also make sure to watch the videos that comes with every exercise/superset. Btw watch the videos. Did I mention to watch the videos?

5

2

FOOD = KEY

Are certain movements too easy?

Just add (more) weight! You will read more about this on the ‘REUSABLITIY’ page about how to use this program again, and again, and again.

FROM and FORM

Focus on your FORM rather than just trying to rep out as many as possible pull-ups (or any other exercise). Don’t focus on that number too much. FROM: Full Range Of Motion – Extend your arms, no half reps and always remember:

QUALITY > QUANTITY

6

CHALLENGE YOURSELF

Literally accept a challenge and fulfil it. I’m challenging you to accept any of the challenges below: - Do 100 push ups: as fast as you can with FROM, proper form. - Do 100 push ups: 5/10 sets and each set a different push up variation. (Normal/wide/close/incline/decline/weighted) - Do 200 push ups a day: Throughout the entire day, just do sets of 10/20 push ups with FROM, proper form. - All of the above but push ups = pullups. - All of the above but push ups= Squats

7

GREASING THE GROOVE

This is training method that focusses on practise, practise and practise. Besides your normal workouts (this program) you can ‘grease the groove’. What this means is working on skills throughout the entire day (like the previous challenges!). However, this method focusses on PROGRESSION and learning new skills. For example: You: not able to do 10 pullups in a row. Grease the groove: Do your max. pullups throughout the day!

8

TRUST THE PROGRES

How amazing all those EPIC YouTube transformation videos and incredible Instagram pictures may seem, you will not achieve that result. At least not in a month, or just a couple of months. A great physique requires a lot of work and a lot of time. Don’t make goals like: ABS IN 1 MONTH. Also, YES it could happen that one day you can do a one arm pullup and a day or a week later you can’t anymore. Don’t be bothered by this too much – it happens to everyone. Your worst day are the most important ones, if you can destroy that workout, you can destroy any workout and you’re going to make a lot of progress.

9

Just after you woke up, before you go to bed or when you are taking a break from .. (school/work/ homework), practise your pullups. So at the end of the day you did an extra X amount of sets! All these sets help you to reach your goal a lot faster. Practise, practise, practise. Greasing the groove is how I got my first one arm pullups. Oh and.. DON’T forget about your form and DON’T forget to warmup before doing any activity. This is hard to do when you are at work, school or any place the entire day – then the best thing is to get your workout in that day, maybe do a little extra later that day, and save ‘Greasin the groove’ for the weekend. Basically, you are training the entire day.

Don’t compare

You know the overused quote: Your only competition is the person in the mirror? How cliché it may sound, it’s the truth. Don’t compare. Don’t focus on others. Don’t talk shit. A great example is working out in public/in a gym, and the only thing you do is walking around and comparing yourself to (better) people. How many reps can they do? Can he already muscle up? Their physique is not better than mine, is it? YOU need to put in the work and YOU need to be the one who is happy with what YOU are doing.

LAST TIP:

-Stan Browney

RE-USAGE This program is reusable. This means that you can use it more than once. Yeah obviously, just use do it all over again. Simple? Yes and no.

I’m going to explain the best way to do so: As you can read in the FAQ (next chapter), I like to alternate between programs – after I finish a program I do something totally different. But for extremely important research purposes I used this program two times in a row (4 months). And it turns out that during the first time (8 weeks period) I made significant gains overall, however the second time it was significantly less. Yes, gains were still there, but the body has completely adapted to this program at this point. So how to use this program again? Let’s say you finished the entire program, 8 weeks (10 actually) of hard work. First of all congratulations! Second of all, let’s do it again!

Remember week -1 where you test your strength and determine your level? Yeah, do that again. This should actually be very interesting, how much do you differ from the last time? Take a decent rest before you start this week again, around a week or so. No, not do nothing at all – but light stuff: work on the handstand, work on your explosive push ups OR try something totally else and attend a ballet class. For real, try something else that you would normally not do because ‘you’re already too busy with calisthenics/bodybuilding/whatever you call it’. And at least 2-3 days proper rest before the big week, so nothing too exhausting. Once you have finished week -1, it’s time to start week 1-4 again: I designed this program in a way that it could be used by a person who is just a little more than a beginner, knows his basics and is hungry for more elite movements like the muscleup, the one arm pullup and the front-lever, but it could also be used by a person who can already do muscle-ups, a decent front-lever and one, one arm pullups (this was me when I started the program for the first time).

How?

Progressions. Most important thing this is: How close did you get to your goal?

Example ONE: Front-Lever Goal: goal: 10 seconds Front-Lever Start first time this program: 0 seconds (10 seconds tucked front-lever)

Start second time this program: 5 seconds full front-lever.

Obviously you continue training the front-lever to get to that 10 seconds front-lever, but not with the same progression as the first time (the tucked front-lever). No. You start with doing advanced tucked front-lever holds that you can hold for 9/10 seconds and work your way up to full front-lever holds that you can hold for 10+ seconds. With the same REPS and SETS as the first time in week 1-4, the sets will increase in week 5-8.

Example ONE: Front-Lever Goal: goal: 10 seconds Front-Lever Start first time this program: 0 seconds (10 seconds tucked front-lever)

Start second time this program: 10 seconds full front-lever.

As you can see, this person already hit their goal! But we’re not stopping.

So what do you do?

We’re going to add WEIGHTS! (The front-lever should be perfect form for 10+ seconds before you should add weight.) Weights around the ankles have an EXTREME impact on the difficulty of the movement, so be cautious and don’t get too excited. Add the amount of weight that makes it just too hard to hold a 10 seconds frontlever (ultimately 8/9 seconds). With the same REPS and SETS as the first time in week 1-4, the sets will increase in week 5-8. Repeat this process every time you can hold the front-lever 10+ seconds. Always end with a ‘just bodyweight’ front-lever. It will feel amazing. These examples apply to all the exercises in this program. Ultimately you want to keep the REPS and SETS the same, but the variation/progression/added weight makes it harder.

it will be hard. it will hurt. you will want to quit. but that’s all part of the trophy that you will receive at the finish

- STAN BROWNEY

FAQ

Here are some questions that I get asked a lot and questions that I know will be asked a lot.

How of ten do you train? (me, the writer) Basically, every day. I sometimes choose to train legs once a week and take some rest or don’t do a ‘Sunday Funday’. But every day I do something, grease the groove, one of the challenges or I’m trying out new stuff!

What abou t the other exercises? Why these? The exercises you will work on in this program are key. Key for overall strength and physique gains. Key for getting better at (almost) all the other exercises out there.

Why are week 1-4 and week 5-8 exactly the same? I have worked with different programs before, programs with ‘new workouts every day’ or ‘returning workouts’ and with workouts programs like this: ‘Focus on the workouts itself rather than finishing a workout, let’s move on to the other’. (a not so catchy name, though.) The weeks ARE NOT identical but the exercises are the same. This because you really want to focus on progression and getting better at THESE exercises/ movements. You’ll get better and better at them every single time you work on them. This is how I train and how I trained the majority of my workout career.

I experienced muscle soreness the f irst training (or more) bu t now I don’t anymore, is this bad? No. This is normal, you’re getting used to the approach and you’re getting stronger.

I am injured, what now? When it’s really bad (obviously) go to a professional – don’t wait too long. When it’s a minor injury like: A scratch, cut or calluses: give it some rest, not 8 weeks, but enough for it to not rip or burst again. If you continue training and not give it some rest it makes the healing process a lot longer and unnecessary painful – also it could kill ya gains.

I cannot work ou t 5 times a week?! What now? No problem. Because the workouts are around 1 hour you can combine 2 of them in a day. So for example: MONDAY: WEIGHT GAINZ B&B + REP GAINZ C&T&S (So an upper body workout) WEDNESDAY: LEG GAINZ (Leg day) FRIDAY: WEIGHT GAINZ C&T&S + REP GAINZ B&B (Upper body again) And if you can workout 4 times a week: SUNDAY: LEG GAINZ (leg day) If you need help with finding the right schedule I can help you with this. Check the private group on facebook.

Muscle soreness: don’t mind it too much, look at it as a victory and embrace it. The program is designed to give you enough rest, but if it’s too bad: DO NOT NOT WORKOUT, just put it down a notch and make the workout a little easier by lowering the weight/progression. Little pains: Like wrist pain or shoulder pain after or during the workout. If it’s during the workout, STOP. Don’t continue because you’ll f*ck up your wrist or shoulder (I have experienced both..). At the end of a workout/after, just give it some rest for a couple of days (1-2) and see if the pain remains the same or goes away. If it stays or gets even worse, go to a professional. If it goes away, use wrist wraps the next training. I would recommend training with wrist wraps during harder movements like the handstand, planche or even pushups in the first place

What is the d uration of every workou t? All workouts are around 1 hour. WEIGHT GAINZ workouts: a little over an hour to an hour and a half.

Le g d ay motivation? Big legs are f*cking cool. For real, make sure to train your legs, leg workouts are a great calorie burner (for the lean physique) and a physique without legs isn’t a physique, is it? A fact: heavier legs means harder statics. This could be a ‘con’ for training legs – but it’s also a way to get progress. A tip: train your statics a lot during a phase of a lot of leg gainz.

Where can I f ind the vi deos? Check the workout website that you made an account on when purchasing this program.

REP GAINZ workouts: around an hour, maybe a little less. LEG GAINZ workouts: Around an hour. Yes, you work out basically every single day, but the program is designed to have plenty of time left for the rest of your busy lifestyle.

I don’t have the equipment to do an exercise, what now? The videos per exercise also provide tips on what exercises to do ‘instead’. But I would recommend getting the basics like: bands and a bit of weights. It’s worth it. (SEE DISCOUNT PAGE)

THE WORKOUT PROGRAM Click here

The private Facebook group, A MUST. This is why: • Ask ALL your questions throughout your journey. • Reply to others - we’re all in this together. • SHARE YOUR PROGRESS! Motivate yourself and others!

Make sure to click the link!

DISCOUNTS DISCOUNTS DISCOUNTS I will update these on the Facebook group and also let you know about temporary/limited discounts.

20% Use code: BROWNEY20

MYPROTEIN

*

LU

Supplements, snacks and a lot more (basically everything).

10%

Use code: BROWNEY10

*

5% Use code: BROWNEY

PULLUP&DIP The best (portable) pullup bar there is, my water bottle and a lot more.

Just say “STANBROWNEY” when you’re there or email them when purchasing something and mention “STANBROWNEY” in the e-mail. Discount varies depending on the product.

RUBBERBANDITZ

FITWINKEL (NL)

Resistance bands. (and more)

Everything there is, but most importantly: THE PULL UP RACK.

For bands or any other equipment: If you live in the US I would go for RUBBERBANDITZ, if you live in EUROPE I would go for PULLUP&DIP.

ABOUT THE AUTHOR

Stan Bruininck, better known as ‘(Stan) Browney’, created ‘The Ultimate Lifestyle’ to help you and others build a healthy, sustainable and most important of all enjoyable lifestyle. With hundreds of thousands of followers, Stan is one of the top creators in the world of improving your lifestyle and helping people in being the best version of themselves. With advanced experiences in these subjects, personal help and help from the entire community, You will create your Ultimate Life(style). Thank you so much for your purchase and checking out my approach. THE WORKOUT PROGRAM is the first program I created regarding the Ultimate Lifestyle, this will be one of many that will not only be workout focused but also nutrition focused, style focused and a lot more. And, of course, will be your coach and friend on your way to the top.

STANBROWNEY

I LOVE YOU BACK

WRITTEN WRITTEN BY BY STAN STAN BRUININCK BRUININCK DESIGNED DESIGNED BY BY THE THE VISUAL VISUAL STUDIO STUDIO SPECIAL SPECIAL THANKS THANKS TO TO YOU YOU