ADVANCED TRAINING PROGRAMME

Advanced Bodyweight Training Program: 12-Week Guide with Session Detail

Welcome to your comprehensive guide to advanced bodyweight training. Over the next 12 weeks, you will embark on a journey that will challenge and enhance your strength, endurance, and control. This program is meticulously structured to ensure clarity and ease of following, with a focus on key activities and progression.

You’ll notice the program maintains a consistent approach throughout the 12 weeks, and there’s a good reason for that. It’s structured to ensure you make steady and complete progress in your bodyweight training. By keeping the program consistent, it guarantees that the weights you’ll be lifting in the weighted bodyweight exercises will progressively increase, promoting consistent muscle growth. And let’s face it, being able to command your bodyweight with superhero-like control is not just impressive, it’s incredibly satisfying.

Program Structure: The program is designed with three training sessions per week to optimize results and recovery. This frequency is based on the principle that fewer, more focused sessions can lead to faster progress compared to spreading efforts across many sessions targeting different body parts.

Session Frequency Options:

• Standard: 3 sessions per week, ideal for beginners or those with limited time.

• Intermediate: 4-5 sessions per week, repeating one or two sessions focusing on muscle groups you wish to improve.

• Advanced: 6 sessions per week, repeating all sessions twice with one rest day at your discretion.

Rest Time: Rest time between sets is crucial for progress. It will decrease over the program to increase workout intensity. Ensure to use a timer to adhere strictly to the rest periods.

Energy Expenditure: Give your maximum effort in each exercise, especially at the beginning of your workout. It’s expected to have reduced energy as the session progresses, but as you advance through the program, your strength and endurance will increase, allowing you to perform each exercise with optimal execution.

Squat Technique: Squats are a pivotal exercise in this program. Focus on full form and explosive power on the ascent. Increase the weight only when you can complete all reps and sets within the intended time.

Push-ups (Optional): Push-ups are included daily to test dedication and can be done at any time of the day, separate from gym sessions.

Weeks 1-4: Building the Foundation

• Day 1: Dips, Pull-ups, Shoulders, Triceps

• Day 2: Dips, Chin-ups, Shoulders, Biceps

• Day 3: Cardio, Legs

Weeks 5-8: Intensifying the Challenge

• Day 1: Increase weights for dips and pull-ups, introduce new shoulder and triceps exercises.

• Day 2: Progress to more challenging variations of chin-ups, incorporate advanced bicep workouts.

• Day 3: Introduce high-intensity interval training (HIIT) for cardio, add plyometric leg exercises.

Weeks 9-12: Mastering the Movements

• Day 1: Focus on maximizing strength in dips and pull-ups, refine shoulder and triceps techniques.

• Day 2: Aim for muscle endurance in chin-ups, perfect bicep form.

• Day 3: Enhance cardiovascular endurance, solidify leg strength and agility.

Support and Resources: Upon enrolment, you will receive access to a full video tutorial of the program, ensuring you have visual guidance for each exercise. Additionally, a detailed FAQ page will be available to address any questions or concerns you may have throughout the program.

This structured format is designed to guide you through each phase of the program, ensuring a professional and effective training experience.