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The three Month Excessive Body weight Program

extreme workout one arm push up
Welcome to the 3-Month Body weight Excessive Exercise Program!

Once we first created this program, it was an extended technique of analysis, trial-and-error, and dedication. That’s as a result of we had been placing one thing collectively we actually hoped our supporters would see it as a useful software of their health journey.

Nevertheless, we by no means anticipated it might grow to be so instrumental in so many individuals’s lives. It’s actually been wonderful to witness and be part of.

“It was your 3 month body weight exercise … that taught me learn how to train. That content material modified my life.” – Person testimonial 

Now, it’s your flip to take the problem.

Should you’ve been on the lookout for a program that’s going to push you to the restrict… break you down and construct you again up stronger than you ever thought you can be… that is it.

That’s as a result of this program is designed to be about as intense because it will get. It borrows from Navy SEAL-type coaching ways, whereas staying true to calisthenics. All through your complete three months, you’ll by no means want to select up a single dumbbell.

Now let’s speak about what to stay up for with this program, the correct heat ups and funky downs for the exercises, and description every stage merely and totally, so that you just’re able to rock and begin a brand new health journey!

What to Count on from This Program

The three-Month Body weight Excessive Exercise Program isn’t like different applications for quite a few causes. For one, you aren’t going to be finishing workouts in a number of units, as you’ll with different applications. As an alternative, you’re going to be doing every train for the day one time, to exhaustion. After that, you progress on with no relaxation in between. That goes till the day’s exercise is full, so that you’ll be selecting your self up off the ground by the top of it. So it ought to go with out saying that you just completely must hold water helpful (you may take drinks between units).

In a second, you’re additionally going to listen to extra a couple of vital, albeit uncommon, portion of the exercise schedule known as “Lively Relaxation.” That is going to be a complete week the place you ease off the fuel pedal, so to talk. In actual fact, some folks select to not do any of this system’s workouts all week. Extra on that in a second.

This program is all about YOU. You’ll be holding observe of how effectively you do every day, and attempting to enhance upon that daily after. I prefer to say with health, the one particular person you’re competing towards is the particular person you had been the day earlier than. That’s actually true with this program.

How To Heat Up for the Exercises

This program consists of 1 excessive exercise after one other, so warming up correctly is essential.

Warming up correctly previous to the exercises goes that will help you carry out higher in the course of the exercises and thus get higher leads to the long term.

Because the coaching program is closely centered on coaching for max reps, your heat up ought to be centered on serving to you get extra reps.

There are going to be 2 totally different warm-ups relying in your coaching stage.

Keep in mind, it’s completely essential that you just do the train with good type, so make certain to do your private home work. I’ve supplied hyperlinks to youtube movies the place some workouts on this program are demonstrated.  Alternatively, you may be a part of our Body weight Physique Academy for detailed directions on learn how to do every train.

Heat up #1: Newbie heat up

It’s best to do that heat up if you happen to can’t carry out greater than 10 common push ups.


  • Go from train A to C with none relaxation between the workouts.
  • Should you really feel that knee push ups are tiring you and don’t assist you to obtain extra reps in the course of the precise exercise, change them with a good simpler push up development (eg. incline push ups).

Heat up #2: Intermediate & superior heat up

It’s best to do that heat up if you happen to can carry out greater than 11 consecutive push ups. The one distinction with the newbie heat up is train C.


  • Go from train A to C with none relaxation between the workouts.
  • For train C, it is best to do sufficient push ups to get your arms and chest ready however not sufficient to grow to be drained already. So, begin off with 2×5 reps and see the way it’s going earlier than you add extra.

The three Month Excessive Body weight Program

extreme workout pushup

There are 3 main advantages to this body weight coaching plan

  1. Depth– This program delivers outcomes VERY shortly. It would assist provide the physique of a Navy SEAL- chiseled abs, ripped shoulders and a good chest.
  2. Selection– Since you’re doing just one set per train, you’ll not get bored.
  3. Outcomes– This program makes use of each Angular Coaching (concentrating on the muscle from totally different angles) and compound units (fatiguing the muscle with no break in between).

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Keys to this Coaching Plan

    1. No relaxation in between every train. You progress proper to the subsequent train as quickly as you attain complete fatigue with the earlier train. You don’t cease till you’re completely completed with the train session. You may cease briefly to drink water however that’s it!
    2. Ensure to have loads of fluid helpful. You’ll sweat a ton with this coaching program.
    3. Maintain observe of your complete reps. You could hold an in depth log of what number of reps you do of every train. The purpose is to interrupt that quantity every time you train. For instance: Say you had been doing a Dolphin Pushup and you probably did 20 of them. The following time you do your train session you should strive your very best to interrupt that quantity with out stopping. Should you do should cease as a result of you have got reached complete fatigue, then take a pair seconds and end up so that you do greater than 20. Then transfer on instantly to the subsequent train. A pdf and excel coaching plan is supplied for you earlier than for FREE.
    4. I do know lots of you’re doing this program to get ripped. I extremely suggest you learn this text by Jason Ferruggia known as “1 Key To Quick Muscle Development“. Belief me, you’ll be glad you probably did. 😉

Essential Advice!

Many individuals enthusiastically soar into an train routine considering that they may find yourself trying like Brad Pitt after a number of months. Sadly, this simply doesn’t occur. I do know as a result of this was me for a lot of my life. I labored out a ton and didn’t get the chiseled seems to be I used to be on the lookout for. What you place into your mouth is simply as, if not MORE, essential for growing a rock-hard physique. I realized some essential truths about this and I like to recommend you try this text I wrote earlier than performing this coaching plan: 3 Easy Truths to Getting A Rock-Exhausting Physique. Data is energy. Equip your self with the best instruments to getting ripped and it’ll occur far more shortly.

How do I do it?

The total 3 Month – Excessive Body weight Train Coaching Plan is printed under. Observe the information. Do every train solely as soon as then instantly transfer onto the subsequent train. Do NOT take any breaks (once more, drink water between units as wanted).

Month 1- What was I considering! Month

This week is intense despite the fact that it’s your first month. It’s geared to present you outcomes shortly so you’ll keep by this system. Weeks 1-3 will likely be your energetic weeks and Week 4 will likely be an energetic restoration. Which means that you’ll NOT do any kind of weight coaching or body weight workouts. Use this week to job, play tennis, swim, or some other exercise you love to do. That is essential! Don’t break this rule. Your train periods will likely be 3 X Per Week. For instance: Mon/Wed/Fri or Tues/Thurs/Sat. As soon as you’re completed with Month 1, transfer on to Month 2.

Train Schedule

  • Week 13 X Per Week
  • Week 23 X Per Week
  • Week 33 X Per Week
  • Week 4 Lively Relaxation Interval

Train Routine

5 Higher Physique Workout routines

5 Decrease Physique Workout routines

3 Core Workout routines

2 Misc Workout routines


Month 2- Loopy Intense Month

Month 2 is Loopy Intense. I hope you loved your energetic recuperate month as a result of you may be glad you probably did it now that this month is beginning up once more. You can be figuring out 3 X Per Week identical to Month 1 however you may be including 1 Higher Physique Train, 1 Decrease Physique Train and 1 Misc Train. Observe the under routine. Once more, this week you’re going to get an energetic restoration week.


Train Schedule

Week 1

3 X Per Week

Week 2

3 X Per Week

Week 3

3 X Per Week

Week 4

Lively Relaxation Interval


6 Higher Physique Workout routines


6 Decrease Physique Workout routines


3 Core Physique Workout routines

  • Mummy Sit up
  • Imaginary Strolling Train
  • Kissing underneath the Arch Train


3 Misc Workout routines


Month 3- Navy SEAL Hell Month

That is Hell Week for positive. You can be doing the under train routine 4 X per week. For instance: Mon/Tues, Thurs/Fri. Ensure you get by all of the workouts. Keep in mind, you’re solely 4 weeks away! Weeks 1-3 will once more be the coaching weeks and Week 4 will likely be your energetic restoration.


Train Schedule

  • Week 14 X Per Week
  • Week 24 X Per Week
  • Week 34 X Per Week
  • Week 4Active Relaxation Interval


7 Higher Physique Workout routines


7 Decrease Physique Workout routines


4 Core Workout routines


3 Misc Workout routines


How To Cool Down

extreme workout warm up

After you end your exercise, spending as little as 10 minutes to chill down could make an enormous distinction in your progress and the outcomes you will get.

By cooling down correctly, it is possible for you to to recuperate sooner and carry out higher in the course of the subsequent exercise. Along with that, sooner and full restoration means extra beneficial properties as effectively.

Remember that the calm down samples under aren’t written in stone and you may simply modify them (and it is best to) in case a sure muscle group wants extra consideration than the opposite ones.

I’m going to share with you two calm down samples. One with stretching and one with foam rolling workouts, however if you happen to prefer to, you may mix each of those restoration strategies.

Cool Down Pattern #1: Stretching


  • Go from A to D with out relaxation between the workouts.
  • Should you really feel {that a} sure muscle group must be stretched after the exercise, then add extra stretches after train D.

Cool Down Pattern #2: Foam Rolling


  • Go from A to D with out relaxation between the workouts.
  • Should you really feel {that a} sure muscle group wants consideration after the exercise, then foam roll this space after train D.

What Ought to You Do Throughout The Non-Coaching Days?

extreme workout cooling down

Todd, Can I add an additional day of cardio/HIIT/pull ups to the present coaching program?

The fast reply is that sure, you may actually try this. Nevertheless, I might suggest that you just check out the primary two weeks of this system earlier than doing that. Then, if you happen to nonetheless assume that you may deal with extra coaching days, be happy to take action.

If including extra coaching days doesn’t appear to make this program laborious for you, I might recommend you verify you some extra superior applications right here:

Or right here:

In case you are nonetheless a newbie, including extra excessive exercises will in all probability not be an choice for you.

Nevertheless, there are nonetheless some actions you can take in the course of the non-training days to enhance your efficiency.

What you can do is to focus all your consideration on restoration.

The very best factor you can do to recuperate sooner (aside from sufficient sleep and good vitamin) is to carry out restoration periods at each non-training day. When you have sufficient accessible time, you may apply recuperate periods in the course of the coaching days as effectively.

A restoration session is if you put aside 30-60 minutes and apply restoration drills for you entire physique. Restoration drills embody:

What about talent coaching Todd?

Properly… it is determined by what expertise you’re coaching for.

In case you are coaching for expertise that aren’t that taxing to the physique (like handstand work), you may apply them daily of the week with out having any issues along with your efficiency.

In case you are coaching for extra superior expertise, like acrobatic aerials, then you can nonetheless practice with them in the course of the non-training days, however you have to be conscious of your progress. Should you aren’t progressing as quick as you want to (in both this system or the talents), you can again off a little bit on the one you contemplate much less essential.

What To Do Throughout The Lively Relaxation Durations

Each 4th week of the 3-month program goes to be a deload week.

Throughout this week, you’re nonetheless going to coach however with much less depth than the common coaching weeks. The rationale we’d like this week is your muscle tissue have been working extraordinarily laborious for 3 weeks straight, and so they wants some restoration time. Over time, I’ve gotten inquiries from folks asking if they will simply skip the Lively Relaxation interval as a result of they’re so nervous they’ll lose all their progress. I can promise you that’s not going to occur. In actual fact, the one factor that may occur if you happen to don’t use the Lively Relaxation interval is that you’ll truly stall your progress, since your physique gained’t be getting the restoration time it’s craving (if you weren’t conscious, muscle tissue truly develop after they’re resting, not after they’re working).

Listed below are somethings you can do to drop the depth for the week:

#1 A Favourite Passion

Should you’ve acquired one other exercise you’re actually obsessed with, however simply haven’t had any vitality to do it due to the depth of the earlier weeks, that is the proper time to try this.

This could possibly be just about something that retains you shifting: mountaineering, taking part in tennis, strolling your canine, and many others. Crucial factor is that you just hold shifting. So no, sadly sitting on the sofa and watching TV gained’t rely. Get on the market and have some enjoyable!

I ought to point out, that is truly the most well-liked methodology for the Lively Relaxation interval. Beneath, I lay out some choices for persevering with the exercises in a much less intense variation, but when you are able to do one thing outdoors of the exercises that retains you shifting, try this.

#2: Maintain Coaching

Maintain working towards with the common exercises, however as a substitute of going to failure for every train, carry out solely 50-70% of the max reps you probably did over the past exercise.

So, if you happen to managed to do 30 dolphin push ups the final time you coaching, now do 15-20.

Do that for each train.

#2: Take a look at Your self

With this selection, you will put aside sooner or later in the course of the week and check out your progress.

The very best day is often the one in the midst of your coaching week.

There are numerous issues that you can check. The check that I prefer to carry out essentially the most is the body weight gauntlet.

The body weight gauntlet consists of:


  • Relaxation 60 seconds between workouts

The body weight gantlet will assist you to see if you happen to acquired any higher on the fundamental calisthenics strikes.

Because the program doesn’t have any pulling workouts, you may skip the pull up half if you wish to.

The entire objective of the deload week is that will help you recuperate. As such, it is best to contemplate doing a lot of restoration periods throughout this week.

Past The three Months

Todd, what ought to I do after I full this coaching program?

Should you efficiently full this coaching program, there are many issues you are able to do. Listed below are two of your choices:

#1: Coaching with the identical program

When you have gotten nice outcomes from this program, I might recommend you undergo it as soon as extra.

In fact, this system isn’t going to look as intense as the primary time and so you may add extra coaching days if you happen to prefer to.

#2: Select a extra superior coaching program

When you have gotten nice outcomes from this program, however you assume {that a} second time gained’t be as efficient, it is best to try Body weight Exercises and select to observe a extra superior coaching program.

Listed below are a few of my favorites:

Regularly Requested Questions

extreme workout FAQs

Right here, I’m going to reply a number of the extra often requested query regarding this program.

A few of these questions have been answered within the feedback part. Nevertheless, on your personal comfort (studying by the feedback could be laborious), I’m going to reply right here those I contemplate to be an important.

Query #1: Will this exercise assist me construct muscle?

Sure. This exercise can assist you construct muscle.

If that is your final purpose, nevertheless, there are some issues you can do to maximize your muscle beneficial properties.

Since this program is generally centered on max reps, it should ultimately end up into an endurance exercise (if you begin having the ability to do greater than 12 reps for an train). What you can do is to switch a number of the workouts so that you just attain complete fatigue within the 8-12 reps vary.

Moreover, different that the exercise your life-style decisions are a giant think about muscle constructing. So be sure that you’re consuming correctly and that you’ve an sufficient quantity of sleep.

Query #2: Will this exercise assist me lose fats?

Sure. This program goes that will help you lose fats despite the fact that it isn’t centered on that.

Take note, although, that in case you are fairly jacked already, you will have a extra superior routine to achieve decrease physique fats percentages.

You may make this program extra centered on fats loss by including an additional day for circuit coaching. You will discover some nice fats loss circuits on this submit:

Moreover, your vitamin is de facto essential in fats loss, so be sure to observe a weight loss plan acceptable to your targets.

Query #3: What if I miss a coaching day?

Should you miss solely sooner or later in a coaching month it’s wonderful. Should you lose a couple of, I might suggest you to begin coaching over from week #1 (of the identical coaching month).

Nevertheless, since this coaching program has solely 3 exercises per week, you may simply compensate a lacking day by doing the exercise on one other one.

So if you happen to can’t carry out your third exercise throughout Friday, you may carry out it on Saturday or Sunday.

Take note, although, that this isn’t beneficial and ought to be completed solely when vital as shifting days can affect the construction of the entire program and it may be tough to take care of it after some time.

Query #4: I can’t carry out a number of the workouts, Todd. What ought to I do?

This coaching program was initially designed for intermediate stage folks. As such, many inexperienced persons are going to have a tough time following by this system.

In case you are nonetheless a newbie, I might suggest you to observe one of many simpler coaching applications that may be discovered both on the SOA Body weight Exercises listing or on this text.

In case you are an intermediate stage athlete and there are nonetheless some workouts that you may’t carry out, then all it’s a must to do is to easily transfer to a neater development of the train.

For instance, if you happen to can’t carry out pistol squats, you can begin by performing assisted or partial reps till you’ll be able to carry out the whole motion.

Query #5: Todd, I want to add some pull ups into this system. What’s one of the best ways to do it?

There are two methods so as to add pulling workouts into this 3-month coaching program.

The primary manner could be to decide on two totally different types of pull ups and incorporate them if you find yourself doing the opposite higher physique workouts.

The second manner could be so as to add an additional pulling day into the coaching program. Through the pulling day, you can carry out both excessive or low reps in line with your targets.

Query #6: When going by the workouts do I do them within the order of which they’re proven?


The exercises had been designed this strategy to fully fatigue one muscle group earlier than shifting to the subsequent one.

If you wish to modify the order of the workouts, I might recommend you achieve this after you have got efficiently accomplished a 3 month cycle.

You may as well modify the order if you attain a plateau.

Apart from these two causes, attempt to carry out the workouts within the unique order.

Query #7: I used to be questioning if I might do that program and nonetheless go and do my rugby (or different self-discipline) apply?

Properly, it is determined by your work capability.

You may strive following this coaching program and see if you happen to can nonetheless observe up with the game’s particular coaching.

Should you can, then there isn’t any purpose to not mix each.

Should you can’t, nevertheless, and you continue to need to add an additional program to your present apply, attempt to discover a neater coaching program.


extreme workout stretching

If we decide the effectiveness of the coaching plans of SOA primarily based on their reputation and the testimonials I obtained from folks such as you, then the three Month Excessive Body weight Coaching Plan is the simplest plan I’ve ever written.

This system may initially appear easy, but it’s very efficient.

Should you assume that this program will assist you to meet your targets, then cease hesitating and begin this program ASAP!

You’re going to be amazed by the outcomes!

Do you have got any coaching questions that had been left unanswered?

Be happy to submit them within the feedback part under.

I’m going to reply then as quickly as I can.

– Body weight Todd



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