Bodyweight Beast (Beginner - Intermediate Strength Program)

What Is The Goal Of The Program?

This program is for individuals who either train at home exclusively or who wish to master their body weight training alongside regular weight lifting. The objective of this program is to teach you how to make body weight training as effective as possible by learning proper form, intensity techniques, and when to change exercises to match your physical abilities. As the structure of your training when progressing for body weight training will look very different to regular resistance training.

Why Is This Program Important?

Body weight training can be extremely effective for developing general strength and muscle mass, but is often done incorrectly. As the methods for progressing your training can be more complicated than resistance training where you simply increase weight to make an exercise more difficult. With body weight training you may need to change exercises or variations of an exercise quite frequently to effectively challenge a muscle group. Proper technique and effort is also very important, as with improper technique, exercises can be made much easier, and therefore less effective.

Program Structure

This is a 6-week program comprising of 3 full-body workouts per week. The program structure allows for great flexibility in terms of exercise selection. While the program can be followed as written and still yield excellent results for most individuals, it is specifically designed to enable personalisation according to your skill level and fitness capacity.

What’s included?

- A PDF document that you can track your gym sessions with, and monitor progress anywhere, anytime.

- Detailed workout instructions on sets, reps, tempo and exercise intensities etc.

- Exercise Tutorials

- General warm up and cool down protocols 

- Exercise specific warm up protocols 

- In depth Explanation of Anatomy, exercise theory, and training terms to help you develop your fitness knowledge.

- Nutritional advice to help you maximise your results using the program, regardless of if you are in a calorie surplus, deficit, or at maintenance. 

- Exercise substitutions 

BodyWeight Beast FAQs

Do I need any prior exercise experience?

No! This program is suitable for less experienced trainees, and complete beginners. The program provides clear instructions on training principles, technique, and progression. We can also provide technique assessment to help you master your form. Just send us a video of you preforming the exercises to our email below and we’ll help you correct any issues you may be having.

can this program be repeated?

yes, this program can be repeated and still yield significant results.

How long are the workouts?

these workout sessions are quite short, typically lasting around 45-60 minutes.

What equipment do i need?

 Ideally a home pull up bar and parallettes, but there are exercise substitutions for those without any specific equipment that can be done with things from around the house, such as 2 sturdy chairs or stools and a broom stick or pole.

Can I change exercises?

Yes, the program is designed for you to choose from a wide selection of exercises to find what will match your current abilities most effectively.

What if I need help?

There is a FAQs section within the program, but you can also email us at Ascnd.fitness@gmail.com