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All rights reserved. No part of this e-book may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying, recording, or
by any information storage and retrieval system, without the expressed written
permission from Zach Even-Esh. We have unique tracking codes embedded, designed
to detect illegal distribution of this special report e-book and the download links. Fines
start at $150,000 and include a possible prison sentence upon conviction.

Bodyweight Bodybuilding Secrets


Copyright 2011, All Rights Reserved.
All rights reserved. No part of this ebook may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying, recording, or
by any information storage and retrieval system, without the expressed written
permission from Zach Even-Esh. Fines start at $150,000 and include a possible prison
sentence upon conviction.
Disclaimer:
You must get your physicians approval before beginning this exercise program. These
recommendations are not medical guidelines but are for educational purposes only.
You must consult your physician prior to starting this program or if you have any
medical condition or injury that contraindicates physical activity. This program is
designed for healthy individuals 18 years and older only.
The information in this e manual is meant to supplement, not replace, proper exercise
training. All forms of exercise pose some inherent risks. The editors and publishers
advise readers to take full responsibility for their safety and know their limits. Before
practicing the exercises in this e manual, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training
and fitness. The exercises and dietary programs in this book are not intended as a
substitute for any exercise routine or treatment or dietary regimen that may have been
prescribed by your physician.
See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician before starting any exercise program,
including any exercise or demonstration performed in The Bodyweight Bodybuilding
Course. If you experience any light headedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician.
Dont perform any exercise unless you have been shown the proper technique by a
certified personal trainer or certified strength and conditioning specialist. Always ask

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for instruction and assistance when lifting. Dont perform any exercise without proper
instruction. Always do a warm-up prior to strength training and interval training.
You must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over
30 years of age.
Please discuss all nutritional changes with your physician or a registered dietician. If
your physician recommends that you dont use The Bodyweight Bodybuilding Course or
any other Underground Strength Courses, please follow your doctors orders.
Waiver and Release of Liability:
(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN
PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED
WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE
INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL
RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY
PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF
ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES,
LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE
UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT
ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR
RELATED CAUSES OF ACTION AGAINST UNDERGROUND STRENGTH COACH, LLC, AND
ZACH EVEN-ESH, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY UNDERGROUND
STRENGTH COACH, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO
ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN
THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE,
INDEMNIFY AND HOLD UNDERGROUND STRENGTH COACH, LLC FROM ANY LIABILITY
WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY
INJURIES, LOSSES OR DAMAGES.

Awesome, now that the legal B.S. is out of the way we can get to work!

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Perhaps youre like me, addicted to strength and heavy lifting. Perhaps you fear
that bodyweight alone just wont cut it physically AND mentally. That was the case with
me a while back as I felt the emotional need to have a heavy barbell in my hand.
NO problem. You can crank the popular 5 x 5 program or Jim Wendlers 5 3 1 program
in conjunction with bodyweight training. The bodyweight workouts will be your
supplemental lifting and they can be performed with slightly less volume than outlined in
phases 1, 2 and 3.
5 x 5 has MANY variations, but, the variations you will use are the two variations I
have found most effective at The Underground Strength Gym.

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Option 1: 5, 5, 5, 5, 5
In option 1, you keep adding weight until your 5th set is your final set and the heaviest
set. BUT, I have found that we tend to reach our heaviest set by the 4th set, so we end
up repeating it for a second set of 5 reps for extra volume. Here and there, we have
athletes who arent super strong and end up hitting their heaviest set of 5 by set 3. In
this case, I have found that two hard sets are all you need to get the maximum bang for
your buck. Here and there, we drop the weight on our last set and crank some extra
reps in the 6 - 10 rep range.
Most of the time we perform a basic barbell lift 2 - 3 weeks in a row, performed once a
week. Week 1 we work up to our heavy sets of 5 and introduce ourselves to the
movement, on week 2, we get a heavy 5 and a heavy 3, on week 3, we get a heavy 5
and 2 heavy sets of 3. Jim Wendler builds to a heavy single but we rarely do heavy
singles unless its our most advanced and experienced college athletes and even then,
its NOT a balls to the wall single rep as I found NO benefit in max singles unless youre
a powerlifter testing yourself.

Option 2: 5 x 5
In option 2, you perform a few warm up sets with low reps and find a moderately heavy
weight, about 75% of your true 5RM. From there, you perform 5 x 5 with the SAME
weight, resting 90 seconds between each set. This gets brutal, especially by the 4th and
5th set.
Experiment with both methods of 5 x 5 and also experiment with how we tweak Jim
Wendlers 5 3 1 with our 3 week cycle. If we do a 2 week cycle we pick a similar
movement the next 2 weeks and once again do 2 heavy sets of 5 and the next week a
heavy 5 and a heavy 3.
Pick any of the barbell movements listed below for your Main Lift, rest 60 - 90
seconds between each set and then flow into your bodyweight workouts. This
bodyweight program is very much influenced by Louie Simmons and the Westside
Method, aka The conjugate method, where exercises are rotated through to avoid burn
out, reduce injuries as well as splitting focus days of strength and speed.
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The extra differences I added to Bodyweight Bodybuilding Secrets was a pure


muscle building day, which Westside lifters do AFTER both their max effort (strength)
days and dynamic effort (speed) days. The hybrid day is a day to explore, practice new
movements as well as mixing various methods into one day as opposed to having a
singular focus.

Do you need to perform a barbell lift before EVERY


bodyweight workout?

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NO. You can do these barbell lifts


anywhere from 1 - 3 x week. I highly
recommend that when you do use these
barbell lifts, you alternate from upper
body, to lower body to full body
movements.
For example, squatting one workout and
deadlifting the next time will prove too
brutal on your lower back and overall
nervous system. Youll experience
greater gains and higher energy levels
by perhaps squatting or deadlifting one
workout, then pressing (bench or
military) the next workout.

Here is a list of barbell lifts to choose


from along with the focus area. Each
exercise is hyperlinked to a video
demo

Exercise

Focus

Deadlift (Straight or Trap


bar)

Lower Body

Squats

Lower Body

Zercher Squats

Lower Body

Deficit Deadlift

Lower Body

Rack Pull

Lower Body

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Exercise

Focus

Snatch Grip Deadlift

Lower Body

Floor Press

Upper Body

Bench Press (varied grips)

Upper Body

Press (Strict)

Upper Body

Push Press

Upper Body

Incline Press

Upper Body

Hang Clean & Press

Full Body

Hang Clean

Full Body

Power Clean (from


ground)

Full Body

Power Clean & Press

Full Body

Below you will see an 8 week sample 5 x 5 training program to give you an idea of
how I roll with 5 x 5. Each cycle is repeated twice, week is for 2 heavy sets of,
week 2 is for a heavy 5, a heavy 3 and sometimes a lighter set for a tough 8 - 12
reps.
On 5 x 5 I train 2 or maybe 3 x week with the barbell lift. I found great results with
2 days of barbell work, another day of solely bodyweight training and on off
days I used active recovery and snuck in some GTG bodyweight work.
Day 1
1A) Squats 5 x 5
1B) Box Jumps 5 x 3 on 30 box
2A) squat jumps 5 x 10
2B) lunge jumps 5 x 5/5 ea. leg
3A) glute ham raise + weight 3 x 8 - 15
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3B) sleds / prowler work 3 x 150


4) ab circuit 4 x 10-15 rep range

Above, the back of Franco Columbu. The thickness developed came from being
strong as hell with deadlifts and pull ups!

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Day 2
1A) Swiss Bar Floor Press 5 x 5
1B) Rope Climbs 5 x
2A) Med Ball Cross Over Push Ups - VIDEO 4 x 10
2B) Recline Rope Rows 4 x max
3A) sled sprints 4 x 150
3B) power wheel abs 4 x
Day 3
6 - 8 Rounds AFAP
A) Squat Jumps x 10
B) Mixed Bodyweight Pushing (dips / push ups) x 10
C) Mixed Bodyweight Pulling (rope climbs, recline rows, chins, etc) x 10
D) Lunge Jumps x 5 / 5 each
E) Any Ab Exercise x 10
Day 4
1A) Squats 5 x 3 - 5 reps
1B) Box Jumps 5 x 3 on 30 box
2A) weighted squat jumps 4 x 10
2B) weighted lunge jumps 4 x 5/5 ea. leg
3A) glute ham raise + weight 3 x 8 - 15
3B) sleds / prowler work 3 x 150
4) ab circuit 4 x 10-15 rep range

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Day 5
1A) Swiss Bar Floor Press 5 x 3 - 5
1B) Rope Climbs 5 x
2A) Med Ball Cross Over Push Ups - VIDEO 4 x 10
2B) Recline Rope Rows 4 x max
3A) sled sprints 4 x 150
3B) power wheel abs 4 x
Day 6
6 - 8 Rounds AFAP Add Weight to Each Exercise
A) Squat Jumps x 10
B) Mixed Bodyweight Pushing (dips / push ups) x 6 - 8 reps
C) Mixed Bodyweight Pulling (rope climbs, recline rows, chins, etc) x 6 - 8 reps
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D) Lunge Jumps x 5 / 5 each


E) Any Ab Exercise x 10

Day 7
1A) Zercher Squats 5 x 5
1B) Depth Jumps 5 x 3 on 30 boxes - VIDEO
2A) Weighted Back Extensions 45 degrees 4 x 10-15
2B) Sled / Prowler Sprints 4 x 150
3) Ab Circuit 4 x

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Day 8
1A) Push Press 5 x 5
1B) Weighted Pull Ups 5 x 5
2A) Various Plyo Push Ups 5 x 5
2B) Recline Rope Climb 5 x
3) Power Wheel Ab Work 4 x
Day 9
5 Rounds for Time
A) Glute Ham Raise x 12
B) Weighted Ring Push Ups x 12
C) Rope Climb

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Above, heavy T Bar Rows with Franco, a favorite exercise of mine!

Day 10
1A) Zercher Squats 5 x 3 - 5
1B) Depth Jumps 5 x 3 on 30 boxes - VIDEO
2A) Weighted Back Extensions 45 degrees 4 x 10-15
2B) Sled / Prowler Sprints 4 x 150
3) Ab Circuit 4 x
Day 11
1A) Push Press 5 x 3 - 5
1B) Weighted Pull Ups 5 x 3 - 5
2A) Various Plyo Push Ups 5 x 5
2B) Recline Rope Climb 5 x
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3) Power Wheel Ab Work 4 x


Day 12
5 Rounds for Time
A) Glute Ham Raise x 12
B) Weighted Ring Push Ups x 12
C) Rope Climb
D) Run 200 meters

Day 13
1A) Kettlebell Swing 5 x 5 (light for speed and nervous system stimulation)
1B) Trap Bar DL 5 x 5
2A) Bulgarian Split Squat Jumps 4 x 6/6 ea. leg
2B) Glute Ham Raise 4 x 15-20 reps

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3) Ab Circuit 4 x
Day 14
1A) Thick Bar Bench Press 5 x 5
1B) Chest Slap Push Ups 5 x 3
2A) Various Med Ball Plyo Push Ups 3 x 10
2B) Recline Rope Rows 3 x max reps
3) Various Band Work for Shoulders: pull aparts x 100 reps total
4) Ab Circuit 4 x
Day 15
AFAP: Do NOT break up exercises, complete prescribed reps, then move to next
exercise
1) Pull Ups x 50 reps total
2) Push Ups x 75 reps total
3) Squats x 100 reps total
Day 16
1A) Kettlebell Swing 5 x 5 (light for speed and nervous system stimulation)
1B) Trap Bar DL 5 x 3 - 5
2A) Bulgarian Split Squat Jumps 4 x 6/6 ea. leg (hold light weights in hands)
2B) Glute Ham Raise 4 x 6 - 10 reps with weight
3) Ab Circuit 4 x
Day 17
1A) Thick Bar Bench Press 5 x 3 - 5
1B) Chest Slap Push Ups 5 x 3 - 5

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2A) Various Med Ball Plyo Push Ups 3 x 10 - 12


2B) Recline Rope Rows 3 x max reps
3) Various Band Work for Shoulders: pull aparts x 100 reps total
4) Ab Circuit 4 x
Day 18
AFAP: Do NOT break up exercises, complete prescribed reps, then move to next
exercise
1) Squats x 100 reps total
2) Push Ups x 75 reps total
3) Pull Ups x 50 reps total

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Day 19
1) Deficit Deadlift (2-3) 5 x 5
2) Power Wheel Or JG XT Leg Curl x 50 total reps
3) HEAVY Sled Drags x Max Distance x 10 Minutes
4) Ab Circuit 4 x 20 reps each
Day 20
1) Hang Clean & Press 5 x 5
2A) Mixed Bodyweight Pulling (rope climbs, pull ups, etc) 5 x submax
2B) Dips 5 x submax reps
3) Power Wheel Abs 4 x (roll out, pike ups, knee tucks)
Day 21
1A) Lateral Wall Walks 4 x submax reps
1B) Recline Rows 4 x max reps
2A) Squat Jumps 4 x 10
2B) Sprints 4 x 50 yds
3) Jump Rope Intervals 5 minutes: 40 seconds work / 20 rest
Day 22
1) Deficit Deadlift (2-3) 5 x 3 - 5
2) Power Wheel Or JG XT Leg Curl x 75 total reps
3) HEAVY Sled Drags x Max Distance x 10 Minutes
4) Ab Circuit 4 x 20 reps each
Day 23
1) Hang Clean & Press 5 x 3 - 5
2A) Mixed Bodyweight Pulling (rope climbs, pull ups, etc) 5 x submax
2B) Dips 5 x submax reps
3) Power Wheel Abs 4 x (roll out, pike ups, knee tucks)

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Day 24
1A) Vertical Wall Walks 4 x submax reps
1B) Mixed Pull Ups 4 x submax reps
2A) Lunge Jumps 4 x 6 / 6 ea. leg
2B) Run AFAP 4 x 200 meter
Rest 3 minutes, then....
1) Push Ups 2 x MAX Reps (90 sec. rest)

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20

5 X 5 + BW FAQ
Q: I LOVE lifting heavy and Id like to keep the heavy barbell lifts going,
how can I improve my health and minimize my injuries?
A: Follow and USE the prehab - rehab - mobility work from Kelly Starret, Eric
Cressey, Mike Robertson, Jonny Hinds and Bill Hartman. I also recommend Yoga
of ANY type, not just Eischens Yoga
Q: If you had to choose the safest squat or deadlift movement which would
you choose?
A: GREAT Question! I have used the zercher squat with GREAT success. I used
it when I tore my meniscus and wanted to keep my legs strong prior to surgery as
well as during a low back injury. The zercher squat doesnt sit on your back or
cause the stress of heavy weights in your hands like a deadlift. BUT, like ALL
exercises, some agree with you and perhaps not with me so experiment with
what works best for you. In 2nd place would be the trap bar deadlift for me.
Q: I am VERY time crunched due to work and family commitments and can
only train 2 x week. Have you ever performed 2 barbell lifts in the same
workout, having a 5 x 5 day and then a bodyweight day?
A: Oh yea! Bill Starr does a similar version in his book The Strongest Shall
Survive. Ive often done an upper + lower combo only resting enough to change
the weight. Combos such as deads + floor press or bench press work great. Back
Squats + Benching I found to be brutal on the shoulder joint, so if you use this
combo, opt for zercher squats instead of back squats.

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21

The Underground Strength Coach Catalog

Zach Even - Esh is a Strength & Performance Specialist located in NJ. Zach is the
Founder of The Underground Strength Gym, a private warehouse gym for athletes
and hardcore strength addicts. You can gain insider access as to how Zach trains
his athletes and operates his business via the resources below.

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22

The Power Wheel


http://ThePowerWheel.com

The Power Wheel is one of the most powerful training tools I have ever used for
wrestlers. It allows us to walk on our hands, perform animal movements, abdominal /
core exercises, hamstring exercises and much more. You can use them on grass,
cement or a wrestling mat. If you use them on cement wear work gloves or cooking mits
to protect your hands from sharp objects. This is a MUST have tool for ALL serious
wrestlers.

Get one of the best upper body and core training devices on the
planet at www.ThePowerWheel.com

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23

Underground Kettlebells
www.UndergroundKettlebells.com

Kettlebells will help you will develop tremendous grip strength, athleticism, speed /
power and full body strength.
Kettlebells are the ultimate anywhere / anytime training: They can be thrown on grass
fields, carried, pressed, rowed, pushed and pulled from all angles. Tie thick ropes or
towels through them and perform curls, carries, rows, swings and more for the ultimate
tool to develop full body strength, power, fat loss and mental toughness.

Get your Kettlebells at www.UndergroundKettlebells.com

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24

The Underground SandBag


www.UndergroundSandBag.com

Sandbags are one of the most effective training tools for serious strength
addicts. They are, literally, an all in one gym. You can perform movements for lower
body & upper body as well as full body movements. You can throw your bag for power
and carry your bag for conditioning. The sandbag is extremely versatile, allowing you to
perform complexes where you combine 2 - 5 exercises in a row using the sandbag
without having to change the weight or even put the sandbag down. Get your FREE
Underground Sandbag Assault Course HERE

Get Your Sandbag at www.UndergroundSandbag.com

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25

Gymnastics Rings
Get Your Rings at http://CombatRings.com

These Rings are straight up AWESOME! They are easy to set up and
easy to travel with. I have them in my gym as well as in my garage. I often
take them down from my garage beam and travel with them to the park for
my playground workouts. You can perform push ups, core / abdominal
training, muscle ups, flexibility work, gymnastics drills, ab training and
more. These are a MUST have in your bodybuilding, strength and
conditioning arsenal! The wooden rings are bar none the best rings I have
ever used.

Get your Rings at http://CombatRings.com

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26

The Jungle Gym XT

Take this BadBoy with you anywhere, set it up in a gym, at a


playground or on a sturdy door. Hit pull ups, dips, ab work and leg
curls as well. Youll use The JGXT for strength, endurance and also
getting rid of back pain. I use the leg curl on a regular basis and it has
been a HUGE factor in reducing back pain and getting in a kick ass
workout.

Click HERE for details on The JGXT

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27

Underground Strength Nation


Growing One Million Men & Women
Strong - Join Us!

Click HERE for Details

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