{"id":58665,"date":"2015-07-07T09:00:00","date_gmt":"2015-07-07T09:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/the-ultimate-90-day-bodyweight-training-plan"},"modified":"2021-11-22T01:12:44","modified_gmt":"2021-11-22T06:12:44","slug":"the-ultimate-90-day-bodyweight-training-plan","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/the-ultimate-90-day-bodyweight-training-plan\/","title":{"rendered":"The Ultimate 90-Day Bodyweight Training Plan"},"content":{"rendered":"

When I was a young man, I struggled with my self-image.<\/strong> My brother was a \u201chulk\u201d and played varsity college basketball all four years.<\/p>\n

I, on the other hand, was skinny. I didn\u2019t have much confidence all through elementary and high school. I think that\u2019s one of the reasons I was drawn to the martial arts.<\/strong> I joined a local Kenpo Karate class and quickly realized the emotional and mental benefits of knowing how to defend myself.<\/p>\n

When I was a young man, I struggled with my self-image.<\/strong> My brother was a \u201chulk\u201d and played varsity college basketball all four years.<\/p>\n

I, on the other hand, was skinny. I didn\u2019t have much confidence all through elementary and high school. I think that\u2019s one of the reasons I was drawn to the martial arts.<\/strong> I joined a local Kenpo Karate class and quickly realized the emotional and mental benefits of knowing how to defend myself.<\/p>\n

But that wasn\u2019t actually the greatest benefit from my martial arts training.<\/strong><\/p>\n

You can build an impressive amount of muscle with a program that is entirely bodyweight based.<\/span><\/em><\/p>\n

Bodyweight Conditioning<\/h2>\n

The karate classes were set up into two parts: conditioning and technique.<\/strong> The primary goal of the conditioning portion was to make us so fatigued we couldn\u2019t rely upon our strength during the second part of the class. Instead, we were forced to rely upon proper technique in order to beat an opponent.<\/p>\n

Yes, the conditioning was that brutal. <\/strong><\/p>\n

And the workouts we performed were entirely bodyweight based. But I remember looking into the mirror with my shirt off after a couple months of training and thinking, \u201cDang! You look like a Navy Seal!\u201d That bodyweight training delivered results. <\/strong><\/p>\n

A Karate-Based Conditioning Program<\/h2>\n

The program laid out below is based on the same style of training I did in Kenpo Karate and will help you get ripped.<\/strong> Why? Because it combines three important components:<\/p>\n

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  1. No Rest Between Each Exercise<\/strong>: Below, you will see a series of exercises. After you complete one exercise, you\u2019ll move immediately to the next. You won\u2019t take any rest. If you have to get a brief sip of water, that\u2019s fine, but the goal is to take as little rest between sets as possible. Why is this important? Because you are conditioning. The workouts mimic a fight. In a fight, you don\u2019t get to take rests.<\/li>\n
  2. Keeping Track of Your Reps<\/strong>: Click here for a downloadable workout sheet. Print it out, and after each set, write down your number of reps. Every time you perform an exercise, you will strive to get as many reps as you can. For example, if you did 26 Hindu push ups on Monday, then you\u2019ll strive to get 27 or 28 on Wednesday. Will you be able to increase your reps every workout for every exercise? No. But it\u2019s important to strive to achieve it.<\/li>\n
  3. Getting in the Right Mental Framework<\/strong>: I kid you not, this workout plan is tough. It may look easy on paper, but it is hard. Most workouts allow you to take sixty to ninety seconds between sets. Other plans don\u2019t require you to go to full fatigue. This plan requires you to not rest and<\/em> go to full fatigue with each set. You\u2019ll need to get in the right mental framework to get through. So realize beforehand that it’s going to be challenging. This plan delivers amazing results in terms of fat loss, conditioning, and muscle development – but it is not for the faint of heart.<\/li>\n<\/ol>\n

    Program Details<\/h2>\n

    Each workout is comprised of upper-body, lower-body, core, and whole-body exercises<\/strong>. So, you get a full body workout every time you train. Many of these exercises will be new to you. If you need help with them, please post your questions to the comments below and I\u2019ll do my best to answer your questions.<\/p>\n

    Click Here to Download a PDF Scoresheet for the Workout Program<\/a><\/strong><\/div>\n

    How to do the workouts:<\/strong><\/p>\n

      \n
    1. Start off with the first exercise listed under upper body.<\/li>\n
    2. Do as many reps as you possibly can with good form.<\/li>\n
    3. Quickly write down the number of reps you achieve.<\/li>\n
    4. Move on to the next exercise.<\/li>\n
    5. Repeat until you get through all the exercises listed, to the end of the whole-body section.<\/li>\n<\/ol>\n

      There are a couple of variables in the plan that change over the ninety days in order to achieve a progressive overload. The first variable is the amount of exercises. After each month, you\u2019ll be doing a greater number of exercises during each workout. <\/strong><\/p>\n

      \u201cBy the time you get to the third month, your body will be well conditioned and much stronger than when you started.\u201d<\/em><\/h3>\n

      The other variable is the difficulty of exercises. During the first month, the exercises will be more intermediate. <\/strong>As you get into the third month, they will be more advanced and this will challenge your body tremendously.<\/p>\n

      After each three weeks of training, you will have an active rest week. <\/strong>This means you can take off a week from the training plan and perform other activities such as hiking, kayaking, biking, or running. Can you do other forms of strength training during the active rest week? Sure, but don\u2019t go overboard. Remember, your body needs rest in order to recover.<\/p>\n

      \"\"<\/p>\n

      This plan delivers amazing results in terms of fat loss, conditioning, and muscle development – but it is not for the faint of heart.<\/em><\/span><\/p>\n

      Month 1: El Diablo Month <\/strong><\/h2>\n

      I call this month \u201cThe Devil\u201d because you\u2019ll realize these workouts really are challenging and hellish.<\/strong> That said, this month is also designed to give you results quickly so you can see the effectiveness of these exercises.<\/p>\n

      Exercise Schedule: <\/strong><\/p>\n