THE
THE
BODYWEIGHT
MASTER
THE WORKOUT PROGRAM
Phase 2
BY STAN BROWNEY
THE WAY
What to do, when & why? The questions of life.
And I’m talking about everything, everywhere and all the time: Your body;
physically and mentally. Your social interactions; friends, family and even enemies.
Your knowledge. Everything.
How to: deal with it, improve, better and progress.
This program (‘THE LIFESTYLE’) is designed to focus on all these points, in all areas,
and discuss and tackle the occurring problems. All the information in front of you is
based on studies, books, experiences and the internet, yes, the internet.
“In order
to progress,
you need to
work for it
and allow
‘change’.“
What if I told you that with simple changes, your entire life could change. Would
you believe me?
My goal is the create a clear path, a way of life that everyone can apply to their
situation.
As mentioned above, in all categories: Health, work(outs), social interaction, style,
habits etc. etc.
LIFE-LESSONS
EMBRACE THESE BASIC
bAsic lIFE-lESSoNS
life-lessons
Don’t
condemn
too quickly.
Prejudice
causes the
biggest and
most fatal
mistakes.
cknowledge
A
the fact
that there
is ALWAYS
room for
improvement.
Perfection is
a delusion.
Allow
A
llow the
visions of
others to
impact you,
don’t be too
sceptic, think
about them
rationally.
You WILL
fail. But it’s
about how
you cope
with that.
-ABRAHAM LINCOLN
f
o
e
l
b
Ta
s
t
n
e
t
n
co
THE
PROGRAM
5
THE
WARM-UP
9
GOALS
SHEET
WEEK -1
10
11
PROGRESSION
SHEETS
WEEK 1 - 4
14
12
WEEK 5 - 8
TIPS &
TRICKS
23
31
FAQ
37
RE-USAGE
34
DISCOUNTS
41
ABOUT
THE AUTHOR
42
THE PROGRAM
During this 8 week (actually 10 week) program, the intermediate/advanced workout
program, we will focus on PROGRESSION.
Progression in 2 areas:
Strength.
Which you
build with a
bodyweight/
calisthenics
and weightlifting
approach
PhysiQue.
PhysiQye.
Which you
build with a
bodyweight/
calisthenics
and weightlifting
approach
So area 1, STRENGTH:
Since you bought this program, you want to combine the two forms of art called:
calisthenics and bodybuilding.
(no clue why it says CALLISTHENICS with double L)
Calisthenics focuses on strength, power and explosiveness. Making the impossible
(looking) exercises possible. This is exactly what you will learn.
And area 2, PHYSIQUE:
Calisthenics isn’t exactly known for its ‘muscle building capabilities’. In fact, people
say calisthenics doesn’t build muscle.
FAKE NEWS. (it does)
As a matter of fact, I believe combining different approaches is the ultimate
approach. When I’m talking about the ‘bodybuilding approach’ I’m talking about
reps and sets, rest time and, yes, implementing weights into your workouts.
(optional, but in my opinion a must, eventually.)
As said,
PROGRESSION is our
main goal here.
The way to that healthy year round beach body physique is clear: Working your a$$
off with the calisthenics and bodybuilding approach.
But PROGRESSION in area 1, your strength?
Simple: as you can read in the ‘about the author’ page I’m a fan of basics, and you
should be too. During the program you will get better and better at the basics.
Cleaning up your form, making your push-ups, pull-ups and dips max. go through
the roof and learning explosive and static skills.
FUN FACT
All skills do not only require you to be able to do basics (like a minimum of 20
push-ups and 10 pull-ups before you try the muscle-up). You also need to progress
in your basics if you want to do more muscle-ups in a row or hold your
front-lever longer.
BETTER BASICS = BETTER SKILLS
In this program you can
decide whether you work
out 4,5,6 or 7 times a week!
4 times a week
My opinion
If you skip leg day lol
AND choose to rest on day 7 (Sunday
Funday).
Don’t skip legday. It makes a body a body.
5 times a week
My opinion
If you train legs once a week
AND choose to rest on day 7 (Sunday
Funday).
There is nothing wrong with this and I
actually did this too a few times during
weeks with little time or simply because I
was too sore/exhausted.
6 times a week
My opinion
If you train legs twice a week AND choose
to rest on day 7 (Sunday Funday).
OR
you train legs once a week and choose to
work out on day 7 (Sunday Funday).
Both are a great option.
7 times a week
My opinion
If you don’t know what rest means.
I am like this. BUT be careful: really take
your rest when you need it, don’t ‘kill
your gains’. I structured this program in a
way that it’s hard to ‘over train’ – but it’s
possible and listen to your body.
Don’t forget
WARM UP
The most important part of the workout.
Why? Because if you skip this part you can risk never being able to work out ever
again, and remember:
being able to work out > not being able to work out.
xCLICK HERE FOR THE VIDEOx
START >
50 rope jumps
OR
50 jumping jacks
>
Rotator cuffs
>
Stretch out
>
>
Scapula Pulls
SQuat-pulls
>
Pull ups
>
Wrist exercises
>
pushups
TIP
Pulls |tucked|
>
Finish
>
IF WORKOUT INVOLVES FRONTLEVER/BACKLEVER
ADD THIS TO THE WARM-UP!!!:
Skin the cat
Prevent severe injuries and long breaks from happening by always warming
up before any activity. The back lever is a cool movement, but not really the
most ‘natural’ position of your body; please be cautious and ONLY perform this
movement if you have completed the warm AND feel like your body can handle it. I
was there when one of my friends got injured during this movement, he was out for
6 months. xCLICK HERE FOR THE INJURY VIDEOx
WEEK -1
In week -1 (or week 0) you are going to look at your level:
What can
you do?
What are
your goals?
What do you
want to be
able to do?
Tracking your progress is important. Not only because if you don’t track your
progress, or at least acknowledge progression, you are not getting better.
PROGRESSION = STRENGTH AND MUSCLE GAINS.
I mean, we all want to show off with that front lever one day right?
But also because that’s how I determine which movement, which variation and what
weight you need to work with. During this workout you’ll learn to determine which
variation you need to do, with how much weight you need to work (if you even need
weights at all) and more so you can choose the best option. Thus better results!
In this week, before the 8 week program, you are going to determine YOUR level:
How strong are
your basics?
Push-ups, pullups,
dips, squats,
handstand))
handstand
How strong are
your statics?
Front-lever,
back-lever,
planche))
planche
How far do you
think you will
come?))
come?
What kind of
goals are you
setting? workout
and non-workout
related))
related
Here is a ‘GOALS’ and ‘PROGRESSION’ template where you can track your progress
and set goals for yourself. xCLICK HERE FOR THE VIDEOx
goals
progression
movements
notes
week1
week4
progression
movements
notes
week5
week8
PHASE 2
WORKOUT PROGRAM
week
1till4
PHASE 2
DAY 1: WEIGHT-GAINZ (B&B)
SEE PAGE 9 FOR THE WARM UP
REST
10 SEC. OF YOUR PROGRESSION / 3 SETS
MAX. ALL PROGRESSION / 1 SET
1.5-2 MIN
WARM-UP
1
2
FRONT-LEVER
xCLICK HERE FOR THE VIDEOx
ABS
SUPERSET
15 LEG RAISES OR KNEE RAISES
30 (WEIGHTED) ROMAN TWISTS / 15 EACH SIDE
xCLICK HERE FOR THE VIDEOx
3
ONE ARM PULLUPS
4
WEIGHTED PULLUPS
5
BETWEEN SETS
6 REPS EACH ARM
YOUR PROGRESSION / 4 SETS
3 SETS WITH
1-2 MIN REST
3 MIN
xCLICK HERE FOR THE VIDEOx
WITH WEIGHT YOU CAN DO 5-8 REPS / 2 SETS
WITH WEIGHT YOU CAN DO 3-5 REPS / 2 SETS
WITH WEIGHT YOU CAN DO 8-12 REPS / 1 SET
xCLICK HERE FOR THE VIDEOx
3 MIN
FINISHER
THE ‘NEW’ PULLUP / 1-3 SETS
MAX. REPS
xCLICK HERE FOR THE VIDEOx
1 MIN
PHASE 2
DAY 2: REP-GAINZ (C&T&S)
WARM-UP
SEE PAGE 9 FOR THE WARM UP
1
EXPLOSIVE PUSHUPS
2
ABS
3
4
8-12x AS HIGH AS POSSIBLE / 4 SETS
GO CRAZY / 1 SET
REST
BETWEEN SETS
1-1.5 MIN
xCLICK HERE FOR THE VIDEOx
SUPERSET
10x L-SIT TO PLANCHE (YOUR PROGRESSIONS)
5x STIFF L-SIT TO PLANCHE
xCLICK HERE FOR THE VIDEOx
3 SETS WITH
1-2 MIN REST
DIPS
MAX. DIPS / 5 SETS
IF POSSIBLE:
MAX. (PROPER FORM) RING-DIPS + MAX. DIPS
3 MIN
xCLICK HERE FOR THE VIDEOx
FINISHER
THE ‘NEW’ PUSHUP / 1-3 SETS
MAX. REPS
xCLICK HERE FOR THE VIDEOx
1 MIN
PHASE 2
DAY 3: REST DAY / LEG DAY
WARM-UP
SEE PAGE 9 FOR THE WARM UP
1
BETWEEN SETS
PISTOL SQUATS
5x (WEIGHTED) PISTOL SQUATS / 4 SETS
2 MIN
xCLICK HERE FOR THE VIDEOx
2
LEG SUPERSET
3
CALVES
4
REST
SUPERSET
8-12x (WEIGHTED) LUNGES
8-12x VERTICAL JUMP SQUATS
xCLICK HERE FOR THE VIDEOx
15-20x WEIGHTED CALF RAISES / 3 SETS
3 SETS WITH
2 MIN REST
1-2 MIN
xCLICK HERE FOR THE VIDEOx
SQUATS
12-15x WEIGHTED SQUATS / 5 SETS
xCLICK HERE FOR THE VIDEOx
2-3 MIN
PHASE 2
DAY 4: REP-GAINZ (B&B)
WARM-UP
SEE PAGE 9 FOR THE WARM UP
1
2
3
4
REST
BETWEEN SETS
EXPLOSIVE PULLUPS
5x AS HIGH AS POSSIBLE + 5x WITH BANDS / 4 SETS
GO CRAZY / 1 SET
1.5-2 MIN
xCLICK HERE FOR THE VIDEOx
ABS
SUPERSET
10x L-SIT TO PLANCHE (YOUR PROGRESSIONS)
5x STIFF L-SIT TO PLANCHE
3 SETS WITH
1-2 MIN REST
xCLICK HERE FOR THE VIDEOx
PULLUPS
MAX. PULLUP / 5 SETS
IF POSSIBLE:
ALL GRIPS (WIDE/NORMAL/CHIN-UP/NARROW/V)
3 MIN
xCLICK HERE FOR THE VIDEOx
FINISHER
THE ‘NEW’ PULLUP / 1-3 SETS
MAX. REPS
xCLICK HERE FOR THE VIDEOx
1 MIN
PHASE 2
DAY 5: WEIGHT-GAINZ (C&T&S)
SEE PAGE 9 FOR THE WARM UP
REST
MAX. BACKLEVER (YOUR PROGRESSION) / 3 SETS
MAX. ALL PROGRESSION / 1 SET
1.5-2 MIN
WARM-UP
1
2
3
4
5
BACK-LEVER
BETWEEN SETS
xCLICK HERE FOR THE VIDEOx
HSPU
SUPERSET
5-8x WALL SUPPORTED HANDSTAND PUSHUPS
MAX. PIKE PUSHUPS
xCLICK HERE FOR THE VIDEOx
ABS
SUPERSET
15 LEG RAISES OR KNEE RAISES
30 (WEIGHTED) ROMAN TWISTS / 15 EACH SIDE
xCLICK HERE FOR THE VIDEOx
3 SETS WITH
2 MIN REST
3 SETS WITH
1-2 MIN REST
WEIGHTED DIPS
WITH WEIGHT YOU CAN DO 5-8 REPS / 2 SETS
WITH WEIGHT YOU CAN DO 3-5 REPS / 2 SETS
WITH WEIGHT YOU CAN DO 8-12 REPS / 1 SET
xCLICK HERE FOR THE VIDEOx
3 MIN
FINISHER
THE ‘NEW’ PUSHUP / 1-3 SETS
MAX. REPS
xCLICK HERE FOR THE VIDEOx
1 MIN
PHASE 2
DAY 6: REST DAY / LEG DAY
WARM-UP
SEE PAGE 9 FOR THE WARM UP
1
PISTOL SQUATS
5x (WEIGHTED) PISTOL SQUATS / 4 SETS
BETWEEN SETS
2 MIN
xCLICK HERE FOR THE VIDEOx
2
LEG SUPERSET
3
CALVES
4
REST
SUPERSET
8-12x (WEIGHTED) LUNGES
8-12x VERTICAL JUMP SQUATS
xCLICK HERE FOR THE VIDEOx
15-20x WEIGHTED CALF RAISES / 3 SETS
3 SETS WITH
2 MIN REST
1-2 MIN
xCLICK HERE FOR THE VIDEOx
SQUATS
12-15x WEIGHTED SQUATS / 5 SETS
xCLICK HERE FOR THE VIDEOx
2-3 MIN
PHASE 2
DAY 7: SUNDAY FUNDAY
1
WORK ON YOUR GOALS - THE GOALS YOU HAVE SET AT THE
BEGINNING. GET TO KNOW THE MOVEMENTS BETTER.
THIS DAY IS THE DAY WHERE YOU MEASURE YOUR PROGRESS.
WRITE (SH)IT DOWN.
2
TAKE A WELL DESERVED AND NEEDED DAY OFF. REST
*This does not need to be on a Sunday.
don’t
DON’T
stop
STOP
when
WHEN
YOU’RE
you’re
TIRED
tired
STOP
stop
WHEN
when
YOU’RE
You’re
DONE
done
PHASE 2
WORKOUT PROGRAM
week
5till8
PHASE 2
DAY 1: WEIGHT-GAINZ (B&B)
WARM-UP
SEE PAGE 9 FOR THE WARM UP
1
2
FRONT-LEVER
10 SEC. OF YOUR PROGRESSION / 4 SETS
MAX. ALL PROGRESSION / 1 SET
ABS
SUPERSET
15 LEG RAISES + 5 KNEE RAISES
30 (WEIGHTED) ROMAN TWISTS / 15 EACH SIDE
3
ONE ARM PULLUPS
4
WEIGHTED PULLUPS
5
6 REPS EACH ARM
YOUR PROGRESSION / 5 SETS
WITH WEIGHT YOU CAN DO 5-8 REPS / 2 SETS
WITH WEIGHT YOU CAN DO 3-5 REPS / 2 SETS
WITH WEIGHT YOU CAN DO 8-12 REPS / 1 SET
FINISHER
THE ‘NEW’ PULLUP / 1-3 SETS
MAX. REPS
REST
BETWEEN SETS
1.5-2 MIN
3 SETS WITH
1-2 MIN REST
2.5 MIN
2.5 MIN
1 MIN
PHASE 2
DAY 2: REP-GAINZ (C&T&S)
WARM-UP
SEE PAGE 9 FOR THE WARM UP
1
2
3
4
EXPLOSIVE PUSHUPS
12-15x AS HIGH AS POSSIBLE / 5 SETS
GO CRAZY / 1 SET
REST
BETWEEN SETS
1-1.5 MIN
ABS
SUPERSET
10x L-SIT TO PLANCHE (YOUR PROGRESSION)
5x STIFF L-SIT TO PLANCHE
L-SIT HOLD (YOUR PROGRESSION)
3 SETS WITH
1-2 MIN REST
DIPS
MAX. DIPS / 6 SETS
IF POSSIBLE:
MAX. (PROPER FORM) RING-DIPS + MAX. DIPS
FINISHER
THE ‘NEW’ PUSHUP / 1-3 SETS
MAX. REPS
2.5 MIN
1 MIN
PHASE 2
DAY 3: REST DAY / LEG DAY
1
2
3
4
WARM-UP
SEE PAGE 9 FOR THE WARM UP
REST
PISTOL SQUATS
2 MIN
5x (WEIGHTED) PISTOL SQUATS / 5 SETS
LEG SUPERSET
SUPERSET
8-12x (WEIGHTED) LUNGES
8-12x VERTICAL JUMP SQUATS
BETWEEN SETS
3 SETS WITH
2 MIN REST
CALVES
1-2 MIN
SQUATS
2-3 MIN
15-20x WEIGHTED CALF RAISES / 3 SETS
12-15x WEIGHTED SQUATS / 5 SETS
PHASE 2
DAY 4: REP-GAINZ (B&B)
WARM-UP
SEE PAGE 9 FOR THE WARM UP
1
2
3
4
EXPLOSIVE PULLUPS
5x AS HIGH AS POSSIBLE + 5x WITH BANDS / 5 SETS
GO CRAZY / 1 SET
REST
BETWEEN SETS
1.5-2 MIN
ABS
SUPERSET
10x L-SIT TO PLANCHE (YOUR PROGRESSION)
5x STIFF L-SIT TO PLANCHE
L-SIT HOLD (YOUR PROGRESSION)
PULLUPS
MAX. PULLUP / 5 SETS
IF POSSIBLE:
ALL GRIPS (WIDE/NORMAL/CHIN-UP/NARROW/V)
FINISHER
THE ‘NEW’ PULLUP / 1-3 SETS
MAX. REPS
3 SETS WITH
1-2 MIN REST
2.5 MIN
1 MIN
PHASE 2
DAY 5: WEIGHT-GAINZ (C&T&S)
WARM-UP
SEE PAGE 9 FOR THE WARM UP
1
2
3
4
5
BACK-LEVER
MAX. BACKLEVER (YOUR PROGRESSION) / 4 SETS
MAX. ALL PROGRESSION / 1 SET
HSPU
SUPERSET
5-8x WALL SUPPORTED HANDSTAND PUSHUPS
MAX. PIKE PUSHUPS
ABS
SUPERSET
15 LEG RAISES + 5 KNEE RAISES
30 (WEIGHTED) ROMAN TWISTS / 15 EACH SIDE
REST
BETWEEN SETS
1.5-2 MIN
4 SETS WITH
2 MIN REST
3 SETS WITH
1-2 MIN REST
WEIGHTED DIPS
WITH WEIGHT YOU CAN DO 5-8 REPS / 2 SETS
WITH WEIGHT YOU CAN DO 3-5 REPS / 2 SETS
WITH WEIGHT YOU CAN DO 8-12 REPS / 1 SET
FINISHER
THE ‘NEW’ PUSHUP / 1-3 SETS
MAX. REPS
2.5 MIN
1 MIN
PHASE 2
DAY 6: REST DAY / LEG DAY
1
WARM-UP
SEE PAGE 9 FOR THE WARM UP
REST
PISTOL SQUATS
2 MIN
5x (WEIGHTED) PISTOL SQUATS / 5 SETS
2
LEG SUPERSET
3
CALVES
4
SUPERSET
8-12x (WEIGHTED) LUNGES
8-12x VERTICAL JUMP SQUATS
BETWEEN SETS
3 SETS WITH
2 MIN REST
15-20x WEIGHTED CALF RAISES / 3 SETS
1-2 MIN
SQUATS
2-3 MIN
12-15x WEIGHTED SQUATS / 5 SETS
PHASE 2
DAY 7: SUNDAY FUNDAY
1
WORK ON YOUR GOALS - THE GOALS YOU HAVE SET AT THE
BEGINNING. GET TO KNOW THE MOVEMENTS BETTER.
THIS DAY IS THE DAY WHERE YOU MEASURE YOUR PROGRESS.
WRITE (SH)IT DOWN.
2
TAKE A WELL DESERVED AND NEEDED DAY OFF. REST
*This does not need to be on a Sunday.
TIPS AND TRICKS
1
And with that I mainly mean this:
You *sees bar/good place to do a handstand*
Your mind *Let’s do a couple (of muscle-ups/handstands)*
You *Injures entire body*
Speaking from experience, my most severe injuries
happened during ‘just doing a couple (insert movement)’.
I used to train the handstand a 100 times throughout the
day, without warming up the wrist a little. At the end of
one of those days, I couldn’t move my wrist and couldn’t
work on the handstand for weeks. Today, if don’t warm up
properly I will feel that pain instantly.
So always warm up before you jump on that bar – I know
how tempting it looks, we as calisthenics athletes find it
hard to suppress that feeling of wanting to do a couple
of reps,
but – you’ll thank me later.
3
2
Make sure to warm up before every
workout, but maybe even more
important: before EVERY movement.
What you put into your body is just
as important as what you do with it
(maybe even more important).
Food is the key to a great looking
physique and healthy lifestyle.
On a muscle mass level: Proper
nutrition in combination with proper
exercise is what makes you grow.
On an energy level: Food fuels your
body. This is the most important thing:
actually having the energy to workout
and make it an awesome one, too. Proper
nutrition is going to give you that push,
instead of the easy and fast foods
out there.
PROPER
PROPER NUTRITION
NUTRITIOn
PEOPLE!
PEOPLE!
Watch the videos that you can
click on to see how everything
works and tips per exercise.
4
Oh and watch the videos.
Also make sure to watch the videos that comes with every
exercise/superset. Btw watch the videos.
Did I mention to watch the videos?
5
FOOD
=
KEY
Are certain
movements too
easy?
Just add (more) weight!
You will read more about this on the
‘REUSABLITIY’ page about how to use this
program again, and again, and again.
FROM
and
FORM
Focus on your FORM rather than just trying to rep out as many as possible pull-ups (or any other exercise).
Don’t focus on that number too much.
FROM: Full Range Of Motion – Extend your arms, no half reps and always remember:
QUALITY > QUANTITY
6
CHALLENGE
YOURSELF
Literally accept a challenge and fulfil it.
I’m challenging you to accept any of the challenges below:
- Do 100 push ups: as fast as you can with FROM, proper form.
- Do 100 push ups: 5/10 sets and each set a different
push up variation.
(Normal/wide/close/incline/decline/weighted)
- Do 200 push ups a day: Throughout the entire day, just do
sets of 10/20 push ups with FROM, proper form.
- All of the above but push ups = pullups.
- All of the above but push ups= Squats
7
GREASING
THE
GROOVE
This is training method that
focusses on practise, practise
and practise.
Besides your normal workouts
(this program) you can ‘grease
the groove’. What this means
is working on skills throughout
the entire day (like the previous
challenges!). However, this method
focusses on PROGRESSION and
learning new skills. For example:
You: not able to do 10 pullups in a
row.
Grease the groove: Do your max.
pullups throughout the day!
8
TRUST
THE
PROGRES
How amazing all those EPIC YouTube transformation videos
and incredible Instagram pictures may seem, you will not
achieve that result.
At least not in a month, or just a couple of months. A great
physique requires a lot of work and a lot of time.
Don’t make goals like: ABS IN 1 MONTH.
Also, YES it could happen that one day you can do a one
arm pullup and a day or a week later you can’t anymore.
Don’t be bothered by this too much – it happens to
everyone. Your worst day are the most important ones, if
you can destroy that workout, you can destroy any workout
and you’re going to make a lot of progress.
9
Just after you woke up, before
you go to bed or when you are
taking a break from .. (school/work/
homework), practise your pullups.
So at the end of the day you did
an extra X amount of sets! All
these sets help you to reach your
goal a lot faster. Practise, practise,
practise. Greasing the groove is
how I got my first one arm pullups.
Oh and..
DON’T forget about your form and
DON’T forget to warmup before
doing any activity.
This is hard to do when you are
at work, school or any place the
entire day – then the best thing is
to get your workout in that day,
maybe do a little extra later that
day, and save ‘Greasin the groove’
for the weekend.
Basically, you are training the
entire day.
Don’t
compare
You know the overused quote: Your only competition is the person in the mirror? How cliché it may sound,
it’s the truth.
Don’t compare. Don’t focus on others. Don’t talk shit.
A great example is working out in public/in a gym, and the only thing you do is walking around and
comparing yourself to (better) people. How many reps can they do? Can he already muscle up? Their
physique is not better than mine, is it?
YOU need to put in the work and YOU need to be the one who is happy with what YOU are doing.
LAST TIP:
-Stan Browney
RE-USAGE
This program is reusable. This means that you can use it more than once.
Yeah obviously, just use do it all over again. Simple? Yes and no.
I’m going to explain the best way to do so:
As you can read in the FAQ (next chapter), I like to alternate between programs –
after I finish a program I do something totally different.
But for extremely important research purposes I used this program two times in a
row (4 months). And it turns out that during the first time (8 weeks period) I made
significant gains overall, however the second time it was significantly less. Yes, gains
were still there, but the body has completely adapted to this program at this point.
So how to use this program again?
Let’s say you finished the entire program, 8 weeks (10 actually) of hard work. First of
all congratulations! Second of all, let’s do it again!
Remember week -1 where you test your strength and
determine your level?
Yeah, do that again. This should actually be very interesting, how much do you
differ from the last time?
Take a decent rest before you start this week again, around a week or so. No, not
do nothing at all – but light stuff: work on the handstand, work on your explosive
push ups OR try something totally else and attend a ballet class. For real, try
something else that you would normally not do because ‘you’re already too busy
with calisthenics/bodybuilding/whatever you call it’. And at least 2-3 days proper
rest before the big week, so nothing too exhausting.
Once you have finished week -1, it’s time to start week 1-4 again: I designed this
program in a way that it could be used by a person who is just a little more than a
beginner, knows his basics and is hungry for more elite movements like the muscleup, the one arm pullup and the front-lever, but it could also be used by a person
who can already do muscle-ups, a decent front-lever and one, one arm pullups (this
was me when I started the program for the first time).
How?
Progressions.
Most important thing this is: How close did you get to your goal?
Example ONE: Front-Lever
Goal:
goal: 10 seconds Front-Lever
Start first time this program:
0 seconds
(10 seconds tucked front-lever)
Start second time this program:
5 seconds full front-lever.
Obviously you continue training the front-lever to get to that 10 seconds front-lever,
but not with the same progression as the first time (the tucked front-lever). No.
You start with doing advanced tucked front-lever holds that you can hold for 9/10
seconds and work your way up to full front-lever holds that you can hold for 10+
seconds. With the same REPS and SETS as the first time in week 1-4, the sets will
increase in week 5-8.
Example ONE: Front-Lever
Goal:
goal: 10 seconds Front-Lever
Start first time this program:
0 seconds
(10 seconds tucked front-lever)
Start second time this program:
10 seconds full front-lever.
As you can see, this person already hit their goal! But we’re not stopping.
So what do you do?
We’re going to add WEIGHTS! (The front-lever should be perfect form for 10+
seconds before you should add weight.) Weights around the ankles have an
EXTREME impact on the difficulty of the movement, so be cautious and don’t get
too excited.
Add the amount of weight that makes it just too hard to hold a 10 seconds frontlever (ultimately 8/9 seconds). With the same REPS and SETS as the first time in
week 1-4, the sets will increase in week 5-8. Repeat this process every time you can
hold the front-lever 10+ seconds. Always end with a ‘just bodyweight’ front-lever. It
will feel amazing.
These examples apply to all the exercises in this program. Ultimately you want to
keep the REPS and SETS the same, but the variation/progression/added weight
makes it harder.
it will be hard.
it will hurt.
you will want to quit.
but that’s all part
of the trophy
that you will receive
at the finish
- STAN BROWNEY
FAQ
Here are some questions that I get asked a lot
and questions that I know will be asked a lot.
How of ten do you train?
(me, the writer)
Basically, every day. I sometimes choose to
train legs once a week and take some rest
or don’t do a ‘Sunday Funday’. But every
day I do something, grease the groove,
one of the challenges or I’m trying out
new stuff!
What abou t the other
exercises? Why these?
The exercises you will work on in this
program are key. Key for overall strength
and physique gains. Key for getting better
at (almost) all the other exercises out there.
Why are week 1-4
and week 5-8 exactly
the same?
I have worked with different programs
before, programs with ‘new workouts
every day’ or ‘returning workouts’ and with
workouts programs like this: ‘Focus on
the workouts itself rather than finishing a
workout, let’s move on to the other’. (a not
so catchy name, though.)
The weeks ARE NOT identical but the
exercises are the same. This because
you really want to focus on progression
and getting better at THESE exercises/
movements. You’ll get better and better at
them every single time you work on them.
This is how I train and how I trained the
majority of my workout career.
I experienced muscle
soreness the f irst training
(or more) bu t now I
don’t anymore, is this
bad?
No. This is normal, you’re getting used to
the approach and you’re getting stronger.
I am injured, what now?
When it’s really bad (obviously) go to a
professional – don’t wait too long. When
it’s a minor injury like:
A scratch, cut or calluses: give it
some rest, not 8 weeks, but enough for it
to not rip or burst again. If you continue
training and not give it some rest it makes
the healing process a lot longer and
unnecessary painful – also it could kill ya
gains.
I cannot work ou t 5
times a week?! What
now?
No problem. Because the workouts are
around 1 hour you can combine 2 of them
in a day. So for example:
MONDAY: WEIGHT GAINZ B&B + REP
GAINZ C&T&S (So an upper body workout)
WEDNESDAY: LEG GAINZ (Leg day)
FRIDAY: WEIGHT GAINZ C&T&S + REP
GAINZ B&B (Upper body again)
And if you can workout 4 times a week:
SUNDAY: LEG GAINZ (leg day)
If you need help with finding the right
schedule I can help you with this. Check
the private group on facebook.
Muscle soreness: don’t mind it too
much, look at it as a victory and embrace
it. The program is designed to give you
enough rest, but if it’s too bad: DO NOT
NOT WORKOUT, just put it down a notch
and make the workout a little easier by
lowering the weight/progression.
Little pains: Like wrist pain or
shoulder pain after or during the workout.
If it’s during the workout, STOP. Don’t
continue because you’ll f*ck up your wrist
or shoulder (I have experienced both..).
At the end of a workout/after, just give
it some rest for a couple of days (1-2)
and see if the pain remains the same
or goes away. If it stays or gets even
worse, go to a professional. If it goes
away, use wrist wraps the next training.
I would recommend training with wrist
wraps during harder movements like the
handstand, planche or even pushups in the
first place
What is the d uration of
every workou t?
All workouts are around 1 hour.
WEIGHT GAINZ workouts: a little over an
hour to an hour and a half.
Le g d ay motivation?
Big legs are f*cking cool.
For real, make sure to train your legs, leg
workouts are a great calorie burner (for the
lean physique) and a physique without legs
isn’t a physique, is it? A fact: heavier legs
means harder statics. This could be a ‘con’
for training legs – but it’s also a way to
get progress. A tip: train your statics a lot
during a phase of a lot of leg gainz.
Where can I f ind the
vi deos?
Check the workout website that you
made an account on when purchasing
this program.
REP GAINZ workouts: around an hour,
maybe a little less.
LEG GAINZ workouts: Around an hour.
Yes, you work out basically every single
day, but the program is designed to have
plenty of time left for the rest of your
busy lifestyle.
I don’t have the
equipment to do an
exercise, what now?
The videos per exercise also provide tips
on what exercises to do ‘instead’. But I
would recommend getting the basics like:
bands and a bit of weights. It’s worth it.
(SEE DISCOUNT PAGE)
THE
WORKOUT
PROGRAM
Click here
The private Facebook group, A MUST. This is why:
• Ask ALL your questions throughout your journey.
• Reply to others - we’re all in this together.
• SHARE YOUR PROGRESS! Motivate yourself and others!
Make sure to click the link!
DISCOUNTS
DISCOUNTS
DISCOUNTS
I will update these on the Facebook group and
also let you know about temporary/limited
discounts.
20%
Use code: BROWNEY20
MYPROTEIN
*
LU
Supplements, snacks and a lot
more (basically everything).
10%
Use code: BROWNEY10
*
5%
Use code: BROWNEY
PULLUP&DIP
The best (portable) pullup bar
there is, my water bottle and
a lot more.
Just say “STANBROWNEY”
when you’re there or email them
when purchasing something and
mention “STANBROWNEY” in
the e-mail.
Discount varies depending on
the product.
RUBBERBANDITZ
FITWINKEL (NL)
Resistance bands. (and more)
Everything there is, but most
importantly: THE PULL UP RACK.
For bands or any other equipment: If you live in the US I would go for
RUBBERBANDITZ, if you live in EUROPE I would go for PULLUP&DIP.
ABOUT THE
AUTHOR
Stan Bruininck, better known as ‘(Stan) Browney’, created ‘The Ultimate Lifestyle’ to
help you and others build a healthy, sustainable and most important of all enjoyable
lifestyle. With hundreds of thousands of followers, Stan is one of the top creators in
the world of improving your lifestyle and helping people in being the best version
of themselves. With advanced experiences in these subjects, personal help and
help from the entire community, You will create your Ultimate Life(style).
Thank you so much for your purchase and checking out my approach.
THE WORKOUT PROGRAM is the first program I created regarding the Ultimate
Lifestyle, this will be one of many that will not only be workout focused but also
nutrition focused, style focused and a lot more.
And, of course, will be your coach and friend on your way to the top.
STANBROWNEY
I LOVE
YOU BACK
WRITTEN
WRITTEN BY
BY STAN
STAN BRUININCK
BRUININCK
DESIGNED
DESIGNED BY
BY THE
THE VISUAL
VISUAL STUDIO
STUDIO
SPECIAL
SPECIAL THANKS
THANKS TO
TO YOU
YOU