table of
INTRO
before you start
Your training
Conditioning LIC
TRAINING PHASE ONE
WEEK 01
WEEK 02
WEEK 03
WEEK O4
TRAINING PHASE TWO
WEEK 05
WEEK 06
WEEK 07
WEEK O8
conclusion
HARDTOKILLFITNESS.CO
03
04
05
10
11
12
14
17
19
21
22
24
27
29
31
#HARDTOKILLFITNESS
02
WELCOME TO THE
Before you begin, I want to congratulate you on taking the initiative to crush your goals and go
after what you want in life. This is what will separate you from the crowd & build you into the
person you want to be.
Bodyweight Built is designed to help you build elite levels of strength, endurance & mental fortitude
with minimal to zero equipment needed.
The following pages contain all the details you need to know about this program including training,
equipment, warmups, substitutions etc. Please take the time to read through them thoroughly so I
know you will get the most out of this training and see the results you deserve.
The HTK team and I have put our blood, sweat & tears into creating this and our wish is to see you
put the same commitment into improving your health and fitness.
Let’s get after it!
–
Rory
OWNER, HTK fitness
MEASURING YOUR PROGRESS
Before & After photos
We want to record where you are at before
you began this training so you can look
back and be proud of how far you have
come. When things get tough you need to
keep yourself motivated and what better
motivator than seeing your own personal
progress.
Yes, the typical before and after photos. It does
feel odd standing in front of the mirror posing
for a photo but trust me, they do help you stay
motivated. Remember no one else has to see
these photos if you do not wish, they are for your
eyes only so don’t be shy. Here are some best
practices to help you keep it simple;
We will be measuring your progress
in 3 ways. Our new HTK8 fitness test,
Before & after photos and body part
measurements. These are optional but we
highly recommend you begin your training
by tracking at least the first two.
• Use good lighting and try and keep the same
lighting for before and after images.
• Aim for a plain background when taking images.
• Take at least 3 images. One from front on, one
from side view and one from back.
• Assume a natural relaxed pose.
body part measurements
HTK8
Performance is a huge part of your
progress. We want to help you look the
part but, when it comes to your training,
if you are lacking in your performance it
could be a life-or-death situation.
We created this HTK8 test to easily
and effectively test key areas of your
performance and see what area you need
to put more focus on.
There are 8 key exercises for you to
perform with a scoring system to see
how you are measuring up. There is a full
rundown in your ‘members area’ when
you log in to your account, or you can
follow this link, for further info including
how to perform, scoring charts & test
calculator.
No more guessing, we want to help you
start hitting those elite standards.
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Should be taken from the following areas;
chest
Take just above nipple line, around.
Stand up straight, relax and then
release all the air out of your lungs.
Now take your measurement.
WAIST
Measure from just above your
bellybutton and around. Take this
while standing up straight.
For the following measurements, you can take them with the
muscles relaxed or flexed, just be sure to specify this when
recording your results.
BICEP
Taken between shoulder and elbow,
choose the widest part of your arm
(usually right in the middle).
THIGH
Taken below the butt but above your
knee. Stand up straight and pick the
widest part of your thigh.
Note: If you feel one arm or leg is different from the other
(usually is the case) feel free to measure each arm and each
leg, just clearly document the results.
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04
Built to help you unlock elite levels of strength,
endurance & mental fortitude with your own bodyweight
This program is built to help you unlock elite levels of strength, endurance & mental fortitude
with your own bodyweight.
To achieve this, we are focusing on Bodyweight Density training utilizing a high frequency, high
volume routine covering exercises common to the military and taking them to the next level.
High Frequency
We have utilized this approach hitting your full body each session as you can recover much
faster from calisthenics training and we want to get the absolute most out of the 8 weeks of
training. The first weeks you may feel sore and feel overtrained but keep at it and you will be
conditioned to it in no time.
High Volume
The reasoning behind the high volume in this program is to build your muscle density
(Hypertrophy), endurance & mental fortitude. You will surely find times where you’re wanting
to give up but focus on the next few reps only and let your mind slowly become stronger.
Total Body Conditioning
The way the training is laid out you will notice you are increasing your strength, power &
endurance all in the one session. There is no need to add on extra HIIT training & I recommend
not adding it to allow you to recover adequately.
TIME vs REPS
You will notice in the program that some exercises are listed as Time (1 minute) and some as
Reps (x 20). The difference between these that you need to remember is;
For Time you are trying to complete as many reps as possible in the time given. If you need to
rest, that’s fine, just keep the timer rolling.
With Reps we want you to complete all of the reps. For example, if it says 1 x 50. You need to
complete all 50 reps, even if you have to take many breaks.
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05
schedule
This is a high frequency program where you will be hitting your total body each day. You can
recover quickly from bodyweight training and we want you making as much progress as
possible over the 8 week period. The training is 5 days a week and we recommend choosing the
following schedule.
schedule
day 1
Bodyweight training (Upper body focus)
day 2
Bodyweight training (Lower body focus)
day 3
Rest & recovery
day 4
Bodyweight training (Full body focus)
day 5
Bodyweight training (Full body focus)
day 6
Bodyweight training (Full body focus)
day 7
Rest & recovery
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06
warm-up
Every session will begin with a short sharp warm-up to set you up for success. The goal is to
get the blood flowing and build up a light sweat so your muscles are ready for what’s to come.
You will start with 5 minutes of a low intensity aerobic activity (jogging, jump rope, shadow
boxing), then move straight into our HTKMOB routine.
WORKOUT
1.) Knee squeeze x10 secs w/ 10 glute bridges.
Repeat the pair of exercises twice. (Use either a foam roller, yoga block, rugby, Gridiron ball, etc)
2.) Standing full body twist x12
(imagine throwing a hook but with a loose relaxed body.)
3.) Groiner x5 each side
(mountain climber but with feet to the outside)
4.) Groiner thoracic twist x5 each side
5.) Hip flexor wave x6 each side
6.) Squat to toe touch x6
7.) Cossack squat x5 each side
8.) Heel to groin to standing bow pose x4 each side
9.) Band pull apart to dislocate x8
These aren’t your average commonly known exercises so we created a full video and
explanation page that can be found at this link. Alternatively head to your ‘members area’
to get access.
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07
Explanations
These 4 exercises / methods aren’t so common so we wanted to make sure you know what they are
and hit them correctly for the best results.
Head Nods
Pull-up Pyramids
Lie down flat on your back on the ground and raise
your head slightly. From here, slowly tilt your head
back then bring your chin to your chest.
This is a common method of increasing your pullup numbers. In this program, the way we are using
it is by completing One round, starting from 1 pullup, and increasing by 1 rep each time until you can
do no more and that’s it. You will rest approx 5-10
seconds each time you drop to the floor.
Juarez Valley
The Juarez Valley method is named after Juarez
Valley Prison, and is a great method to improve your
push-up numbers and mental toughness. Instead
of a regular pyramid like the pull-ups above, you
are hitting sets of ascending and descending reps.
After each set, you will get up and walk 8-10ft
before dropping to do the next set, as if you were
pacing from one side of a cell to the other.
For example: Juarez Valley 10
• 10 reps- (get up and walk 8-10 feet)
• 1 rep- (walk back to start)
• 9 reps
• 2 reps
• 8 reps
• 3 reps
• 7 reps
• 4 reps
• 6 reps
• 5 reps
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For example:
• 1 pull-up, Rest 5-10 secs
• 2 pull-ups, Rest 5-10 secs
• 3 pull-ups, Rest 5-10 secs
Hands Staggered
We will be using this for Push-ups and it simply
means, your hands are not in line with each other.
Ideally you will choose a hand position that is
shoulder-width apart yet one hand is one foot in
front of the other. On the next set, reverse this
position.
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08
Substitutions
We recommend sticking to the prescribed programming however you may not always have the
ability to perform the exercise how it is. Feel free to use easier alternatives if you need such as
push-ups from kneeling or with your hands raised.
For pull-ups, I recommend either investing in a resistance band to use for assistance or if you have
a horizontal bar available replace pull-ups / chin-ups with Inverted Rows.
Rest Periods
For all exercises, we want you resting between 45-90 seconds. This will depend on your current
fitness levels so unless you’re very advanced, begin the first week with rest periods of 90
seconds between sets and slowly work your way down as you progress through the weeks.
FAQ
What If I have nowhere to do pull-ups?
I recommend picking up a doorway attachment however you can still complete this program while
leaving out the pull-ups.
Can I add extra conditioning sessions?
We encourage you to add LIC sessions on off days to build up your aerobic fitness & enhance your
recovery.
How can I make it more challenging?
If you wish to make it even more challenging, then I recommend adding a weighted vest / plate
carrier. Ideally, you will use a vest to add 10-15lbs. We don’t recommend using more than 20lbs of
added resistance.
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09
CONDITIONING part 1
FASTED LIC (LOW INTENSITY CARDIO) SESSIONS
These sessions will be 20 – 40 minutes first thing in the morning before you have eaten. You
can take a pre-workout or black coffee here but make sure you are not having sugar. The time you
spend on this session is ultimately your choice but remember 20 minutes of continuous exercise
is the minimum. If you have extra pounds to lose, I recommend putting in the entire 40 minutes.
This is a good opportunity to put a podcast on & get some learning in. Work hard but remember
this is a low intensity workout, so you should always aim to maintain an intensity where you can
breathe through your nose the entire session.
Choose an exercise to use from the following:
Running / Jogging – Outside or on a treadmill
Cycling – Outside or on a stationary bike
Swimming
Jump rope
Ruck – Ideally outside but wearing a plate carrier and using a treadmill on max incline also works great.
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training phase 1
training phase 1
day 1. Bodyweight training (Upper)
day 2. Bodyweight training (Lower)
Exercise
Sets & Reps
Exercise
Sets & Reps
Explosive Plyometric
Push Ups
3x5
Tuck Jumps
3x5
Deficit Push Ups (hands on
bricks, books, etc)
3 x 12
Split Jumps
3 x 10
Decline Push Ups
(Feet raised)
50 total (take as many sets
as you need to finish all 50,
but aim for 5 sets or less)
Jump Squats
3 x 12
Paused Prisoner squats
2 x 15 (3 sec pause at
bottom)
Walking Lunges
3 x 45 secs
Diamond Push Up
2 x 15
Neck Bridges
2 x 20 secs
Alternating “V-Up”
2 x 15 (each side)
Burpees
3 x 12
Hindu Squats
2 x 1 min
Leg Raises
2 x 20 (finish final set with
a max hold with feet 6” off
ground)
Reverse Lunges
2 x 1 min
Cross punch Sit Ups
2 x 20
day 3. Rest & Recovery
day 4. Bodyweight training (Full)
take a rest.
you’ve earned it.
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Exercise
Sets & Reps
Pull-ups (Close grip)
3 x max
Walking Lunge
2 x 1 min
Lateral Lunge
2 x 12 (each side)
Plank
2 x 45 secs
Side Plank
2 x 25 secs (each side)
Juarez Valley Push-ups
1 x 10
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training phase 1
day 5. Bodyweight training (Full)
day 6. Bodyweight training (Full)
Exercise
Sets & Reps
Exercise
Sets & Reps
Incline Push Ups
(hands raised)
2 x Max
Pull-ups (Wide grip)
1 x AMRAP (Pyramid)
Hindu Push Ups
1 x Max
3 x 12 (each side)
Eccentric Squats
3 x 10 (5 seconds slow and
controlled on the way down)
Lateral squat
Superset with,
Sit Ups
Reverse Nordic Curls
3 x 10
Heels Elevated squat
3 x 20
Squat Hold
(90-degree hold)
2 x 45 secs (against a wall
or freestanding)
Eccentric Push Ups
1 x 30 (5 seconds slow and
controlled on the way down)
Chair Skull Crushers
3 x Max
Head Nods
2 x 30
Burpees
1 x 50
3 x 15
day 7. rest & recovery
take a rest. you’ve earned it.
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training phase 1
day 1. Bodyweight training (Upper)
day 2. Bodyweight training (Lower)
Exercise
Sets & Reps
Exercise
Sets & Reps
Explosive Plyometric
Push Ups
3x5
Tuck Jumps
3x5
Deficit Push Ups (hands on
bricks, books, etc)
3 x 15
Split Jumps
3 x 10
Decline Push Ups
(Feet raised)
65 total (take as many sets
as you need to finish all 65,
but aim for 6 sets or less)
Jump Squats
3 x 12
Paused Prisoner squats
2 x 20
(3 sec pause at bottom)
Walking Lunges
3 x 60 secs
Diamond Push Up
2 x 20
Neck Bridges
2 x 25 secs
Alternating “V-Up”
2 x 15
Burpees
3 x 15
Hindu Squats
2 x 1 min
Leg Raises
2 x 20 (finish final set with
a max hold with feet 6” off
ground)
Reverse Lunges
2 x 1 min
Cross punch Sit Ups
2 x 20
day 3. Rest & Recovery
day 4. Bodyweight training (Full)
take a rest.
you’ve earned it.
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Exercise
Sets & Reps
Pull-ups (wide grip)
3 x max
Walking Lunge
2 x 1 min
Lateral Lunge
2 x 15 (each side)
Plank
2 x 50 secs
Side Plank
2 x 25 secs (each side)
Juarez Valley Push-ups
1 x 10
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14
training phase 1
day 5. Bodyweight training (Full)
day 6. Bodyweight training (Full)
Exercise
Sets & Reps
Exercise
Sets & Reps
Incline Push Ups
(hands raised)
2 x Max
Pull-ups (close grip)
1 x AMRAP (Pyramid)
Hindu Push Ups
1 x Max
3 x 15 (each side)
Eccentric Squats
3 x 12 (5 seconds slow and
controlled on the way down)
Lateral squat
Superset with,
Sit Ups
Reverse Nordic Curls
3 x 12
Heels Elevated squat
3 x 25
Squat Hold
(90-degree hold)
2 x 50 secs (against a wall
or freestanding)
Eccentric Push Ups
1 x 35 (5 seconds slow and
controlled on the way down)
Chair Skull Crushers
3 x Max
Head Nods
2 x 35
Burpees
1 x 55
3 x 20
day 7. rest & recovery
take a rest. you’ve earned it.
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A PINT OF SWEAT,
WILL SAVE A
– Gen. George S. Patton
training phase 1
day 1. Bodyweight training (Upper)
day 2. Bodyweight training (Lower)
Exercise
Sets & Reps
Exercise
Sets & Reps
Explosive Plyometric
Push Ups
3x5
Tuck Jumps
3x5
Deficit Push Ups (hands on
bricks, books, etc)
3 x 20
Split Jumps
3 x 10
Decline Push Ups
(Feet raised)
75 total (take as many sets
as you need to finish all 75,
but aim for 7 sets or less)
Jump Squats
3 x 15
Paused Prisoner squats
2 x 25
(3 sec pause at bottom)
Walking Lunges
3 x 70 secs
Diamond Push Up
2 x 20
Neck Bridges
2 x 30 secs
Alternating “V-Up”
2 x 15
Burpees
3 x 15
Hindu Squats
2 x 1 min
Leg Raises
2 x 20 (finish final set with
a max hold with feet 6” off
ground)
Reverse Lunges
2 x 1 min
Cross punch Sit Ups
2 x 20
day 3. Rest & Recovery
day 4. Bodyweight training (Full)
take a rest.
you’ve earned it.
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Exercise
Sets & Reps
Pull-ups (underhand grip)
3 x max
Walking Lunge
2 x 1 min
Lateral Lunge
2 x 15 (each side)
Plank
2 x 55 secs
Side Plank
2 x 30 secs (each side)
Juarez Valley Push-ups
1 x 12
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training phase 1
day 5. Bodyweight training (Full)
day 6. Bodyweight training (Full)
Exercise
Sets & Reps
Exercise
Sets & Reps
Incline Push Ups
(hands raised)
2 x Max
Pull-ups (Wide grip)
1 x AMRAP (Pyramid)
Hindu Push Ups
1 x Max
3 x 15 (each side)
Eccentric Squats
3 x 15 (5 seconds slow and
controlled on the way down)
Lateral squat
Superset with,
Sit Ups
Reverse Nordic Curls
3 x 15
Heels Elevated squat
3 x 30
Squat Hold
(90-degree hold)
2 x 55 secs (against a wall
or freestanding)
Eccentric Push Ups
1 x 40 (5 seconds slow and
controlled on the way down)
Chair Skull Crushers
3 x Max
Head Nods
2 x 40
Burpees
1 x 60
3 x 20
day 7. rest & recovery
take a rest. you’ve earned it.
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18
training phase 1
day 1. Bodyweight training (Upper)
day 2. Bodyweight training (Lower)
Exercise
Sets & Reps
Exercise
Sets & Reps
Explosive Plyometric
Push Ups
3x5
Tuck Jumps
3x5
Deficit Push Ups (hands on
bricks, books, etc)
3 x 20
Split Jumps
3 x 10
Decline Push Ups
(Feet raised)
80 total (take as many sets
as you need to finish all 80,
but aim for 7 sets or less)
Jump Squats
3 x 15
Paused Prisoner squats
2 x 30 (3 sec pause at
bottom)
Walking Lunges
3 x 75 secs
Diamond Push Up
2 x 25
Neck Bridges
2 x 35 secs
Alternating “V-Up”
2 x 20
Burpees
3 x 20
Hindu Squats
2 x 1 min
Leg Raises
2 x 20 (finish final set with
a max hold with feet 6” off
ground)
Reverse Lunges
2 x 1 min
Cross punch Sit Ups
2 x 20
day 3. Rest & Recovery
day 4. Bodyweight training (Full)
take a rest.
you’ve earned it.
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Exercise
Sets & Reps
Pull-ups (Neutral grip)
3 x max
Walking Lunge
2 x 1 min
Lateral Lunge
2 x 15 (each side)
Plank
2 x 60 secs
Side Plank
2 x 30 secs (each side)
Juarez Valley Push-ups
1 x 12
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training phase 1
day 5. Bodyweight training (Full)
day 6. Bodyweight training (Full)
Exercise
Sets & Reps
Exercise
Sets & Reps
Incline Push Ups
(hands raised)
2 x Max
Pull-ups (close grip)
1 x AMRAP (Pyramid)
Hindu Push Ups
2 x Max
3 x 15 (each side)
Eccentric Squats
3 x 20 (5 seconds slow and
controlled on the way down)
Lateral squat
Superset with,
Sit Ups
Reverse Nordic Curls
3 x 15
Heels Elevated squat
3 x 30
Squat Hold
(90-degree hold)
2 x 60 secs (against a wall
or freestanding)
Eccentric Push Ups
1 x 40 (5 seconds slow and
controlled on the way down)
Chair Skull Crushers
3 x Max
Head Nods
2 x 40
Burpees
1 x 60
3 x 20
day 7. rest & recovery
take a rest. you’ve earned it.
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20
training phase 2
training phase 2
day 1. Bodyweight training (Upper)
day 2. Bodyweight training (Lower)
Exercise
Sets & Reps
Exercise
Sets & Reps
Explosive Plyometric
Push Ups
4x6
Tuck Jumps
4x5
Deficit hands staggered
push-ups (hands on bricks,
books, etc.)
2 x 15
Split Jumps
3 x 10
Jump Squats
4 x 15
Decline Banded Push Ups
(Feet raised)
50 total (take as many sets
as you need to finish all 50,
but aim for 5 sets or less)
Paused Prisoner squats
3 x 30 (3 sec pause at
bottom)
Poliquin Step-ups
Superset with,
Neck Bridges
3 x 25 (each side)
Bear Crawls
Superset with,
Dead-bugs
2 x 20m
Side V-ups
2 x 20 (each side)
3 x 35 secs
2 x 20
day 3. Rest & Recovery
Decline Diamond Push Up
Superset with,
Ab wheel rollouts
Hindu Squats
Superset with,
Reverse Lunges
3 x 20
3 x max
2 x 45 secs
2 x 45 secs
day 4. Bodyweight training (Full)
take a rest.
you’ve earned it.
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Exercise
Sets & Reps
Pull-ups (close grip)
4 x max
Walking Lunge
3 x 1 min
Lateral Lunge
3 x 15 (each side)
Plank
2 x 65 secs
Side Plank
2 x 35 secs (each side)
Juarez Valley Push-ups
1 x 14
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22
training phase 2
day 5. Bodyweight training (Full)
day 6. Bodyweight training (Full)
Exercise
Sets & Reps
Exercise
Sets & Reps
Incline Push Ups
(hands raised)
3 x Max
Pull-ups (wide grip)
1 x AMRAP (Pyramid)
Hindu Push Ups
2 x Max
4 x 15 (each side)
Eccentric Squats Superset
with,
Chair Skull Crushers
4 x 15 (5 seconds slow and
controlled on the way down)
4 x Max
Lateral squat
Superset with,
Sit Ups
Reverse Nordic Curls
4 x 15
Head Nods
2 x 40
Heels Elevated squat
3 x 35
Burpees
1 x 65
Squat Hold
(90-degree hold)
2 x 65 secs (against a wall
or freestanding)
Eccentric Push Ups
1 x 45 (5 seconds slow and
controlled on the way down)
4 x 20
day 7. rest & recovery
take a rest. you’ve earned it.
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23
training phase 2
day 1. Bodyweight training (Upper)
day 2. Bodyweight training (Lower)
Exercise
Sets & Reps
Exercise
Sets & Reps
Explosive Plyometric
Push Ups
4x6
Tuck Jumps
4x5
Deficit hands staggered
push-ups (hands on bricks,
books, etc.)
2 x 18
Split Jumps
3 x 10
Jump Squats
4 x 15
Decline Banded Push Ups
(Feet raised)
60 total (take as many sets
as you need to finish all 60,
but aim for 6 sets or less)
Paused Prisoner squats
3 x 35 (3 sec pause at
bottom)
Poliquin Step-ups
Superset with,
Neck Bridges
3 x 25 (each side)
Bear Crawls
Superset with,
Dead-bugs
3 x 20m
Side V-ups
2 x 20 (each side)
3 x 40 secs
3 x 20
day 3. Rest & Recovery
Decline Diamond Push Up
Superset with,
Ab wheel rollouts
Hindu Squats
Superset with,
Reverse Lunges
3 x 25
3 x max
2 x 1 min
2 x 1 min
day 4. Bodyweight training (Full)
take a rest.
you’ve earned it.
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Exercise
Sets & Reps
Pull-ups (wide grip)
4 x max
Walking Lunge
3 x 1 min
Lateral Lunge
3 x 15 (each side)
Plank
2 x 70 secs
Side Plank
2 x 35 secs (each side)
Juarez Valley Push-ups
1 x 14
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24
training phase 2
day 5. Bodyweight training (Full)
day 6. Bodyweight training (Full)
Exercise
Sets & Reps
Exercise
Sets & Reps
Incline Push Ups
(hands raised)
3 x Max
Pull-ups (close grip)
1 x AMRAP (Pyramid)
Hindu Push Ups
2 x Max
4 x 15 (each side)
Eccentric Squats Superset
with,
Chair Skull Crushers
4 x 20 (5 seconds slow and
controlled on the way down)
4 x Max
Lateral squat
Superset with,
Sit Ups
Reverse Nordic Curls
4 x 15
Head Nods
2 x 45
Heels Elevated squat
3 x 40
Burpees
1 x 70
Squat Hold
(90-degree hold)
2 x 70 secs (against a wall
or freestanding)
Eccentric Push Ups
1 x 50 (5 seconds slow and
controlled on the way down)
4 x 20
day 7. rest & recovery
take a rest. you’ve earned it.
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25
IS NOT EVERYTHING,
BUT WANTING
TO WIN IS.
– vince Lombardi
training phase 2
day 1. Bodyweight training (Upper)
day 2. Bodyweight training (Lower)
Exercise
Sets & Reps
Exercise
Sets & Reps
Explosive Plyometric
Push Ups
4x6
Tuck Jumps
4x5
Deficit hands staggered
push-ups (hands on bricks,
books, etc.)
2 x 20
Split Jumps
3 x 12
Jump Squats
4 x 20
Decline Banded Push Ups
(Feet raised)
70 total (take as many sets
as you need to finish all 70,
but aim for 7 sets or less)
Paused Prisoner squats
3 x 40 (3 sec pause at
bottom)
Poliquin Step-ups
Superset with,
Neck Bridges
3 x 30 (each side)
Bear Crawls
Superset with,
Dead-bugs
3 x 25m
Side V-ups
3 x 20 (each side)
3 x 40 secs
3 x 25
day 3. Rest & Recovery
Decline Diamond Push Up
Superset with,
Ab wheel rollouts
Hindu Squats
Superset with,
Reverse Lunges
3 x 25
3 x max
2 x 1 min
2 x 1 min
day 4. Bodyweight training (Full)
take a rest.
you’ve earned it.
HARDTOKILLFITNESS.CO
Exercise
Sets & Reps
Pull-ups (underhand grip)
4 x max
Walking Lunge
3 x 1 min
Lateral Lunge
3 x 18 (each side)
Plank
2 x 75 secs
Side Plank
2 x 40 secs (each side)
Juarez Valley Push-ups
1 x 16
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training phase 2
day 5. Bodyweight training (Full)
day 6. Bodyweight training (Full)
Exercise
Sets & Reps
Exercise
Sets & Reps
Incline Push Ups
(hands raised)
3 x Max
Pull-ups (wide grip)
1 x AMRAP (Pyramid)
Hindu Push Ups
2 x Max
4 x 15 (each side)
Eccentric Squats Superset
with,
Chair Skull Crushers
4 x 25 (5 seconds slow and
controlled on the way down)
4 x Max
Lateral squat
Superset with,
Sit Ups
Reverse Nordic Curls
4 x 15
Head Nods
2 x 50
Heels Elevated squat
3 x 45
Burpees
1 x 75
Squat Hold
(90-degree hold)
2 x 75 secs (against a wall
or freestanding)
Eccentric Push Ups
1 x 55 (5 seconds slow and
controlled on the way down)
4 x 20
day 7. rest & recovery
take a rest. you’ve earned it.
HARDTOKILLFITNESS.CO
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training phase 2
day 1. Bodyweight training (Upper)
day 2. Bodyweight training (Lower)
Exercise
Sets & Reps
Exercise
Sets & Reps
Explosive Plyometric
Push Ups
4x6
Tuck Jumps
4x5
Deficit hands staggered
push-ups (hands on bricks,
books, etc.)
2 x 20
Split Jumps
3 x 12
Jump Squats
4 x 20
Decline Banded Push Ups
(Feet raised)
75 total (take as many sets
as you need to finish all 75,
but aim for 7 sets or less)
Paused Prisoner squats
3 x 40 (3 sec pause at
bottom)
Poliquin Step-ups
Superset with,
Neck Bridges
3 x 30 (each side)
Bear Crawls
Superset with,
Dead-bugs
3 x 25m
Side V-ups
3 x 20 (each side)
3 x 45 secs
3 x 25
day 3. Rest & Recovery
Decline Diamond Push Up
Superset with,
Ab wheel rollouts
Hindu Squats
Superset with,
Reverse Lunges
3 x 25
3 x max
2 x 1 min
2 x 1 min
day 4. Bodyweight training (Full)
take a rest.
you’ve earned it.
HARDTOKILLFITNESS.CO
Exercise
Sets & Reps
Pull-ups (neutral grip)
4 x max
Walking Lunge
3 x 1 min
Lateral Lunge
3 x 20 (each side)
Plank
2 x 75 secs
Side Plank
2 x 40 secs (each side)
Juarez Valley Push-ups
1 x 16
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29
training phase 2
day 5. Bodyweight training (Full)
day 6. Bodyweight training (Full)
Exercise
Sets & Reps
Exercise
Sets & Reps
Incline Push Ups
(hands raised)
3 x Max
Pull-ups (wide grip)
1 x AMRAP (Pyramid)
Hindu Push Ups
2 x Max
4 x 15 (each side)
Eccentric Squats Superset
with,
Chair Skull Crushers
4 x 30 (5 seconds slow and
controlled on the way down)
4 x Max
Lateral squat
Superset with,
Sit Ups
Reverse Nordic Curls
4 x 15
Head Nods
2 x 50
Heels Elevated squat
3 x 50
Burpees
1 x 80
Squat Hold
(90-degree hold)
2 x 75 secs (against a wall
or freestanding)
Eccentric Push Ups
1 x 60 (5 seconds slow and
controlled on the way down)
4 x 20
day 7. rest & recovery
take a rest. you’ve earned it.
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30
Bodyweight Built 8-week training program
Congratulations on making it through these last
8-weeks of your Bodyweight Built program!
You will be able to look in the mirror now proud of what
you see & how far you’ve come. You are now, and always
will be a vital part of the HTK Fitness Tribe. The journey
you are on doesn’t stop here. It is a part of who you are.
Keep striving to go further and pushing forward every
day. We will make sure we’re here right alongside you.
“The greatest
accomplishment is
not in never falling,
but in rising again
after you fall.”
All our other training plans can be found up on our site at www.hardtokillfitness.co
For any other questions or help with your training, feel free to reach out to me at
support@hardtokillfitness.co
Disclaimer
Copyright © 2021 by Hard to Kill Fitness Limited.
This publication is entitled to the full protections given by the Copyright Act 1994. Except as provided by that Act, no
part of this publication may be reproduced, copied or used in any manner whatsoever without the prior, written and
express consent of the copyright owner.
DISCLAIMER: Participation in any exercise program involves the risk of physical injury. You are strongly encouraged to
consult with your doctor before beginning this program. Your engagement with this program is at your own risk and, by
so engaging, you agree that, to the extent the law permits, you will assume all risk of injury to yourself and release and
discharge Hard to Kill Fitness (and its agents and employees) from any and all claims or causes of action arising from
your engagement with the program.
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