9 Week Bodyweight Training Program

Building a strong and aesthetic physique is the ultimate goal of many, and like most things I discuss it requires consistency, adequate nutrition (quality and quantity), and a well-designed workout program that holds you to account while also ensures you train rather than drain.

A workout program should be prescribed to help you work out in an organised manner and achieve your goal effectively and safely.

Many will be aware that I am no fan of cookie cutter approaches, and despite being asked many times I have resisted the requests to design a program for all. However, I’ve softened and grown to realise people will need a written plan and cannot visit me to spend time being trained.

With this in mind I set out to design a plan that still leave the rate of change in your hands. The steeper the curve in change (muscle growth, caloric deficit etc), the greater the risk of compensatory behaviours i.e. You get injured, hungry etc. For me, slow and consistent always wins. If you want fast, then my advice would be that 9 weeks is more than enough, you then take a break, evaluate while maintaining intake and make a new plan.