Looking for a simple and straightforward bodyweight-oriented strength training routine that doesn’t take too much time? You’re not the only one!
A survey I carried out recently revealed that the main reason people are unable to stick to a routine is because they don’t have enough time and because they’re too complicated. An overwhelming 77% also said they would be interested in a shorter program.
This routine was born out of that need to cater to those who prefer to have shorter but more frequent workout sessions that are very straight forward and simple, taking only 30 minutes, 4 times a week. If that allows you to stay consistent, you will excel with this routine.
Watch this short video that explains the program
Is it for all levels?
Yes! If a bodyweight program doesn’t have progression exercises that cater to people of different levels, then it’s not going to ensure continuous strength gain and it’s not going to last very long. I have included all the granular progressions so that the program caters and scales appropriately to everyone from pure beginners to advanced trainees!
What is in the program?
This is a strength-training oriented program with over 50 progression exercises with short, video demonstrations (with cues) for all of them.
- Each workout day focuses on just 2 major exercises with a warm-up.
- The first workout day consists of a focus on Legs and Pulling Progressions.
- The second workout day consists of a focus on the Core and Pushing Progressions.
- If you have a personal goal of a handstand, there is a handstand-oriented warm up as well that keeps it fun.
Here’s a sample of one of the video demos from the program:
Four movements to rule them all: Pulling, Pushing, Legs and Core
The goal of this routine is to help you get consistently stronger in these 4 areas with the shortest amount spent.
Progression is the name of the game to get stronger! 
A huge issue with most bodyweight fitness programs are that they are full of superfluous exercises that are often too easy with no way to make them harder so they focus on you doing high reps. Unfortunately, while that may be good for cardio or endurance, it is not the best way to get stronger or improve your physique because you cannot get stronger by simply doing more of something that is not challenging enough for you. You get stronger by doing exercises that are difficult and that stimulus creates a supercompensation response in your body that makes you stronger. This increased strength results in improved muscle mass which results in a better physique as well. So that is why there are over 50 progression exercises with a clear map on how to increase the intensity and keep you adequately challenged.
How often do I have to do it? How much time do I need?
Minimum recommendation is 3x a week. The sweet spot is 4-5x/week depending on your personal rate of recovery. Each session takes about 30 minutes or less.
Can I still build muscle mass with this routine?
Yes! The standard recommendation works well but if hypertrophy (muscle mass gain) is a specific goal of yours, then there is a modified recommendation for that as well.
What equipment is needed?
While the program is highly bodyweight-exercise oriented, there is no way around getting your pulling exercises without some sort of place to hang from. So a pullup bar or a pair of rings are recommended for a well rounded routine.
Note: At first, if you’re too weak to do anything pull-up related, you’ll be doing bodyweight rows, which can be done without a pullup bar, but soon after you exhaust that progression, you will likely need a bar.
It is also highly recommended you have a pair of dumbbells (or any similar weight) when working on the legs. It may not be necessary at first, but you’ll find it beneficial after you exhaust the pure bodyweight versions.
Benefits and Features of the Quick and Effective Program
- Simple and straightforward: Focus on just 2 major exercises on a workout-day.
- Includes only the most effective goals without superfluous or unsafe exercises.
- No high reps of low intensity, ineffective exercises.
- Safe, linear, consistent, easily measurable progress.
- Efficient: Ideal for exercising regularly in short but frequent sessions (30min or less, 4-5x a week.)
- Flexible Schedule: Can be done nearly daily or as little as 3x a week.
- All Levels: From pure beginners to advanced trainees
- Progressive: Over 50 progression/regression exercises.
- Alternative Progressions for different goals and apparatus options (bar versus rings).
- Plug and play options for different bodyweight exercise goals.
Support is available
- If you have a question or aren’t sure if your form is correct, I encourage you to leave a comment and post a “form-check” video of yourself on the program page. (Comments are enabled.)
- If you use instagram, use #antranikdotorg and I’ll check out your form there.
- If you’re a redditor, feel free to post questions at /r/antranik as well.
Money back guarantee
I guarantee that you will find this program beneficial to your needs. If it doesn’t work for you or you don’t like it for any reason, you could always contact me and ask for your money back within 14 days. No questions asked and no risk to you.
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