table of

INTRO 03
before you start 04
Your training 05
Conditioning LIC 10
TRAINING PHASE ONE 11
WEEK 01 12
WEEK 02 14
WEEK 03 17
WEEK O4 19
TRAINING PHASE TWO 21
WEEK 05 22
WEEK 06 24
WEEK 07 27
WEEK O8 29
conclusion 31

HARDTOKILLFITNESS.CO #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 Yes, the typical before and after photos. It does
you began this training so you can look feel odd standing in front of the mirror posing
back and be proud of how far you have for a photo but trust me, they do help you stay
come. When things get tough you need to motivated. Remember no one else has to see
keep yourself motivated and what better these photos if you do not wish, they are for your
motivator than seeing your own personal eyes only so don’t be shy. Here are some best
progress. practices to help you keep it simple;

We will be measuring your progress • Use good lighting and try and keep the same
in 3 ways. Our new HTK8 fitness test, lighting for before and after images.
Before & after photos and body part • Aim for a plain background when taking images.
measurements. These are optional but we • Take at least 3 images. One from front on, one
highly recommend you begin your training from side view and one from back.
by tracking at least the first two. • Assume a natural relaxed pose.

HTK8 body part measurements

Performance is a huge part of your Should be taken from the following areas;
progress. We want to help you look the
Take just above nipple line, around.
part but, when it comes to your training,
Stand up straight, relax and then
if you are lacking in your performance it chest release all the air out of your lungs.
could be a life-or-death situation. Now take your measurement.

We created this HTK8 test to easily Measure from just above your
and effectively test key areas of your WAIST bellybutton and around. Take this
performance and see what area you need while standing up straight.

to put more focus on.

For the following measurements, you can take them with the
muscles relaxed or flexed, just be sure to specify this when
There are 8 key exercises for you to recording your results.
perform with a scoring system to see
how you are measuring up. There is a full Taken between shoulder and elbow,
rundown in your ‘members area’ when BICEP choose the widest part of your arm
(usually right in the middle).
you log in to your account, or you can
follow this link, for further info including
how to perform, scoring charts & test Taken below the butt but above your
THIGH knee. Stand up straight and pick the
calculator. widest part of your thigh.

No more guessing, we want to help you Note: If you feel one arm or leg is different from the other
start hitting those elite standards. (usually is the case) feel free to measure each arm and each
leg, just clearly document the results.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 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.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 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

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 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.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 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 This is a common method of increasing your pull-
your head slightly. From here, slowly tilt your head up numbers. In this program, the way we are using
back then bring your chin to your chest. it is by completing One round, starting from 1 pull-
up, and increasing by 1 rep each time until you can
do no more and that’s it. You will rest approx 5-10
Juarez Valley seconds each time you drop to the floor.
The Juarez Valley method is named after Juarez
Valley Prison, and is a great method to improve your For example:
push-up numbers and mental toughness. Instead • 1 pull-up, Rest 5-10 secs
of a regular pyramid like the pull-ups above, you • 2 pull-ups, Rest 5-10 secs
are hitting sets of ascending and descending reps. • 3 pull-ups, Rest 5-10 secs
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. Hands Staggered
We will be using this for Push-ups and it simply
For example: Juarez Valley 10 means, your hands are not in line with each other.
• 10 reps- (get up and walk 8-10 feet) Ideally you will choose a hand position that is
• 1 rep- (walk back to start) shoulder-width apart yet one hand is one foot in
• 9 reps front of the other. On the next set, reverse this
• 2 reps position.
• 8 reps
• 3 reps
• 7 reps
• 4 reps
• 6 reps
• 5 reps

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 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.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 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.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 10
training phase 1
 training phase 1

day 1. Bodyweight training (Upper) day 2. Bodyweight training (Lower)

Exercise Sets & Reps Exercise Sets & Reps
Explosive Plyometric Tuck Jumps 3x5
3x5
Push Ups
Deficit Push Ups (hands on Split Jumps 3 x 10
3 x 12
bricks, books, etc)
50 total (take as many sets Jump Squats 3 x 12
Decline Push Ups
as you need to finish all 50,
(Feet raised) 2 x 15 (3 sec pause at
but aim for 5 sets or less) Paused Prisoner squats
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
2 x 20 (finish final set with
Leg Raises a max hold with feet 6” off Reverse Lunges 2 x 1 min
ground)

Cross punch Sit Ups 2 x 20

day 3. Rest & Recovery day 4. Bodyweight training (Full)

Exercise Sets & Reps

Pull-ups (Close grip) 3 x max

Walking Lunge 2 x 1 min

take a rest. Lateral Lunge 2 x 12 (each side)

you’ve earned it.
Plank 2 x 45 secs

Side Plank 2 x 25 secs (each side)

Juarez Valley Push-ups 1 x 10

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 12
 training phase 1

day 5. Bodyweight training (Full) day 6. Bodyweight training (Full)

Exercise Sets & Reps Exercise Sets & Reps
Incline Push Ups Pull-ups (Wide grip) 1 x AMRAP (Pyramid)
2 x Max
(hands raised)
Lateral squat 3 x 12 (each side)
Hindu Push Ups 1 x Max Superset with,
Sit Ups 3 x 15
3 x 10 (5 seconds slow and
Eccentric Squats
controlled on the way down)
Reverse Nordic Curls 3 x 10
Chair Skull Crushers 3 x Max
Heels Elevated squat 3 x 20
Head Nods 2 x 30
Squat Hold 2 x 45 secs (against a wall
(90-degree hold) or freestanding)
Burpees 1 x 50
1 x 30 (5 seconds slow and
Eccentric Push Ups
controlled on the way down)

day 7. rest & recovery

take a rest. you’ve earned it.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 13
 training phase 1

day 1. Bodyweight training (Upper) day 2. Bodyweight training (Lower)

Exercise Sets & Reps Exercise Sets & Reps
Explosive Plyometric Tuck Jumps 3x5
3x5
Push Ups
Deficit Push Ups (hands on Split Jumps 3 x 10
3 x 15
bricks, books, etc)
65 total (take as many sets Jump Squats 3 x 12
Decline Push Ups
as you need to finish all 65,
(Feet raised) 2 x 20
but aim for 6 sets or less) Paused Prisoner squats
(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
2 x 20 (finish final set with
Leg Raises a max hold with feet 6” off Reverse Lunges 2 x 1 min
ground)

Cross punch Sit Ups 2 x 20

day 3. Rest & Recovery day 4. Bodyweight training (Full)

Exercise Sets & Reps

Pull-ups (wide grip) 3 x max

Walking Lunge 2 x 1 min

take a rest. Lateral Lunge 2 x 15 (each side)

you’ve earned it.
Plank 2 x 50 secs

Side Plank 2 x 25 secs (each side)

Juarez Valley Push-ups 1 x 10

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 14
 training phase 1

day 5. Bodyweight training (Full) day 6. Bodyweight training (Full)

Exercise Sets & Reps Exercise Sets & Reps
Incline Push Ups Pull-ups (close grip) 1 x AMRAP (Pyramid)
2 x Max
(hands raised)
Lateral squat 3 x 15 (each side)
Hindu Push Ups 1 x Max Superset with,
Sit Ups 3 x 20
3 x 12 (5 seconds slow and
Eccentric Squats
controlled on the way down)
Reverse Nordic Curls 3 x 12
Chair Skull Crushers 3 x Max
Heels Elevated squat 3 x 25
Head Nods 2 x 35
Squat Hold 2 x 50 secs (against a wall
(90-degree hold) or freestanding)
Burpees 1 x 55
1 x 35 (5 seconds slow and
Eccentric Push Ups
controlled on the way down)

day 7. rest & recovery

take a rest. you’ve earned it.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 15
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 Tuck Jumps 3x5
3x5
Push Ups
Deficit Push Ups (hands on Split Jumps 3 x 10
3 x 20
bricks, books, etc)
75 total (take as many sets Jump Squats 3 x 15
Decline Push Ups
as you need to finish all 75,
(Feet raised) 2 x 25
but aim for 7 sets or less) Paused Prisoner squats
(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
2 x 20 (finish final set with
Leg Raises a max hold with feet 6” off Reverse Lunges 2 x 1 min
ground)

Cross punch Sit Ups 2 x 20

day 3. Rest & Recovery day 4. Bodyweight training (Full)

Exercise Sets & Reps

Pull-ups (underhand grip) 3 x max

Walking Lunge 2 x 1 min

take a rest. Lateral Lunge 2 x 15 (each side)

you’ve earned it.
Plank 2 x 55 secs

Side Plank 2 x 30 secs (each side)

Juarez Valley Push-ups 1 x 12

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 17
 training phase 1

day 5. Bodyweight training (Full) day 6. Bodyweight training (Full)

Exercise Sets & Reps Exercise Sets & Reps
Incline Push Ups Pull-ups (Wide grip) 1 x AMRAP (Pyramid)
2 x Max
(hands raised)
Lateral squat 3 x 15 (each side)
Hindu Push Ups 1 x Max Superset with,
Sit Ups 3 x 20
3 x 15 (5 seconds slow and
Eccentric Squats
controlled on the way down)
Reverse Nordic Curls 3 x 15
Chair Skull Crushers 3 x Max
Heels Elevated squat 3 x 30
Head Nods 2 x 40
Squat Hold 2 x 55 secs (against a wall
(90-degree hold) or freestanding)
Burpees 1 x 60
1 x 40 (5 seconds slow and
Eccentric Push Ups
controlled on the way down)

day 7. rest & recovery

take a rest. you’ve earned it.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 18
 training phase 1

day 1. Bodyweight training (Upper) day 2. Bodyweight training (Lower)

Exercise Sets & Reps Exercise Sets & Reps
Explosive Plyometric Tuck Jumps 3x5
3x5
Push Ups
Deficit Push Ups (hands on Split Jumps 3 x 10
3 x 20
bricks, books, etc)
80 total (take as many sets Jump Squats 3 x 15
Decline Push Ups
as you need to finish all 80,
(Feet raised) 2 x 30 (3 sec pause at
but aim for 7 sets or less) Paused Prisoner squats
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
2 x 20 (finish final set with
Leg Raises a max hold with feet 6” off Reverse Lunges 2 x 1 min
ground)

Cross punch Sit Ups 2 x 20

day 3. Rest & Recovery day 4. Bodyweight training (Full)

Exercise Sets & Reps

Pull-ups (Neutral grip) 3 x max

Walking Lunge 2 x 1 min

take a rest. Lateral Lunge 2 x 15 (each side)

you’ve earned it.
Plank 2 x 60 secs

Side Plank 2 x 30 secs (each side)

Juarez Valley Push-ups 1 x 12

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 19
 training phase 1

day 5. Bodyweight training (Full) day 6. Bodyweight training (Full)

Exercise Sets & Reps Exercise Sets & Reps
Incline Push Ups Pull-ups (close grip) 1 x AMRAP (Pyramid)
2 x Max
(hands raised)
Lateral squat 3 x 15 (each side)
Hindu Push Ups 2 x Max Superset with,
Sit Ups 3 x 20
3 x 20 (5 seconds slow and
Eccentric Squats
controlled on the way down)
Reverse Nordic Curls 3 x 15
Chair Skull Crushers 3 x Max
Heels Elevated squat 3 x 30
Head Nods 2 x 40
Squat Hold 2 x 60 secs (against a wall
(90-degree hold) or freestanding)
Burpees 1 x 60
1 x 40 (5 seconds slow and
Eccentric Push Ups
controlled on the way down)

day 7. rest & recovery

take a rest. you’ve earned it.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 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 Tuck Jumps 4x5
4x6
Push Ups
Deficit hands staggered Split Jumps 3 x 10
push-ups (hands on bricks, 2 x 15
books, etc.) Jump Squats 4 x 15
50 total (take as many sets
Decline Banded Push Ups 3 x 30 (3 sec pause at
as you need to finish all 50, Paused Prisoner squats
(Feet raised) bottom)
but aim for 5 sets or less)
Poliquin Step-ups 3 x 25 (each side) Decline Diamond Push Up 3 x 20
Superset with, Superset with,
Neck Bridges 3 x 35 secs Ab wheel rollouts 3 x max

Bear Crawls 2 x 20m Hindu Squats 2 x 45 secs

Superset with, Superset with,
Dead-bugs 2 x 20 Reverse Lunges 2 x 45 secs

Side V-ups 2 x 20 (each side)

day 3. Rest & Recovery day 4. Bodyweight training (Full)

Exercise Sets & Reps

Pull-ups (close grip) 4 x max

Walking Lunge 3 x 1 min

take a rest. Lateral Lunge 3 x 15 (each side)

you’ve earned it.
Plank 2 x 65 secs

Side Plank 2 x 35 secs (each side)

Juarez Valley Push-ups 1 x 14

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 22
 training phase 2

day 5. Bodyweight training (Full) day 6. Bodyweight training (Full)

Exercise Sets & Reps Exercise Sets & Reps
Incline Push Ups Pull-ups (wide grip) 1 x AMRAP (Pyramid)
3 x Max
(hands raised)
Lateral squat 4 x 15 (each side)
Hindu Push Ups 2 x Max Superset with,
Sit Ups 4 x 20
Eccentric Squats Superset 4 x 15 (5 seconds slow and
with, controlled on the way down)
Reverse Nordic Curls 4 x 15
Chair Skull Crushers 4 x Max

Head Nods 2 x 40 Heels Elevated squat 3 x 35

Squat Hold 2 x 65 secs (against a wall

Burpees 1 x 65 (90-degree hold) or freestanding)
1 x 45 (5 seconds slow and
Eccentric Push Ups
controlled on the way down)

day 7. rest & recovery

take a rest. you’ve earned it.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 23
 training phase 2

day 1. Bodyweight training (Upper) day 2. Bodyweight training (Lower)

Exercise Sets & Reps Exercise Sets & Reps
Explosive Plyometric Tuck Jumps 4x5
4x6
Push Ups
Deficit hands staggered Split Jumps 3 x 10
push-ups (hands on bricks, 2 x 18
books, etc.) Jump Squats 4 x 15
60 total (take as many sets
Decline Banded Push Ups 3 x 35 (3 sec pause at
as you need to finish all 60, Paused Prisoner squats
(Feet raised) bottom)
but aim for 6 sets or less)
Poliquin Step-ups 3 x 25 (each side) Decline Diamond Push Up 3 x 25
Superset with, Superset with,
Neck Bridges 3 x 40 secs Ab wheel rollouts 3 x max

Bear Crawls 3 x 20m Hindu Squats 2 x 1 min

Superset with, Superset with,
Dead-bugs 3 x 20 Reverse Lunges 2 x 1 min

Side V-ups 2 x 20 (each side)

day 3. Rest & Recovery day 4. Bodyweight training (Full)

Exercise Sets & Reps

Pull-ups (wide grip) 4 x max

Walking Lunge 3 x 1 min

take a rest. Lateral Lunge 3 x 15 (each side)

you’ve earned it.
Plank 2 x 70 secs

Side Plank 2 x 35 secs (each side)

Juarez Valley Push-ups 1 x 14

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 24
 training phase 2

day 5. Bodyweight training (Full) day 6. Bodyweight training (Full)

Exercise Sets & Reps Exercise Sets & Reps
Incline Push Ups Pull-ups (close grip) 1 x AMRAP (Pyramid)
3 x Max
(hands raised)
Lateral squat 4 x 15 (each side)
Hindu Push Ups 2 x Max Superset with,
Sit Ups 4 x 20
Eccentric Squats Superset 4 x 20 (5 seconds slow and
with, controlled on the way down)
Reverse Nordic Curls 4 x 15
Chair Skull Crushers 4 x Max

Head Nods 2 x 45 Heels Elevated squat 3 x 40

Squat Hold 2 x 70 secs (against a wall

Burpees 1 x 70 (90-degree hold) or freestanding)
1 x 50 (5 seconds slow and
Eccentric Push Ups
controlled on the way down)

day 7. rest & recovery

take a rest. you’ve earned it.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 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 Tuck Jumps 4x5
4x6
Push Ups
Deficit hands staggered Split Jumps 3 x 12
push-ups (hands on bricks, 2 x 20
books, etc.) Jump Squats 4 x 20
70 total (take as many sets
Decline Banded Push Ups 3 x 40 (3 sec pause at
as you need to finish all 70, Paused Prisoner squats
(Feet raised) bottom)
but aim for 7 sets or less)
Poliquin Step-ups 3 x 30 (each side) Decline Diamond Push Up 3 x 25
Superset with, Superset with,
Neck Bridges 3 x 40 secs Ab wheel rollouts 3 x max

Bear Crawls 3 x 25m Hindu Squats 2 x 1 min

Superset with, Superset with,
Dead-bugs 3 x 25 Reverse Lunges 2 x 1 min

Side V-ups 3 x 20 (each side)

day 3. Rest & Recovery day 4. Bodyweight training (Full)

Exercise Sets & Reps

Pull-ups (underhand grip) 4 x max

Walking Lunge 3 x 1 min

take a rest. Lateral Lunge 3 x 18 (each side)

you’ve earned it.
Plank 2 x 75 secs

Side Plank 2 x 40 secs (each side)

Juarez Valley Push-ups 1 x 16

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 27
 training phase 2

day 5. Bodyweight training (Full) day 6. Bodyweight training (Full)

Exercise Sets & Reps Exercise Sets & Reps
Incline Push Ups Pull-ups (wide grip) 1 x AMRAP (Pyramid)
3 x Max
(hands raised)
Lateral squat 4 x 15 (each side)
Hindu Push Ups 2 x Max Superset with,
Sit Ups 4 x 20
Eccentric Squats Superset 4 x 25 (5 seconds slow and
with, controlled on the way down)
Reverse Nordic Curls 4 x 15
Chair Skull Crushers 4 x Max

Head Nods 2 x 50 Heels Elevated squat 3 x 45

Squat Hold 2 x 75 secs (against a wall

Burpees 1 x 75 (90-degree hold) or freestanding)
1 x 55 (5 seconds slow and
Eccentric Push Ups
controlled on the way down)

day 7. rest & recovery

take a rest. you’ve earned it.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 28
 training phase 2

day 1. Bodyweight training (Upper) day 2. Bodyweight training (Lower)

Exercise Sets & Reps Exercise Sets & Reps
Explosive Plyometric Tuck Jumps 4x5
4x6
Push Ups
Deficit hands staggered Split Jumps 3 x 12
push-ups (hands on bricks, 2 x 20
books, etc.) Jump Squats 4 x 20
75 total (take as many sets
Decline Banded Push Ups 3 x 40 (3 sec pause at
as you need to finish all 75, Paused Prisoner squats
(Feet raised) bottom)
but aim for 7 sets or less)
Poliquin Step-ups 3 x 30 (each side) Decline Diamond Push Up 3 x 25
Superset with, Superset with,
Neck Bridges 3 x 45 secs Ab wheel rollouts 3 x max

Bear Crawls 3 x 25m Hindu Squats 2 x 1 min

Superset with, Superset with,
Dead-bugs 3 x 25 Reverse Lunges 2 x 1 min

Side V-ups 3 x 20 (each side)

day 3. Rest & Recovery day 4. Bodyweight training (Full)

Exercise Sets & Reps

Pull-ups (neutral grip) 4 x max

Walking Lunge 3 x 1 min

take a rest. Lateral Lunge 3 x 20 (each side)

you’ve earned it.
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 Pull-ups (wide grip) 1 x AMRAP (Pyramid)
3 x Max
(hands raised)
Lateral squat 4 x 15 (each side)
Hindu Push Ups 2 x Max Superset with,
Sit Ups 4 x 20
Eccentric Squats Superset 4 x 30 (5 seconds slow and
with, controlled on the way down)
Reverse Nordic Curls 4 x 15
Chair Skull Crushers 4 x Max

Head Nods 2 x 50 Heels Elevated squat 3 x 50

Squat Hold 2 x 75 secs (against a wall

Burpees 1 x 80 (90-degree hold) or freestanding)
1 x 60 (5 seconds slow and
Eccentric Push Ups
controlled on the way down)

day 7. rest & recovery

take a rest. you’ve earned it.

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Bodyweight Built 8-week training program
“The greatest
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
accomplishment is
will be a vital part of the HTK Fitness Tribe. The journey not in never falling,
you are on doesn’t stop here. It is a part of who you are.
but in rising again
Keep striving to go further and pushing forward every
day. We will make sure we’re here right alongside you. 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.

HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 31