Zeus Bodyweight Chapter 1.0

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We are in the centre of a complex situation that most of us never thought we’d live in our lifetime. Seriously, though. It’s unpleasant, it’s inconvenient, and it’s not optimal for those of us who wish to stay in good physical shape.

But you know what? People were getting jacked before barbells were invented. You are stuck at home, no access to a gym, no equipment at home? No problem! The Omni-Contraction Training System can be adapted to bodyweight training. Even more, the methods used in this program for bodyweight movements are so effective that we often use them in programs created for the gym environment.

If you are short on gym equipment but want to pack some muscle mass and get jacked, give this program a go!

Program Overview

Zeus Bodyweight is not your grade school callisthenics program! While we stuck to the simpler bodyweight movements (we doubt that you have time to learn the front lever, plank, or iron cross), Christian included some of the most painful and uncomfortable training methods there is!

It will burn, it will burn A LOT! Why? Because we need to downplay for the lack of heavy external loading by using methods that lead to a lot of lactate and growth factors release to get muscle growth.

The cool thing is that those methods will also dramatically improve your mind-muscle connection, which is an investment in your future gains when you get back to the gym. This program will not only preserve (even increase) muscle mass, but it will make all of your future training more effective.

There are four weekly workouts: three whole-body workouts per week—one focusing on eccentric-emphasis techniques, the second on isometric-emphasis methods and the last one on concentric actions. We then have a fourth session, which is more of a beach muscle workout. The program is 6-weeks long (hopefully the crisis is over by then) and provides two, three-weeks phases.

What does the program include?

  • A 6-week long program divided into 2 phases of 3 weeks
  • An RPE chart to help gauge the level of effort in each set
  • Direction and mandatory notes on the execution of the different methods and tempos
  • Each phase comes with a detailed explanation in PDF format along with a detailed explanation on how to read and execute the program.
  • Exercise video library

Workout Example

Video Exercise Library Example