IMPORTANT SITE ANNOUNCEMENT


IMPORTANT SITE ANNOUNCEMENT


The Bodyweight666 and other programs offered here are no longer supported. The site will remain live for the time being but you can find the new and updated strength training program and bodyweight progressions at: STARTBODYWEIGHT.COM




Bodyweight 666





The Bodyweight 666 is a next gen. routine based around bodyweight progressions.

Although the program has only recently come out of the testing phase, trial team members have all reported impressive, extremely fast, measurable progress.

How does it work? The Bodyweight 666 is based on finely calibrated incremental exercises. It adopts a simple and proven model of basic-sets strength training and progressive overload, which have been proven to maximize strength and muscle gains.

For those wanting to lose weight and get fit, the Bodyweight 666 also offers an excellent solution: the program’s emphasis on compound functional movements and development of major muscle groups guarantees quick, visible progress. What is more, thanks to its progressive, incremental structure, the program works equally well for beginners and seasoned athletes alike...

A lot of the progressions are based on gymnastics progressions, but in a format which makes the program easy to follow, whether at home or at the gym.

Structure of a workout

The program itself is deceptively simple, though there is a lot of subtlety in its numerous variations. Each workout takes the same format:
-          6 sets of 6 reps of a certain number of exercises chosen among 6 bodyweight progressions (the first set being a warm up set).
-          Once you have completed one of the exercises, you move on to the next.
-          Each workout takes approximately one hour, with a standard recovery period of 48 hours between workouts.

Further progressions

Although the format stays the same (6 sets of 6 reps), the Bodyweight 666 never gets boring: through easy, incremental steps, you progress to gradually more and more difficult exercises; from simple door pulls, to pull ups, to one arm pull ups for example, all with small, manageable increments along the way.
As you make your way through the different levels, you will develop the strength to practice further progressions in the form of well-known (occasionally even unique) bodyweight feats of strength. The program will guide and prompt you to your first handstand, your first muscle-up, the ‘hanging dragon flag’, etc. Step-by-step descriptions then show you how to achieve these.

The 6 progressions
Session format (the basics)

Further progressions:
Crow stand: HSt lvl 3 + Plank lvl 2
Side crow: HSt lvl 3 + Plank lvl 3
Handstand: HSt lvl 7
Dragon flag: Pull lvl 8 + Abs lvl 9 + Plank lvl 5
Hanging dragon flag (coming soon): Pull lvl 8+ Abs lvl 12 + Plank lvl 7
Muscle ups: Pull lvl 11 + Dip lvl 10
Floor L-sit: Abs lvl 11 + Push lvl 10 + Dip lvl 8
One arm pull up: Pull lvl 11
Modified flag (coming soon)
Human flag (coming soon)
-          Warm up
-          Each exercise consists of 6 sets of 6 reps. Take 2 or 3 min rest between each exercise.
-          The first set of each exercise is a warm up set: go back two levels in the progression and perform that variation for 6 reps.
-          Perform each following set ‘to failure’ e.g. push ups (6,6,5,5,4)
-          After 2 or 3 min rest, move on to the next progression.
-          In each new workout, you should aim to improve on the number of reps you performed previously by at least 1, eg.: push ups (6,6,5,5,4) push ups (6,6,6,5,4)
-          Once you manage 6 sets of 6 reps, you are ready to move on to the next variation in the progression.
-          Always finish with a plank (aim for 30s to start with; when you’ve reached 1 min, move on to the next variation)
-          Cool down


The 6 progressions at a glance - download (click, right click, then ‘save image as’) and print for easy reference:
You can also download and print this google docs, slightly larger version, created by Jack.



Beginner sample routine (3 days a week):

Week 1 – Week 4: Volume phase – recovery periods of 1-2  min between sets.
Day 1: pull ups, push ups, squats, abs and core
Day 2: pull ups, handstand push ups, squats, abs and core
Day 3: pull ups, dips, squats, abs and core

Week 5: Transition - recovery periods of 3 min between sets.
Day 1: pull ups, push ups, squats
Day 2: pull ups, handstand push ups, dips, abs and core
Day 3: rest

Week 6 – Week 9:  Strength phase –recovery periods of 3-5 min between sets
Day 1: pull ups, push ups, squats
Day 2: pull ups, handstand push ups, squats, abs & core
Day 3: pull ups, dips, abs & core

Week 10: Transition - recovery periods of 3 min between sets.
Day 1: pull ups, push ups, squats
Day 2: pull ups, handstand push ups, dips, abs and core
Day 3: rest

Intermediate sample routine (4 days a week):

Week 1 – Week 4: Volume phase – recovery periods of 1-2  min between sets.
Day 1: pull ups, push ups, handstand push ups, abs and core
Day 2: pull ups, dips, squats, abs and core
Day 3: pull ups, push ups, handstand push ups, abs and core
Day 4: pull ups, dips, squats, abs and core

Week 5: Transition - recovery periods of 3 min between sets.
Day 1: pull ups, push ups, abs and core
Day 2: handstand push ups, squats, abs and core
Day 3: pull ups, dips, abs and core
Day 4: rest

Week 6 – Week 9:  Strength phase – recovery periods of 3-5 min between sets
Day 1: pull ups, push ups, squats
Day 2: pull ups, dips, abs and core
Day 3: handstand push ups, squats, abs and core
Day 4: push ups, pull ups, dips

Week 10: Transition - recovery periods of 3 min between sets.
Day 1: pull ups, push ups, abs and core
Day 2: handstand push ups, squats, abs and core
Day 3: pull ups, dips, abs and core
Day 4: rest

Bodyweight 666 workout tracker

Here's a link to a user-made google docs spreadsheet which will help you track your workouts.
Thank you to dendodge on Fitocracy for producing this document!


Frequently Asked Questions:

-          I don’t get it... Is this free?
-          I don’t get the format. Can you provide me with an example?
-          How do I know where to start in each progression?
-          How long should I give myself between workouts?
-          How much should I increase my reps from one workout to the next?
-          How do I use the Bodyweight 666 for strength and muscle gains?
-          How do I use the Bodyweight 666 for weight loss?
-          I am stuck in between two variations, how do I progress? How to break through plateaus?
-          I spotted an inconsistency in the program/the next step in the progression was no challenge for me/the next step in the progression is too hard!
-          This program places too little emphasis on the legs!
-          I don’t have a pull up bar. What do I do?
-          I don’t have a dips station. What do I do?
-     How do I log these exercises on Fitocracy?
-          Who designed this program anyways?


I don’t get it... Is this free?

Yep, totally... no registration; no signing down for anything... and guess what? It does not mean it’s inferior to commercial programs either! In fact, quite the contrary!

I don’t get the format. Can you provide me with an example?

Ok, let’s suppose you can normally do 15 continuous push ups... 5x6 push ups should be a breeze for you, but we’ll start you from there anyway... For your warm up set, go back 2 exercises in the progression: three quarters push ups... Do six of these. Then after the indicated rest, do 5x6 standard push ups. Take two or three minute rest, then move on to the next progression. If you can’t quite manage 5x6, that’s fine... just log how many repetitions you’ve done for each set (e.g. 6,6,5,5,4), and you will aim to improve on that score in your next session by at least one repetition.

How do I know where to start in each progression?

Give yourself an easy goal to start with... As you are about to discover, the entire workout is quite taxing: it targets a wide variety of muscles which it works not only concentrically, but also eccentrically and isometrically. Some of the more advanced variations can also place quite a bit of stress on tendons and connective tissue, and require a fair amount of grip strength... Because you will be increasing the number of reps with each workout, give yourself some leeway at first, for your body to adapt to this new routine. Also, prepare yourself for some serious cases of DOMS (delayed onset of muscle soreness) along the way...
What’s important is that you keep adding a few reps every session or, once you’ve achieved 6 sets of 6 reps for a given variation, that you move on to the next one: this will ensure continued strength gains.

How long should I give myself between workouts?

Some people will only need 48 hours rest; some will need 72. In any case, I recommend you avoid repeating the workout the next day in order to give your muscles a chance to recover and grow.
Depending on whether or not you still feel sore, you should be able to repeat the workout after one or 2 days of recovery.

How much should I increase my reps from one workout to the next?

The only right answer to that question is: by at least 1. If you are able to increase your reps by more than that, give yourself a pat on the back! However, do not exceed 6 sets of 6 reps. Once you’ve achieved that number, stop and move onto the next variation in the progression in your next workout.

How do I use the Bodyweight 666 for strength and muscle gains?

In order to pack on muscle using this program (or any other strength training program for that matter), you need to eat an average of 500 calories in excess of your daily maintenance calories. To calculate your maintenance calories, use this calculator.
In addition, you should make sure you consume daily between 1 and 1.5 times your body weight (in lbs) in grams of proteins. For instance, in you weigh 180 lbs, your daily intake of proteins should fall between 180 and 270 grams.

How do I use the Bodyweight 666 for weight loss?

For complete newcomers to exercise, we suggest you follow the 666 fat burner workout
Beyond that, a simple and effective format is to alternate the Bodyweight 666 with 35 mins of cardio.
It does not really matter which cardio exercise you pick, as long as you do at least 35 mins of the activity.
Make sure you read my weight loss made easy article, for no-nonsense nutritional advice. 

I am stuck in between two variations, how do I progress? How to break through plateaus?

The first thing is to go back to the last variation you’ve completed, and make sure you are sticking to the prescribed rest between sets.
Also, read the exercise description carefully to make sure you are completing it with good form and without cheating.
Sometimes, flexibility can be a limiting factor, for instance on one-legged squats.
For some other exercises, subtle shifts in your body position can force you to ‘cheat’ unintentionally... Trying to complete the next exercise in the progression will give you a good idea of what muscles should be engaged... try to replicate this action.
For instance, if you get stuck on eccentric dips, try to perform the exercise a couple of times to get a feel for it. Then go back to ‘one leg on the floor, one leg in the air dips’ and try to achieve the same muscle action with minimal help from your pushing leg.
Once you have completed that exercise two or three times, give the new exercise another go.

If you still don’t get the result you want, you should then try to increase your reps to 8.
If that still doesn’t work, shoot me an email, and I will try to assess what is preventing you from progressing.

Eventually though, you will reach a plateau. A weight training strength program can be a good way to get through that. Also, a lot of the exercises in the program are dependent on your power-to-weight ratio; consider whether you are at your ideal weight, or whether you would benefit from losing a few pounds or kilos.

I spotted an inconsistency with the program/the next step in the progression was no challenge for me.

Congratulations, you just skipped one step easily...
We are all different, but these steps constitute a gradual increase for most people.

If you really do think there is an inconsistency in the program, please leave me feedback in the comments box, at the bottom of the progression page. I do value this type of feedback, as it helps me tweak the progressions.

I don’t have a pull up bar. What do I do?


I don’t have a dips station. What do I do?

Check this post on how to do dips without dip bars.

How do I log these exercises on Fitocracy?

Here's a post which will help you with that: how to log the Bodyweight 666 on Fitocracy

Who designed this program anyways?

Check out my (brief) biography here: who is ElDiablo? 

129 comments:

  1. Can you send me the training plan in better quality? The picture is to small to read anything on it clearly.

    ReplyDelete
    Replies
    1. It's not: save it to your computer by following the following steps: left click, right click, then ‘save image as'

      Delete
    2. It only allows to save as a jpeg and the quality is terrible.

      Delete
    3. Hey guys, I created my own, slightly larger version of this awesomeness.

      Feel free to use: https://docs.google.com/file/d/0Bx2f-TQfHmbddjVROGZfZ3JMRjg/edit?usp=sharing

      Delete
    4. Thanks Jack! I'll link to it in the main article.

      Delete
  2. I notice that in the beginner programme in week 5 it says: Day 1: pull ups, pull ups
    that can't be right, can it?

    ReplyDelete
    Replies
    1. Thank you Eva for spotting that... That was a typo! Error has now been rectified.

      Delete
  3. Is it bad to be doing the dips, push-ups and handstand push-ups all three days when doing the beginner routine? Or just a sign that I should be further along?

    ReplyDelete
    Replies
    1. It is ok if you are supersetting, but it is also somewhat unbalanced, and you should aim to include an equivalent amount of pulling exercises (ideally horizontal and vertical pulls).
      If you find you can do these three 'pushing' exercises without a major case of doms, then you might want to switch to the intermediate program, or go forward a step or two in your progressions.

      Delete
  4. El Diablo:

    Do you recommend all four days of the Intermediate Program be serial with no break (Mon, Tue, Wed, Thu) or would a break between of one day be fine (Mon, Tue, Thu, Fri)?

    ReplyDelete
    Replies
    1. No, of course take a break! That's meant to be 4 days a week!

      Delete
  5. when you say superset in weeks 8 and 9 in the intermediate routine does that mean do the exercises like a circuit and then rest between circuits or what?

    ReplyDelete
    Replies
    1. Yea, my apologies Keith: this was a remnant of the program I gave my testers, but it is actually too complicated to explain & include supersets on here. I've modified the sample programs accordingly.

      Delete
  6. Are you moving away from recommending the full 666 (all 6 exercises on the same day)?

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    1. Hey Kest, it's fine to do it from time to time, but it is quite a long and taxing workout, and works more your strength-endurance than pure strength. It also puts a lot of emphasis on the triceps, to the detriment of biceps. I have now included some sample programs with both an initial volume phase, and a subsequent strength phase with longer rests between sets.

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  7. What about the program having too little emphasis on the legs?

    ReplyDelete
    Replies
    1. I forgot that bit of the FAQ... Well, there's only that far you can go with bodyweight exercises... Weighted one leg squats, or plyo one leg squats are the way to go after that...

      Delete
  8. El Diablo:

    do you have any tips for long distance runners who are trying to get stronger/ more muscular by following this routine and/or any ways the 666 workout should be modified to fit running more accordingly?

    ReplyDelete
    Replies
    1. Well, as a sub-2h25 marathon runner myself, I can say that I never bothered doing any strength training, and that I knew very few athletes who did (some of the middle distance guys do, but not many). That said, this is no reason not to follow this routine if you are aiming to build strength in addition to your running. However, you'll find the sessions might take quite a bit out of you... I would probably limit myself to a max. of 2 sessions a week if it were me. The squat progression, and the abs progression will benefit your running directly (I wished I'd known about one legged squats when I was running, it most definitely would have helped me to focus on them). The rest is just a bonus... The main problem you're going to encounter, is that if you want to pack on muscle with this routine, you should probably eat at least 500 calories above your normal maintenance calories. Consequently, you will be putting weight on, which will have a detrimental effect on your running... Any upper body work will almost certainly hinder you, though the squats and abs can actually be quite beneficial (and if you're a cross-country runner/ mountain-fell runner, you should definitely do them!). Hope this helps.

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  9. Can you explain what you mean when you say "eat at least 500 calories above your normal maintenance calories"?

    For someone like me who is trying to slim down a little bit as well as build muscle, should I consume that many calories? Or should I eat mainly protein-rich foods?

    (And by slim down, I don't mean I'm fat. But I've packed on weight around my midsection that I want to get rid of. My weight is between 175-180 and I'm 5'8.)

    ReplyDelete
    Replies
    1. In all likelihood, you eat enough calories through your diet already... You only need around 2g of protein per kg of bodywight per day... the rest is not absorbed by the body. Slimming down and building muscles at the same time are generally considered incompatible, though some people do report very good results using leangains. Google it, it might actually be what you're looking for.

      Delete
  10. Hi!

    I'd like to start this routine but wondered how the 10 week plans above are meant. So I'd start with the beginner plan, then after 10 weeks move to intermediate and and then start intermediate again from week 1 and repeat from there oder do something else? Hope you can help me.

    And very great website! Looking especially forward to the pull up and push up progression as I can't even do one proper one of those exercises.

    ReplyDelete
    Replies
    1. Yea, stick with the beginner routine for at least 10 weeks. After that, if you feel you can cope with 4 sessions a week move on to the intermediate. Otherwise, repeat the beginner programme, simply carrying on with the progressions.

      Delete
  11. Hello-

    Just finished 2 full progressions and I'm not sure what to do from there.
    What do you recommend doing after you are done? So far I'm sticking with 6 reps and trying to get further in other progressions.

    Thanks.

    ReplyDelete
    Replies
    1. Depends which progressions you have finished really...

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    2. I finished Pull ups a week ago, and just finished Abs and Core this week.

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    3. Pull ups:start working towards one arm pul ups. http://www.fitness666.com/2012/11/one-arm-pull-up.html

      Abs and core: dragon flags ( http://www.fitness666.com/2012/11/dragon-flag.html )
      Floor L-sits ( http://www.fitness666.com/2012/11/floor-l-sits.html ), and front and back levers, for which I have no description yet.

      Delete
  12. Inspired by Convict Conditioning. *thumbs up*

    ReplyDelete
    Replies
    1. Inspired by gymnastics progressions actually. Too many things wrong with Convict Conditioning for it to be trully useful...

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  13. I just have to say how amazing this program is, and how well it works. I've been doing this for 2 months now and it has been a complete transformation.
    Thank you so much.

    ReplyDelete
  14. Hey man, I was wondering what you think is wrong with Convict Conditioning. I used it for a while and I think some things are wrong with it too but I'm really no expert, so I'm wondering what you might have to say about it. Thanks!

    ReplyDelete
    Replies
    1. The suggested reps are weird... he has you working for endurance rather than for strength. I'm not a fan of the bridges (but maybe that's me, some people cope with them well, some don't). Some of the progressions could do with a few extra steps, and finally, some exercises are out of the freaking moon: to my knowledge, nobody has ever been able to do a one arm handstand push up (there have been rumours, but undocumented). Some of the advice is also dubious (i.e. 'packing' the shoulders with pull ups, which is more likely to get you injured than a deadhand). It's ok as a program if you are aware of these limitations, but I would personally totally ignore the suggested reps.

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  15. hey im at one arm inclined push ups and one leg half squat. not sure if i must do 6 sets on each side .

    ReplyDelete
  16. Yep, 6 sets on each side.

    ReplyDelete
  17. Are you supposed to do the planks for 1 minute 6 times? Or just 1 minute for that day?

    Also, when you say to move on to the next progression after doing 6x6, do you mean doing the next version of a specific exercise the next time you're scheduled to do it, or do you mean moving on to the next part of that exercise on the spot? Thanks

    ReplyDelete
    Replies
    1. Plank is just done for 1 min that day.
      And yes, I mean do the next variation of this specific exercise the next time you're working out.

      Delete
  18. Hello. Your workout system seems very smart. But i cant understand how to use the programme. Maybe of my bad English. I would appreciate it if you could explain me how one week "works".

    ReplyDelete
    Replies
    1. Just look at the sample beginner routine.

      Delete
  19. Is there a Bodyweight 666 (gym version)?

    ReplyDelete
    Replies
    1. Afraid there isn't at the moment,sorry...

      Delete
  20. Hello!

    I have two questions:

    1. Regarding the intermediate program, it says 4 days a week, but how does this work with the 48h pause between workouts? would something like Tuesday/Thursday/Saturday/Sunday be okay or should I always leave a rest day between workout days? (And thus have an 8-day week)

    2. Regarding fat loss: I am currently doing the beginner routine (3 days a week) and follow the nutritional advice (500cal over maintenance). Would it be wise to occasionally use the 666 fatburner programme as a form of "cutting"? I´m asking because my body fat has been going up in the last 7 weeks (along with my strength of course)..

    Cheers,
    Harald

    ReplyDelete
    Replies
    1. 1. As long as you feel you have recovered enough to do another session/ your body is not sore, you do not necessarily have to stick to 48 hours between workouts. Other wise, by all means, work on the basis of an 8 days week.
      2. No need to switch to the fatburner programme when cutting really... just run a 500 calories deficit, below maintenance, and carry on with the programme.

      Delete
    2. Thanks for the quick reply!

      I´ll try to make a 7-day routine work then, it was okay with the YAYOG programme as well. I just thought the 48 hours were mandatory. :-)

      As for the fatburner, that´s good news as well, I don´t actually like cardio that much ;-)

      Delete
  21. Perform each following set ‘to failure’ e.g. push ups (6,6,5,5,4)...

    So, I should do one set of reps until I can't do any more, rest a few minutes, and then another set of reps until I can't do any more, for six sets? Am I reading that right?

    After 2 or 3 min rest, move on to the next progression.

    Do you mean move on to the next exercise?

    Thanks, though. This is great site.

    ReplyDelete
  22. Hello, I am currently on the Stronglifts 5x5 program but I feel like it would be awesome to do these gymnastic progressions and I also think that the lean body of a gymnast is much cooler than a bulky powerlifter. But still I like my workout, I feel like I get a lot out of it. How do you integrate this program with barbell training?

    ReplyDelete
    Replies
    1. There is no reason why you couldn't follow both programmes simultaneously. You could do 2 sessions of stronglifts a week, and one of gymnastic progressions. Or alternate one stronglifts session with a bodyweight progressions session. Whatever rocks your boat really... The only thing I would avoid is mixing and matching in the same session.

      Delete
  23. Hi, thank you so much for making this program available! I've been doing it for a month and love it so far. This is a truly great site!

    ReplyDelete
  24. Very, very nice progressions and the routine as a whole!

    What about the so called 'cadence' - how to objectively do each repetition so that it is more or less the same each time I do it?

    Is there some rule like the '2 sec down - 1 sec hold - 2 sec up' like in Convict Conditioning? Is it a good idea to use, for instance, a metronome to help with the cadence?

    ReplyDelete
    Replies
    1. I'm answering to myself - I've read in the comment from the progressions articles that 2 to 3 sec down movement is best.

      Delete
  25. Hi El Diablo,
    Just discovered your site this morning. I'm going to give your workout progressions a try. Thanks a lot for making this available

    ReplyDelete
  26. Hello, thank you for such a great plan. I do have a few questions on rest time and tempo.

    If a am reading correctly, are you suggesting 6 push ups, 1 min rest, 6 push ups until 6 sets completed, then 2-3 min rest, next exercise?

    Does it help to do less/more than a minute between sets if possible?

    Also, do you have a suggested tempo to follow? (CC recommends 2 sec down, 1 sec hold, 2 sec up for push ups for example)

    Thanks again.

    ReplyDelete
    Replies
    1. The tempo suggested by CC is fine (though I would suggest maybe 3s down rather than 2).
      The rest you take between sets depends on what you are trying to achieve: if you are working purely for strength gains, you should probably take 3 mins rest between sets. For hypertrophy and strength-endurance, bring that down to one minute.

      Delete
  27. Hi, are there any plans to publish the bodyweight 666 progressions and concepts in book form?

    I noticed you live in Wales. I feel the UK is crying out for such a book. I'd certainly buy it.

    I've read books like Convict Conditioning and You Are Your Own Gym, but your system seems to make more sense to me. I have a problem seeing past the obvious marketing gimmicks of books like CC too.


    All the best.

    ReplyDelete
  28. I am planning on starting the intermediate program. I have limited time for workouts some days, Is there any issue with preforming the program with super sets or giant sets to speed up the workout and cut down on rest time? If so for the two main variations what would be the best exercises to put together?

    Variation 2: pull ups, push ups, handstand push ups, abs and core
    Variation 2: pull ups, dips, squats, abs and core

    ReplyDelete
    Replies
    1. If you are going to do supersets, pair pushing and pulling exercises together.

      Delete
    2. what about doing all the exercises in a circuit and just repeating the circuit 6 times without rest? You are still getting the rest in between dong the single exercises, but you are still cutting down on rest time

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    3. You can do that of course, but you will not see optimal strength gains. It will mean you are working in the strength-endurance zone, rather than in the strength zone. Your progress will be limited much sooner.

      Delete
  29. Hi
    Thanks for doing this,its brilliant!

    I have 2 questions

    1 Can I do all exercises at one day 3-4 times per week?

    2 Can I achieve 10 reps indeed 6 ? My goal is strength and size with lean body:) I'm 36 old:)

    Thanks for advance and sorry for my English. I'm from Poland.

    ReplyDelete
    Replies
    1. 1. I would advice against doing all exercises in one session: you will create some muscle imbalances, as there are far more pushing exercises in the routine than there are pulling ones. Instead, do the intermediate routine listed on this page.
      2. If your goal is hypertrophy (strength and size), then follow a range of 8 to 12 repetitions, so yes, 10 is good.

      Delete
    2. Thanks!
      One more question beacuse I'm confused...

      When I do 6x6 ,what if I can do more reps than 6 in first set? I should stop at 6? or go to failure?


      And if I want to achieve 10 reps should I do less sets?

      Thanks!

      Delete
    3. If you can do more than 6 in the first set, stop at 6. If you want to improve your strength, there is no point of going to 10... If you can do 6x10 reps, and you're working for strength rather than strength-endurance, then you should increase the difficulty of the exercise (move on to the next exercise in the progression).

      Delete
    4. Thank You!!

      I understand that 6 reps range is good for strength, but it gives me some size too?

      Delete
    5. If hypertrophy is what you want, just do 3 sets, in a range of 8-12

      Delete
    6. I would like hypertrophy and strength:)

      Delete
  30. Hi,

    A question about delayed onset muscle soreness:

    Is it good or bad? - specifically: if you have been working out for a few weeks/months and no longer get sore does that mean I am no longer working the muscles efectively, or I have just adjusted to working out...

    sort of thinking along the no pain no gain lines....

    ReplyDelete
    Replies
    1. The whole relation between doms and muscle growth is not fully understood. However, current research suggests that doms is more a result of damage done to connective tissue during the eccentric part of exercise, rather than damage to the muscle fibers themselves. Thus, the absence of doms is not necessarily an indicator that muscle growth cannot take place. There is indeed an adaptation process that occurs, which means you are less likely to experience doms after regularly exercising for a few weeks/months. As long as you keep progressing/lifting heavier/increasing your reps, your muscles are still growing.

      Delete
  31. This program seems great! I know this question has been asked before, but I just want to make sure I'm doing things right.

    So for example, this is what the workout would look like?

    6 pushups, rest, 6 pushups, rest, 6 pushups, rest, 6 pushups, rest, 6 pushups, rest, 6 pushups, longer rest

    and then

    6 pullups, rest,6 pullups, rest, 6 pullups, rest, 6 pullups, rest, 6 pullups, longer rest

    and then

    6 squats, rest, 6 squats, rest, 6 squats, rest, 6 squats, rest,6 squats, rest, 6 squats, longer rest, etc.

    OR IS IT

    6 pushups, rest, 6 pullups, rest, 6 squats, longer rest (x6)

    Cheers,

    Ryan

    ReplyDelete
    Replies
    1. ** Sorry 6 pushups, 6 pullups, 6 squats, longer rest (x6)

      Delete
    2. Awesome, thanks man!!!

      Delete
  32. I do it very early in the morning without eating, but sometimes I feel tired very fast. Should I eat something before doing it, or it will be the same?

    ReplyDelete
    Replies
    1. I don't know... individual responses to this vary, and your best bet is to try it for yourself.
      Physiologically though, unless you have depleted your reserves of glycogen (carbs), eating before you work out should not make a massive difference.

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  33. My right arm is much stronger than the left one, and I feel that at the end the movement starts to become a little assymetrical. Will it disappear with time or there is something I should do now?

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    Replies
    1. it will disappear over time... Just make sure you start any unilateral movement with your weaker arm first, and don't be tempted to do more reps with your stronger arm than you managed with your weaker one... This will even things out.

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  34. I noticed you have inverted rows as early progressions and pull ups for the rest. I'm curious if it would work or make sense to have inverted rows continue to maybe one arm rows. I'm thinking something like keeping the early progressions the same but having it turn into two separate paths after the 4th progression. That way the person would continue to develop horizontal pulling along with vertical pulling. Does that make sense or would it be too much?

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    Replies
    1. No, it makes perfect sense... I am in fact working on a new programme and progressions which follows these same principles.

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    2. El Diablo when do you think the new program and progressions will be ready because I had a thought similar to y4rivera and I had been wondering why you have 1 pull exercise and 3 push it seems slightly imbalanced. Also will you be making planche, planche push up, front lever, and front lever row tutorials I was wondering because I have wanted to be able to do planche push ups since I saw them in a parkour vid and I saw you log a front lever row progression on fito and looked it up and now want to do those as well.

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    3. The new programme will be finished this summer. It will include front lever and front lever rows, but no planche so far, which is very much an advanced progression, and will be dealt with later this year.

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    4. SOUNDS AWESOME can't wait!!! Any chance it will be done in early summer? What month were you expecting it to be done? Just curious because it sounds awesome and I wanted to get my strength and fat loss goals by preferable early july but if not then early august at the latest so I have some time to enjoy them before the annoyingly long and cold winters here set in.

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    5. Should be finished early August...

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  35. Hi El Diablo,
    I really enjoyed your site and workout plan. However, do you think that it is too push-focused (pushups, dips, handstand pushups) and not enough pulls (pullups)? Also, there are only 1 exercise for the legs and 1 for the core (hanging leg raises), will that be enough to construct a balanced workout plan? (In CC, the guy has bridges which works the lower back, too)

    ReplyDelete
    Replies
    1. If you look at the sample training programmes, you'll notice that you don't do all the progressions in the same session. These programmes are balanced.
      As for bridges, my own personal feeling is that they're a bit useless, but to each their own.

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  36. After finishing the FatBurner666, should I progress to the intermediate routine from this page, or should I pit myself against the beginner scheme? I'm at level 6/7 in all progressions except dips (I've damaged quite a lot of furniture trying to do them, so it's not that I'm not trying ;-) ).

    ReplyDelete
    Replies
    1. I'd say go for the beginner programme so far, then move on to intermediate... It's going to get harder to make progress though, so be patient with it.
      If you're still enjoying it, you should seriously consider getting yourself a pull up bar and some dip bars not to totally wreck your furniture.

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    2. Thanks for the reply. I'm going to go buy a dip station after my next paycheck then.
      Just so you know, I've lost a hefty 8% body fat doing FB666 and eating paleo. Wen't from 25% to 17%. That's about 2 pounds a week in my case, though my actual weight didn't fall by that much (about 10 pounds) which means I've put on a bit of muscle. Now that's some measurable progress! I'm really grateful!

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  37. Could you comment on the set differences between your routine and that in Convict Conditioning. The reps per set are much larger in CC and Coach Wade repeatedly enforces not working to failure. Thanks.

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    Replies
    1. The CC routine is primarily focused on endurance, and strength-endurance (hence the advice not to go to failure everytime), whereas the one on these pages is almost entirely focused on strength. Different horses for different courses.

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  38. The gym i go to has a pull up/dip assist machine. I have been using that to do assisted muscle ups on for awhile and have been making progress. I can do a couple of muscle ups now with 5lbs of assist. I would like to get your thoughts on whether I should continue with the assisted muscle ups or go back to pull ups per the plan.

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    Replies
    1. As long as you are still making progress, keep going with what you are doing... Keep reducing the assisting weight incrementally. If your progress starts stalling, move back to belly button pull ups, and russian dips.

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    2. I appreciate your thoughts. I have made steady progress using that machine. I managed to get my first unassisted muscle up a week or so ago. But my form was pretty bad. So i stepped back to 5lbs of help and used the 6 sets of 6 approach. Once I get that down I will move to 2.5 of assist and so on.

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  39. Explain this please. Started intermediate and pysh took over an hour. So what 4 hours a day 4 days a week

    ReplyDelete
    Replies
    1. Well, yea, if you include a warm up and a cool down, the intermediate will take you about an hour.

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  40. Please help. Stumbled upon this and was curious. So the fat burner I one exercise from each progression? Then the intermediate is six sets of six for six exercises. Then do that for four progressions overall?

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  41. Hey there is read that you always do only like 6 reps of pushups while I can do 70 repa of pushups.
    But is it better to do less reps like you suggest for strength or 70 pushups for strength?
    Thanks!

    ReplyDelete
    Replies
    1. Reps over 12 go more towards strength-endurance

      Reps that high are almost pure Endurance.

      Someone could correct me if I'm wrong however.

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    2. I think you're right. Few reps with high weight (or simply tough exercises) are for strenght. A lot of easy/low weight reps help you make endurance.

      As for the push ups, I am capable of doing around 55 push ups without stopping, and I've decided to follow the Push up progression. I've found that lvl 7 (Diamond Push Ups) are easy for me (can do 6x6), so I will start from lvl 8, and see how I do there. I have a good feeling that that plan will help me progress all the way to One Handed Push ups :)


      Haren, Poland.

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  42. Hi El Diablo!
    First I'd like to thank you for making this site, I've learned a lot from it :)
    Right now (after I'm done with exams) I'm preparing my weekly routine, baised on the progressions. I am a 19 years old man, 193cm height, 69kg weight (I know, too little, but I find it hard to gain weight :/). That's my planned routine (gonna start it from Monday, tommorow):

    Monday: Push (lvl 8) & Abs (lvl 5) + Plank (lvl 4)
    Tuesday: Squat (lvl 4)
    Wednesday: Dip (lvl 2) & Hst (lvl 5)
    Thursday: Abs + Plank / Running
    Friday: Pull (lvl 2)
    Saturday; Day off / Abs + Plank / Running
    Sunday: Crow stand


    I know I'm gonna see if it's too harsh after the first week, but I'd like to hear Your comment on that. Do you think I have certain muscle groups' training too often, or too rarely to make a progression? I tried to arrange them in the way that after one training the muscles have at least one day off. Can I try to put Crow stand somewhere in between the exercises? I feel like once a week may be a bit too rare.

    Thanks once again, I'm really eager to start my training (already tried the Crow stand today, and estabilished the progression levels on Friday/Saturday).

    Cheers,
    Haren, Poland.

    ReplyDelete
  43. ElDiablo,

    What are your thoughts about mixing up the exercises as circuits?

    Example Beginner Day 1:
    Circuit 1 (1 set of each, up to 6 reps): pull ups, push ups, squats, abs (no rest between)
    2-3 min rest
    Circuit 2 (1 set of each, up to 6 reps) : pull ups, push ups, squats, abs (no rest between)
    2-3 min rest
    Do 6 total circuits, then a plank at the end.

    Thanks,

    Rob

    ReplyDelete
  44. hi,i see you dont inclde any post chain exercises?
    do you have a particular reason for not inclusing that progression?

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  45. Hi,

    Great website. I do have a question though about the progression.

    Is it: 1+5 sets of the same progression by workout or the progression are within the series. Let me explain that more clearly, is it

    Option 1:
    1 warm-up, 5 series of 6 (at the present level of progression)

    Option 2:
    1 warm-up, serie 1 at present level of progression, if series 1=6 move to next level, if this series inferior to 6, remain at this level for the rest of the workout?

    Is it progression per workout or progression within the workout?

    I hope I was clear enough ;-)

    Looking forward for your answer!

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    Replies
    1. It's 1 warmup, 6 series of 6 at present level. If you can do 6x6, then you move to the next level next workout.

      Delete
    2. Actually i believe that it's 1 warmup, then 5 sets of 6 at current level each workout. The warmup counts as the first of the 6 sets.

      Delete
  46. I am considering using your exact program but with rings instead of bars. anything I need to keep in mind?

    ReplyDelete
  47. Hey El Diablo

    I am a complete beginner but will start following the various progressions you have put up because i think it is a really great website and gives me a great starting point.

    Would it be possible for you to make pdf documents which can be downloaded for 'the essential 6 bodyweight progressions' and the 'further progressions' on each page of the various exercises with the pictures and info for each exercise. I think this will be great for all your users such as me as it will make it much easier to follow by for example having the pdf on the wall like a poster to follow the various progressions.

    Thanks in advance for your reply.

    ReplyDelete
  48. Great article with awesome progressions. I am experienced with bodyweight exercises, but this is something new to discover. I'll incorporate your progressions in my training routines.

    ReplyDelete
  49. Is El Diablo still active on this site? Some of the excersises have been classed as "coming soon" for a while...

    ReplyDelete
    Replies
    1. He is, but he's been busy putting together and fine tuning a new version of the programme.

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    2. Great News!

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    3. Yes, I've been checking back regularly, patiently waiting.

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    4. me too, i can't wait to try your new workout:)

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  50. Hello El Diablo,

    I have been a fan of the 666 since day one and look forward to seeing the updated version of the program with more difficult progressions. I do have a question regarding the end of the intermediate workout routine. I am in the final week and would like to continue the program, so should I restart the routine and reenter the volume phase? Or should I go back into the strength phase after the transition period? My goal is to get to the one armed pull up (I am in the second progression, but have made some great strength gains). Thanks for the great program!

    P.S. If you're el diablo I guess that makes me a demon haha

    ReplyDelete
    Replies
    1. Go back to the volume phase.

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    2. Thanks for the quick reply, and do you have any recommendations for further dip progressions? I completed Korean dips and am close to completing Bulgarian ring dips.

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  51. Diablo, how can I incorporate sprint training and/or speed work into this routine? I'm getting stronger but find the workouts take around 60 minutes not including a ten minute warmup. Adding on twenty minutes of stretching it's about 90 minutes altogether. Any suggestions? Thanks.

    ReplyDelete
  52. Hey I just started the intermediate program on 10/13/13. Already seeing improvements, number wise. Too bad you don't have a forum or something where I can log my results over time for others to see how awesome this program is

    ReplyDelete
  53. Would you recommend adding in some sort of additional posterior chain workouts?

    ReplyDelete
  54. Hello,

    First, sometimes my english is bad so sorry in advance. Second, thank you for this site, it's excellent :-)

    I understand that the core is important and need training all day. But explain me... Why there are so much pullups and squats (all training day) ? No imbalance risk with others muscles groups ?

    Can I add calves, harmstrings and low back exercices or your workout is sufficient for this muscles ?

    Thank you for your reply :-)

    ReplyDelete
    Replies
    1. The one exercise I'd recommend you add -if you have access to weights- is deadlifts. Calves and hamstrings as well, if you want...

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  55. I speak for beginner routine week 1-4.

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  56. Hi, I'd just like to clarify something.

    I get the 6 reps, 6 sets part, but I'm a little confused over the 6 progressions part.

    Say, I'm doing pushups. In the workout, do I do:

    1. 6 sets of wall pushups? (6 sets of 1 variation) or
    2. 1 set of wall, 1 set of incline, 1 set of box, 1 set of 3/4, 1 set of 3/4-standard, 1 set of standard? (1 set of 6 variations)

    Thanks.

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  57. When you write "Day 1: pull ups, push ups, squats, abs and core" is that also the order in which the excercises should be done? (i.e. pull-up progression first, then then push-up progression, etc... or does it not really matter?)

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  58. When will the new program be finished?

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  59. This comment has been removed by a blog administrator.

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