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 exercise progressions

body weight exercise
The essential 6 bodyweight progressions:

Push up progression
Pull up progression 
Squat progression 
Dip progression 
Handstand push up progression 
Abs and core progressions 



Further progressions:
The crow stand (a.k.a. the frog stand) 
The side crow 
Handstands 
Dragon flag
Muscle ups 
Floor L-sits
One arm pull-up progression

26 comments:

  1. Is there anything for the calves? That is one part of my body I am looking to tone up. I mean like calf raises and going extremer.

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    1. Calf raises, yes, weighted... you can actually hold any heavy object you want in your hand, in a shopping bag, if you don't have dumbbells. Also, on your cardio days, try cycling and/or the step machine.

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  2. For calves alone, single leg calf raises with a dumbell in your hand and the ball of your foot elevated. Try 2 or 3 times a week for 3 sets total with the toes in, out and straight for 20 to 30 reps

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  3. Aha! Calves... El Diablo, I hate mine! I'm not averse to muscle-building exercises as such, but - is there some way to make SURE that while I'm bulking up my calves be spared? (they're already waaaay to big for my taste)

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    Replies
    1. Yea... just stay clear of calf raises! As for cardio, try to avoid cycling.

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  4. Greetings! I'm sorry but I know that all the instructions are here already. However, I'm still confused how to do this. Would it be okay if you show what type of exercise I need to do and how reps/sets should it look like per day? Thanks for your patience.

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    Replies
    1. It's explained on this page: http://www.fitness666.com/p/bodyweight-666.html

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  5. Thanks! Does it mean that I have to do 6 sets of normal push ups for 6 reps in order for me to move to another kind of push up?

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    Replies
    1. Hey Ralph, yes: this is following a principle of progressive overload, and it will guarantee constant improvement (up to a point at least).

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  6. Have you noticed any gender differences in progress with these progressions?

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    1. Not really. The girls I've worked with tend to have done a lot of core focussed work prior to starting this programme, so they've usually started quite high up in the abs and core progressions, whereas the guys tended to have focussed more on upper body strength. Generally, girls tend to progress slower through the progressions due to less lean muscle mass, and a less favorable power to weight ratio (though I am generalizing). Quite a few girls seemed to do better than guys at static positions (isometric exercises), though that is less easily explained.

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  7. I would like to make a circuit workout out of the different progression since I don't like waiting to recover for next set. For example instead of 6 sets of pushups followed by 6 sets of pullups I want to do 1 set of pushups followed by 1 set of pullups then repeat 6 times. Thoughts?

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    Replies
    1. You can... but what you'll be ding will be more geared towards strength-endurance and cardio than solely strength.

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  8. hello, i still confuse on the 666 body weight workout.. for example, the push up progression, 3/4 pushup, standard pushup, one arm push up..i can do standard push up for (6,6,6,5,5,4). i don't know if i should do the 3/4 pushup for 6x6 first before doing my standard push.. can you give the routine example for this, i don't really understand from the beginner guide you post..sorry and thank in advance..

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  9. What tempo should I use for the exercises,2/1/2;

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  10. Great site! Any chance you're planning to post a planche progression at some stage? I'd love to see it.

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  11. What about our precious lower back, what about bridging??!

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    1. Sorry for replying to myself but I just read elsewhere in here that you don't think bridging is necessary... cool. I get that, especially considering the fact that you do get a very good exercise for the back muscles from the leg raises progressions.. I do like bridging though so I'll keep at it.

      Great blog btw, keep it up!

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  12. More people are practicing core exercises as part of their abdominal workouts. The abdominal's alone can't provide the support and stability that the core muscles provide. Therefore, to effectively work this group you need to understand the muscles that make up the core.

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  13. How would one successfully incorporate the latter progressions: crow stand, floor l-sits or the dragon flag etc in the routines? The other ones are no-brainers one-all pull-ups, free-standing handstands (both would clearly be done on their respective training days). Just am wondering, thanks.

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  14. 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 going the pushup progressions today. 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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    Replies
    1. 6 sets of 1 variation, when you get the full reps for all the sets above, then you move on the progession.

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  15. Hey el diablo thank you for this awesome and informative site,I wouldn't have had a clue about calisthenics progressions
    otherwise

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  16. By the way will you be releashing any type of lever progressions

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