Alexander Cortes – Bodyweight Bedrock – Bodyweight Strength and Muscle Building

Description of Bodyweight Bedrock – Bodyweight Strength and Muscle Building

I wrote this program and guide to answer a very persistent series of questions

• “Do you have a strength & mass program with only bodyweight?”
• “Do you have a bodyweight Program to prepare for a military/law enforcement Fitness test?”
• “How would you setup a bodyweight only program for someone that wants to gain size?

The Bodyweight Bedrock Program is that Program

This Program is for Anyone Who Wants to Get Stronger, Build Muscle Mass, and Improve their Functional Strength and Athleticism 

What You’ll Learn In Bodyweight Bedrock – Bodyweight Strength and Muscle Building?

• Increase Your Relative bodyweight Strength
• Improve your kinesthetic awareness
• Boost your overall athleticism
• Upgrade your cardiovascular conditioning
• Build muscle and burn body fat for improved bodycomposition

The program lasts 12 weeks, and you will be training 4 days weekly, for 45-60 minutes at a time

Over those 12 weeks you will consistently increase your strength at pullups, chinups, inverted rows, pushups, dips, bodyweight squats and lunges.

It also includes a cardiovascular conditioning component, to prepare you for any cardiovascular fitness tests you may need to do.

Diet is thoroughly covered as well. Follow the instructions, and lean mass gain should readily occur

This program will thoroughly prepare for any physical fitness test that tests these bodyweight movements, and the principles you use in this program can be applied to all types of training that you do for the rest of your life

This program does NOT cover more advanced gymnastic movements like planches, skin-the-cats, handstand pushups, etc.

You do not need to be “advanced” at bodyweight exercises to do this program

It is a SIMPLE program, using the most basic of exercises, with the priority of increasing strength and adding muscle mass in the most foundational movements

• Squat
• Lunge
• Dip
• Pushup
• Row
• Pullups

The muscle building effects from the fact that you are doing both high rep bodyweight work AND heavy weighted work every week. The goal is to improve ALL of your weighted body weight movements, with the adaptation being increased muscle as well as strength.

The Bodyweight Bedrock Program is a Strength and Mass Program.

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