#YourBodyIsYourBarbell when you know how to use it, baby! 

This is a classic metabolic bodybuilding template to add slabs of muscle to your arms, chest, shoulders, and back. 

Do each move for max reps in 40 seconds with 20 seconds of rest between moves in the EXACT order outlined below:

1. Extended Pike Pushups
2. Extended Pushups
3. Feet-Elevated Inverted Rows
4. Bent-Legged Inverted Rows

That's 1 round. Do 3 rounds, resting a minute between rounds. You first do a pushing stack and then a pulling stack. 

Each stack consists of a mechanical drop set where you start with a harder version of each movement pattern and move to an easier version in a state of fatigue to extend time-under-tension and a purchase a pump that is oh so precious. 

This is yet another example of how you make lighter loads go a longer way and make your BODY-weight feel like HEAVY-weight. 

✅I'm using the Lebert EQualizer dip/row parallel bars and pushup handles:


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Bodyweight BBQ Workout


📝That's 1 round. Do 1-2 rounds as a starter or finisher. Do 3-5 rounds for a full-blown #LegDay!
🤯Perform each move as prescribed in the exact order below with little to no rest between moves:

1️⃣Monkey🐵Lunges @ 1 minute 
2️⃣Crab🦀Toe Touches @ 1 minute
3️⃣Lateral See-Saw Lunge- Left: 2 minutes 
4️⃣Lateral See-Saw Lunge- Right: 2 minutes 
5️⃣Alligator🐊Pushups: 60 seconds 
6️⃣Lunge Hops- Left: 30 seconds 
7️⃣Lunge Hops- Right: 30 seconds
8️⃣Donkey🐐Kick to Break-Dancer: 1 minute 
9️⃣Reverse Burpees @ 2 minutes ➖➖➖➖
📝Do 1 round as a starter or finisher. Do 2-4 rounds as a full workout, resting 1-2 minutes between rounds

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🤯Perform each move in the exact order listed as prescribed:

1️⃣Inchworms🐛 @ 2 minutes
2️⃣Moving Split Jumps- Lateral↔️@ 30 seconds 
3️⃣Crab 🦀 Roll @ 2 minutes 
4️⃣Moving Split Jumps- Linear↕️@ 30 seconds 
5️⃣Pistol Pushups (2 or 1-arm) @ 60 seconds (or 30 seconds/side)

📝That’s 1 round. Do 3-5 rounds, resting 1-2 minutes between rounds.

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And check out my book on bodyweight training YOUR BODY IS YOUR BARBELL on Amazon!



🤯Do this is a starter or finisher to smash your abs, arms and shoulders and mobilize your hips!

1️⃣Spider🕷Switch Climbers
2️⃣ISO Hover Spider🕷Climbers
3️⃣Squat Thrust Climbers
4️⃣Side-To-Side Climbers
5️⃣Split Jump Climbers
6️⃣Semi-Circle ⭕️ Climbers

📝Start with 30 seconds on, 30 seconds off. Build to 35-25 then 40-20 if you really want to melt your fucking face off.

💰I’m using the pushup handles from:


Doing these with the push-up handles takes pressure off the wrists & shoulders by putting your joints in a better position.

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Top 10 Bodyweight Strength Training Exercises

A post shared by BJ Gaddour (@bjgaddour) on

Yes, there are other moves but these are the ones that normal humans can do. Pistols, muscle-ups, levers, and planches are for aliens 👽. There are 5 upper body and 5 lower body moves. Alternate between the upper and lower body moves to minimize rest periods and get more done in less time, unless you prefer an upper and lower body day separately. In that case, alternate push and pull moves or left side/right side.

 I'm also using a slow and controlled tempo which is ideal for building strength and muscle mass, especially with bodyweight-only exercises. You can make these moves harder by adding a weight vest or dumbbells where applicable. You can also utilize body angle and leverage progressions as outlined in my book YOUR BODY IS YOUR BARBELL available on Amazon.

1. Extended Pike Pushups

2. Stepups

3. Inverted Rows

4. Bulgarian Split Squats

5. Extended Pushups

6. Bulgarian Hip-Hinges

7. Chinups

8. 1-Leg Hip Thrusts

9. Dips

10. 1-Leg Box Squats

Want the parallel bars I'm using for the dips and rows? Want the pushup handles I'm using for the pushups? Click the link below:

Parallel Bars and Pushup Handles

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