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Beginner Bodyweight Beast

Dillon Strength and Conditioning

Wrestling, Football , Jiu Jitsu, Hockey, Combat Sports, Field Sports, Youth Sports, Multi-sport
Coach
Mitch Dillon

Dillon Strength: Beginner Bodyweight Beast

8 Weeks to Get Stronger, Move Better, and Take Your Power Back

This isn’t just a workout plan—it’s the beginning of a new standard.

Whether you're a beginner athlete, a former competitor getting back in shape, or just tired of feeling soft, this bodyweight-only program is built to make you stronger, more athletic, and more in control of your life.

You don’t need fancy equipment. You don’t need a gym. You just need commitment—and this plan.

What You’ll Get: ✅ 4 bodyweight workouts per week that build total-body strength & endurance

✅ Core work, mobility, and explosive movements to build a strong, athletic frame

✅ Zero equipment needed—train anywhere, anytime

✅ Mental toughness, structure, and discipline to carry into every part of your life

Who This Is For: People ready to get off the sidelines and take their strength seriously

New athletes who want to build a solid foundation

Anyone tired of starting over and ready to start winning—physically and mentally

People who want to train like an athlete and live like one—strong, capable, and unbreakable

No machines. No fluff. Just real progress, day by day.

You won’t just build muscle—you’ll build momentum.

$49
Get Beginner Bodyweight Beast
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Build Athletic Strength Anywhere
You’ll develop full-body strength using just your bodyweight—no gym, no machines. These workouts build real-world muscle that translates to the mat, field, or everyday life.
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Develop Discipline and Mental Grit
This program is more than physical. By showing up consistently, you build the kind of discipline that carries over to every part of life—your work, mindset, and confidence.
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Move Better, Train Harder
This program trains more than just strength—it sharpens how your body moves. You'll improve balance, coordination, and joint health so you can train harder, recover faster, and stay pain-free as you level up.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Pullup Bar or somewhere to do pullups // A low bar or table
Recommended
Suspension Straps or TRX
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A

Light Jog

1 x 5:00

B1

Skips

3 x 10

B2

Walking Plank

3 x 6

B3

Ali Shuffle

3 x 10

C1

Push-Up

6 x 8

C2

Step Back Lunge

6 x 10

D

Sprint

5 x 20

E

Walk Toe Touch

1 x 25

Wednesday
Week 1 Day 4

A1

Side Skipping

3 x 10

A2

Backwards Skip

3 x 10

B1

Dead Bug

3 x 8

B2

Side Plank

3 x 0:20

B3

Dead Hang

3 x 0:30

C

Bodyweight Row

12, 10, 8, 6, 6, MAX

D1

Air Squat

5 x 12

D2

Deep Squat Stretch

5 x 0:20

E

Bear Crawl

4 x 10

Friday
Week 1 Day 6

A1

Run

4 x 10

A2

Backward Run

4 x 10

B1

Hand Release Push-Up

12, 10, 8, 6, 6

B2

Cossack Squat

5 x 8

C

Drop Lunge to Hold

4 x 6

D

Iso Jump Squat

4 x 8

Saturday
Optional Cardio

A

Walking Lunges

1 x 200

Coach
More from Dillon Strength and Conditioning
coach-avatar Mitch Dillon

Strength coach with a background in Jiu Jitsu and rugby. I build unbreakable athletes through old-school strength, bodyweight conditioning, sandbags, and mobility. My training builds real-world power—grip, neck, core, and mental toughness. If you want to move better, hit harder, and last longer, let’s get to work.

Beginner Bodyweight Beast
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