Body Weight Super Shred Volume II - 6 Week Body Weight Protocol: Training by Ashwini Kher in TrainHeroic

Josh Holyfield Personal Development

Functional Fitness, Functional Training, Endurance, General Fitness

Coach

Ashwini Kher

Body Weight Super Shred Vol II Coached by James Childress
The Vikings are back and this one's meaner than the first.
Vol I put you on the map. Vol II drops you in the trenches. Six weeks, six days a week, zero equipment, and the kind of programming only a retired Army SFC would write for fun.
I built this for the man who finished Vol I and wanted more. No barbells. No machines. Just your bodyweight, a pull-up bar, and enough grit to see it through.
Bring the work ethic. I'll bring the pain.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$30

Get Body Weight Super Shred Volume II - 6 Week Body Weight Protocol

Six Days a Week. That's the Jump.

Vol I ran you five days a week. Vol II runs six. That extra day isn't filler, it's where the stubborn belly fat you couldn't finish off in Vol I finally dies. Monday through Saturday you show up. Sunday you recover. If six days sounds like too much, you're exactly the man this was written for.

Same Zero-Equipment Rule. Harder Work.

Nothing about the setup changed. Your living room still works. A hotel room still works. A patch of grass and a pull-up bar at the park still works. What changed is what you're doing in that space. Tougher movement patterns, more volume, and zero room to phone it in. The excuses stay dead.

Built for the Man Who Finished Vol I

You've already proven you can grind through 45-minute bodyweight sessions. You've already proven you can show up consistently. This program takes that foundation and turns the dial. Harder progressions on the movements you already know, new variations that expose the weak links, and programming structured so you keep gaining instead of coasting.

Your Kids Are Still Watching.

They don't care that you finished Vol I. They care whether their father keeps going when the work gets harder or whether he folds and crawls back to the couch. Six weeks from now you're either a man who finished what he started.. or a man who quit when it got real. That's the whole question on this page, brother.

Features

25,000+ Member Private Brotherhood

For men who finished Vol I, are in Vol II, or have been at this for years. Share wins. Ask questions. Get pushed when you need it.

Programming 6 days per week

45-minute sessions. Bodyweight only. Each session written to progress you further than the last. Open the app. Do the work. No guesswork involved.

Full Access in the Training App

Video demos for each movement. Workout tracking + personal records = Hard proof in the numbers that you're getting stronger every week.

A Meal Plan You'll Actually Follow

A 4-week meal plan with 15 recipes, shopping lists, and macros. Simple food that strips fat and builds lean mass. Nothing fancy.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 6-week program

Sunday

HIIT Cardio

Running

1 x 2:00

Running

8 x 30

Running

8 x 90

Running

1 x 2:00

Sunday

Monday

Push-Up

Bear Crawl

5 x 30

Jumping Jacks

5 x 50

Hand Release Push-Up

5 x 25

Bear Crawl

5 x 30

Jumping Jacks

5 x 50

Inchworm

5 x 15

Alternating Staggered Hands Push Up

4 x 15

Oblique Crunch

5 x 30

Monday

Mobility

Static Hip Flexor Stretch

2 x 15

Standing Forward Fold

2 x 20

Static Side Lunge Stretch

2 x 15

Static Quadricep Stretch

2 x 15

Static Distal Hamstring Stretch

2 x 15

Static Overhead Reach

2 x 15

Static Lat and Tricep Stretch

2 x 15

Static Oblique and Lat Stretch

2 x 15

Monday

Tuesday

Air Squat

Spiderman Alternating Lunge

5 x 12

Squat Jump

5 x 20

Body Weight Split Squat

5 x 12

Wall Sit

5 x 45

Air Squat

5 x 25

Body Weight Reverse Lunge

5 x 15

Side Lunge

5 x 15

Curl Up Crunch

5 x 30

Tuesday

HIIT Cardio - II

Running

1 x 2:00

Running

8 x 30

Running

8 x 90

Running

1 x 2:00

Tuesday

Wednesday

Burpee

Tuck Jump

5 x 15

Calf Raise

5 x 12

Bodyweight Step-Up

5 x 15

BW Turkish Get Up

5 x 12

Frog Jump

5 x 15

Burpee

5 x 15

Air Squat

Wednesday

Mobility

Static Hip Flexor Stretch

2 x 15

Standing Forward Fold

2 x 20

Static Side Lunge Stretch

2 x 15

Static Quadricep Stretch

2 x 15

Static Distal Hamstring Stretch

2 x 15

Static Overhead Reach

2 x 15

Static Lat and Tricep Stretch

2 x 15

Static Oblique and Lat Stretch

2 x 15

Wednesday

Thursday

Mountain Climbers

5 x 50

Hollow Hold

5 x 45

Push-Up

Reverse Crunch

5 x 35

Plank to Push-Up

5 x 45

Cross Body Mountain Climber

5 x 25

Wide Incline Push Up

Thursday

HIIT Cardio - II

Running

1 x 2:00

Running

8 x 30

Running

8 x 90

Running

1 x 2:00

Thursday

Friday

Squat Jump

Body Weight Single Leg Deadlift

5 x 15

Body Weight Split Squat

5 x 15

Side Lunge

5 x 25

Bodyweight Calf Raise

5 x 50

Air Squat

5 x 25

Alternating Body Weight Reverse Lunge

5 x 15

Bicycle Crunch

5 x 25

Friday

Mobility

Static Hip Flexor Stretch

2 x 15

Standing Forward Fold

2 x 20

Static Side Lunge Stretch

2 x 15

Static Quadricep Stretch

2 x 15

Static Distal Hamstring Stretch

2 x 15

Static Overhead Reach

2 x 15

Static Lat and Tricep Stretch

2 x 15

Static Oblique and Lat Stretch

2 x 15

Friday

Saturday

Cross Body Mountain Climber

7 x 25

Burpee

Bodyweight Tricep Extension

7 x 15

BW Turkish Get Up

7 x 12

Burpee

7 x 15

Hand Release Push-Up

7 x 25

Burpee

Coach

More from Josh Holyfield Personal Development

Ashwini Kher

Keep Progressing or Slide Back. Your Call.

6 weeks. 6 days a week. No gym, no gear, no risk. If the program isn't for you, email me, full refund, no questions asked. Every man standing taller than he was a year ago did one thing, he kept showing up when the work got harder. You already know what ha

Get Body Weight Super Shred Volume II - 6 Week Body Weight Protocol

FAQs

Do I have to finish Vol I before starting this?

No. If you've got a base, you can knock out a set of push-ups, you can hang off a bar, you're not starting from zero, you can run Vol II straight through. But if you haven't trained in years and can barely do a wall push-up, start with Vol I. Build the engine. Then come back here.

What's actually different between Vol I and Vol II?

Vol II runs six days a week instead of five. Same foundations, harder progressions, more volume, meaner programming. Same 45-minute sessions. Same bodyweight focus. The jump in intensity is where the next level of results lives.

I'm seriously out of shape. Can I do this?

Be honest. If your last workout was high school and you’re 40 lbs overweight, start with Vol I. Build your base first. Then Vol II hits how it should. If you’ve got a starting point, the app guides every move and scales with you. Just know, this isn’t meant to be easy.

Only bodyweight? At this intensity?

When the programming is written right, bodyweight work strips fat and builds real muscle at any level. Brian lost 70 pounds without touching a weight. The problem was never the equipment, it was the plan. This is the plan, harder.

I travel a lot for work. Can I still do this?

That's exactly who I built this for. Every workout can be done in a hotel room, a park, or your living room. All you need is a pull-up bar and some floor space. I've done these workouts deployed overseas. You can do them on a work trip.

How do I get it?

You pay $30, you get instant access. Loaded into the app, ready to go. You could knock out your first workout tonight.

Will this work for me?

I give you the plan, the app, the meal plan, and 25,000+ brothers in the Brotherhood. What I can't hand you is the discipline to show up 6 days a week. The men who get results are the ones who stop negotiating with themselves. That's the only secret.

The Proof