Bodyweight Minimalist

Martin Mancero - Fitness 4 Performance

General Fitness, Bodybuilding, Functional Fitness
Coach
MARTIN MANCERO

This 6-week program is designed for people who want to get fit and gain muscle using primarily bodyweight/calisthenics movements.

Bodyweight Minimalist is meant for people who want to make their most of the time they have to train.

If you are looking for an alternative for your busy commercial gym, or for a way to get fit without relying on tons of equipment, this program is for you.

Once you buy the program, you can run it as many times as you want, and add reps/weight every time as you progress and get stronger.

You will also get access to a chat with me and other athletes who have previously purchased the program.

Ready to get started?

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TRAIN ANYTIME, ANYWHERE
This program can be followed anywhere in the world, with minimal need for equipment.
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SCALE EXERCISES TO YOUR CURRENT LEVEL
You can easily scale exercises to make them easier or more challenging, depending on your current level fitness and confidence with bodyweight movements.
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RUN IT AS MANY TIMES AS YOU WANT
Once you purchase the program, you will get lifetime access to it via the TrainHeroic app. You can rerun the program as many times as you want, increasing the difficulty each time to ensure you make progress and get the best results.
Features
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Access to your coach
Via the TrainHeroic app chat, I will share useful resources, hold you accountable, and provide the feedback you need to grow.
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Programming 4 days per week
This program is split into 2 upper body days and 2 lower body days.
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Exercise Videos
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Your coach and fellow bodyweight minimalists will push you harder and keep you going longer, all through an app.
Equipment
Required
Pull Up Bar // Parallel Dip Bars
Recommended
TRX/Rings // Resistance Bands // Jump Rope (for optional cardio complement)
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Sample Week
Week 1 of 6-week program
Sunday
Upper Body 1

A

Pull-Up

4 x 8

B

Dip

3 x 10

C

Deficit Push-ups

2 x 12 @ 0 kg

D1

Inverted Row

3 x 12 @ 0 kg

D2

TRX Tricep Extension

3 x 12

E

Hanging Knee Raise

2 x 12

Monday
Lower Body 1

A

Pistol Squat

4 x 16 @ 0 kg

B

Calf Raise

3 x 15 @ 0 kg

C

TRX Hamstring Curl

3 x 12 @ 0 kg

D

Step Up (Goblet)

3 x 24 @ 0 kg

Wednesday
Upper Body 2

A

Chin-Up

4 x 8 @ 0 kg

B1

Deficit Push-ups

3 x 12 @ 0 kg

B2

Inverted Row

3 x 15 @ 0 kg

C1

Push-Up

3 x 12

C2

TRX Tricep Extension

3 x 12 @ 0 kg

C3

TRX Biceps Curl

3 x 12 @ 0 kg

Thursday
Lower Body 2

Warm up

A

Calentamiento Full Body (Opcional)

2 Rounds Hip Flexor Dynamic Stretch Deep Squat Hold

B

Calf Raise

3 x 15 @ 0 kg

C

TRX Lunge

4 x 24 @ 0 kg

D

TRX Hamstring Curl

3 x 12 @ 0 kg

E

Alternating Cossack Squat

3 x 24 @ 0 kg

Coach
coach-avatar MARTIN MANCERO

ACSM Certified Personal Trainer, on a mission to help people regain their physical freedom

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Ready to make bodyweight #gainz?

Get Bodyweight Minimalist now and take your calisthenics performance to the next level.

Get Bodyweight Minimalist
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FAQs
Should I already be able to do all the prescribed exercises?
No. You can easily swap exercises you cannot currently do for more appropriate alternatives.
Does the program include one or more cardio days?
The program doesn't include any cardio/conditioning, but you are welcome and encouraged to add it either at the end of your workouts or on non-training days. Jumping Rope, running, biking are all excellent options!
Will I gain muscle doing this program?
This depends on many factors, including how hard you train, how well you recover between workouts, and whether or not you are eating enough calories and protein to support muscle growth. If most of those factor are in check, you will definitely put on muscle!
Can I complement this program with a regular gym routine?
Absolutely! If you are looking for a way to maximize muscle gain, especially in smaller, more isolated muscle groups, adding 1-2 days of gym workouts is an excellent option.
Bodyweight Minimalist