PROGRESSIVE

CALISTHENICS
STRENGTH TRAINING –
“THE SYSTEM”
WORKOUT PROGRAM
If you’re no longer getting results from your current workouts, I have a
free bodyweight system that lets you break stalled progress and get stronger. I
call it “The System“.

WHAT: The System is a fitness routine that uses only a pull-up bar. Train 3 days
a week, for 45 minutes a workout. There are 7 primary exercises: squats, pull-
ups, chin-ups, wall handstand push-ups, leg raises, push-ups, and planks.

WHY: The goal is to get stronger without getting fatter. To do this, the system
builds the best strength-to-size ratio for both men and women – to sculpt a
functional lean physique without a gym. The focus is on building strength, but
you will always lose body fat and gain flexibility and stability as side-effects. The
same cannot be said about lifting weights or goal-less calisthenics.

HOW: Each exercise has a “Progression” that allows you to modify the exercise
to your current level. When you can do an exercise at 4 sets of 8 reps (“4×8”),
you move onto the next progression. This creates progressive overload and
gradually improves your entire body’s strength, stamina, coordination…
 basically, it makes you superhuman by setting goals. No more arbitrary scale-
watching, or relying on “the burn” to direct you.

Instead of increasing weight, you increase resistance by learning a harder

progression for each exercise. Every exercise has progressions until you hit a
“hallmark skill” like one-armed pull-ups. Acquiring these skills becomes a
tangible sign of your hard work and gives you a fitness foundation that will let
you stay strong and fit for the rest of your life.

THIS IS FOR YOU IF:

 You want to get stronger with bodyweight exercises because you have no
gym access or feel too judged whenever you go
 You want to live longer, by creating a durable, mobile body and building
fitness habits that last for life.
 You want to sculpt a lean, toned body, without being able to overbulk (fat
or muscle), or becoming skinnyfat (no muscle at all, look like a stick)
 You are frustrated with how ineffective your workouts are
 You don’t want to dedicate your entire life to fitness, but want a body that
looks like you do
 You are totally done with all the fitness fluff and bullshit that exists and
want

Stop wasting time with worthless “workouts” that are all sweat and no results.
Start working out effectively. Welcome to the The System.

Table of Contents [hide]

 Introduction
o “The System” Workout Summary
 Workout Goals
o Gain Strength, Lose Fat, Gain Muscle
o Build a Fitness Foundation
 Exercises
o Squat
o Pull-up
o Chin-up
o Wall Handstand Push-up
o Push-up
o Hanging Leg Raise
o Plank
o Accessory Exercises (Dessert Sets)
 Equipment
o Pull-up Bar
o Supplements
o Clothing, Gear
 Frequently Asked Questions
o What does 4×4-8 mean?
o What does 60sec mean?
o I don’t feel “the burn”. Should I add more training?
o What is Progressive Overload, and why is it important?
o Can I do other activities alongside the RoamStrong System?
o Can I add weightlifting, cardio, and other fitness-focused activities to The
System?
o How long should I rest between sets?
o What should I do between sets?
o How long should I rest between exercises?
o What should my tempo look like?
 o Why not use weights?
o How do I warm-up?
o What should I do to cool down?
o Should I stretch before or after workout?
o Should I lift the weights quickly?
o How do I breathe during exercise?
o What if I fail a set?
o Can I workout every day?
o When do I do another program? How long should I stay on the RoamStrong
System?
o How will this affect a woman?
o I don’t want to (insert exercise). What ways can I modify the program?
o Why do you need to progress? Can’t you just add reps to (insert exercise here)?
o How do I work in high repetition work? I find I feel my healthiest when I have it.
o How does this program compare to home-based workouts like P90x, T25, and
Insanity?
o I don’t have a pull-up bar. Any replacement exercises?
o What does Step X mean in the Progressions?
o What if my question is not here?
 Credits, and Thanks

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INTRODUCTION
“THE SYSTEM” WORKOUT
SUMMARY
The workout uses only 7 major bodyweight exercises to build strength. Resistance
is increased by changing the variant used, forcing your body to adapt.

The main goal is improving on the 7 main exercises by doing harder and harder
versions. The consequence is losing fat, “toning up” (by nature of bodyweight
progressions), becoming functionally strong, increasing balance & stability, and
creating a more durable body that can withstand falling, climbing, jumping, and
lifting.

The RoamStrong Workout consists of 2 primary workouts:

Workout A: Squat, Pull-Up/Chin-up, Push-up (4×4 to 4×8), Plank (60 sec)

Workout B: Handstand Push-up, Leg Raise (4×4 to 4×8), Plank (60 sec)

Work out 3 times a week, with at least a day of rest between primary workouts.
Rest is extremely important. You train to tell your body, “Time to get stronger.”
When you rest, your body responds by rebuilding your muscle. Your muscle is
built whilst resting, not while working out.
A typical training week is Monday, Wednesday, Friday. You can train Tuesday,
Thursday, Saturday… or you can train Monday, Thursday, Saturday. Just get in
all your workouts.

There are options to add more activity/workouts for those who want to. See
“Dessert Sets” for more on adding to the routine. 4×4-8 means 4 sets of 8 reps.

Here’s a table of what a sample workout schedule looks like (Week 1):

Monday Wednesday Friday

Squat 4x4-8 Handstand Push-up 4x4-8 Squat 4x4-8

Pull-up 4x4-8 Leg Raise 4x4-8 Chin-up 4x4-8

Push-up 4x4-8 Plank 60sec Push-up 4x4-8

Plank 60sec Plank 60sec

And the next week (Week 2):

Monday Wednesday Friday

Handstand Push-up 4x4-8 Squat 4x4-8 Handstand Push-up 4x4-8

Hanging Leg Raise 4x4-8 Pull-up 4x4-8 Hanging Leg Raise 4x4-8

Plank 60sec Push-up 4x4-8 Plank 60sec

Plank 60sec
Warm-ups and cool-downs are not necessary, but recommended.

WORKOUT GOALS
GAIN STRENGTH, LOSE FAT,
GAIN MUSCLE
The primary purpose of the RoamStrong Workout is to build strength and muscle
while keeping fat down.

You can tailor the system to your body composition goals via diet. To lose more
fat and build strength gradually, you will eat a little less than normal. To gain more
muscle and lose fat gradually (or maintain fat levels), eat a little more than normal.
Here’s a quick bullet list of good practices:

 Eat/drink 1 gram of protein per lb (.45kg) of bodyweight at minimum.

Protein is commonly lacking in most people, especially women. You need
protein to maintain body function and repair muscle. It will not explode
you into muscle instantly.
 Eat unprocessed food, don’t eat processed food. This makes you feel
psychologically better, and there are a host of longevity and health
benefits.
o Meat such as eggs, chicken, turkey, fish, and grass-fed beef are
good.
o Carbs such as brown rice, quinoa, lentils, and beans, OR fruit
(whole, not juice)
 o Vegetables in unlimited quantities.
o Milk is ok if you’re not lactose intolerant. Cheese in moderation.
o You can technically lose fat and gain muscle on snack foods, but
it’s harder for psychological and physiological reasons. Watch for a
post talking about this later.

A diet guide is in the works to describe my philosophy and science behind eating,
but a summary is here at The Dear Diet. Other good options: If It Fits Your
Macros (2nd place) or the Paleo Diet(3rd place).

I recommend you calculate your Total Daily Energy Expenditure (TDEE) here.
This ballparks how much every you burn on an average day. It also gives you
calculations on how much you should eat for a Fat Loss goal or a Muscle
Building goal.

BUILD A FITNESS FOUNDATION

This workout program is a fantastic habit builder. I have long been inspired by
training functional strength through bodyweight exercises, ever since witnessing
Bruce Lee’s fabled one-armed push-up and watching too many cartoons. And
through my long exposure with exercise culture, I’ve determined a few things:

 People feel judged at the gym, which prevents them from going. Not going
creates a habit of not going
 Success is proportional to how working out is perceived (“I hate it” =
you’re not going to hit your goals. “I love it” = you’re going to hit your
goals)
 The more chances to make an excuse, the more excuses made, and the less
effort made
  Bodyweight strength skills are all you need to build 99.9% of ideal body
types, for both men and women

For these reasons, bodyweight training is my recommended plan to teach

people how to workout and to change the mindset from dislike to love. Don’t
worry, you won’t be posting motivational half-naked people all over Facebook.
You will still be you. No weights or “muscle confusion” needed.

Goku and Vegeta didn’t

need weights to get stronger. They made a gravity chamber and did push-ups in
100 times Earth’s gravity and then saved the ENTIRE UNIVERSE.
… Oh wait, they’re cartoon characters.

EXERCISES
The main exercises of the RoamStrong Workout are chosen for their
effectiveness. I selected an exercise for the workout because it is a:
 Compound exercises – they work multiple, sometimes ALL muscles in the
body.
 Time effective – these are a handful of the best exercises known to man.
They challenge your body and force it to adapt without 2-hour long
workouts or Insanity-style panting. The result: better body in less time.
 Primary movement patterns – these exercises train distinct movements that
you can use in daily life. There will be little circumstance where you are
lying on your stomach and curling a single leg up. There will
be many circumstances where you need to squat down or climb. These
exercises train your muscles, burn fat, and train your nervous system.
 Mostly equipmentless – you can do these exercises anywhere, including in
your home, backyard, while traveling, anywhere! It creates a routine that
removes potential workout slips. Minimal equipment also means you need
no gym membership or $1000+ equipment. The only thing you need is
a pull-up bar – your own, from a park, or a sturdy branch.
 Safe – these exercises are all safer than their weighted counterparts. Unlike
being under weight, these exercises only have you manipulating your own
body (closed kinetic chain exercise). No spotter needed!

SQUAT
Left to right: Assisted Half Squat, Full Squat, Pistol Squat
The squat is a compound lower body exercise. You perform a squat by bending at
your knees until your calves and hamstrings touch. Then you press your body
back up. The squat mainly works your quads, hamstrings, calves, and hip
abductors. It also strengthens your abs, obliques (side abs), and lower back.

It is an essential lower body exercise that stabilizes the entire body, improves
balance, and makes your core super strong. Squatting motions are used in every
athletic pursuit involving the legs. This also teaches your body how to generate
power from your legs. You’ll see higher jumping strength, flexibility, and agility
with squats. Squat 2 times every week.

See the Squat progression tutorials here

 Step 1: Assisted Half Squat

  Step 2: Assisted Full Squat
 Step 3: Half Squat
 Step 4: Full Squat (Benchmark Skill)
o Step X: Barbell Squats
 Step 5: Bulgarian Split Squat
 Step 6: Half Pistol Squat
 Step 7: Assisted Pistol Squat
 Step 8: Assisted Balance Pistol Squat
 Step 9: Counterweight Pistol Squat
 Step 10: Pistol Squat (Hallmark Skill)
o Step X: Weighted Pistol Squat
 Step 11: Renegade Pistol Squat
 Step 12: Full Shrimp Squat
 Step 13: Elevated Shrimp Squat

PULL-UP
Left to Right: Pull-up, Archer Pull-up, Towel Assisted One-Armed Pull-up, One-
Armed Pull-up
The pull-up is a compound vertical pulling exercise. You start by grabbing a bar
with palms facing outward and pulling yourself upward, engaging the lats, the
shoulders, the biceps, and your abs (yes, really!) Of course, every muscle in your
body sans your legs is helping to pull you up, so the pull-up is a wonderful
compound exercise that really engages your all.

This movement allows you to pull your own body over obstacles, pull objects
down (from a shelf, or otherwise), and strengthens your climbing muscles. We
perform pull-ups every other workout (alternate every workout between “pull-
up” and “chin-up”, explained in the next section)

Pull-up vs Chin-up: For a pull-up, your palm will face outward. You can perform
the same exercise with palm facing inward (chin-ups, covered below). That
variant focuses more on the biceps, but still does lots of work on the back, lats,
and shoulders. You see impressive results in physique and strength with both
exercises.

See the Pull-up progression tutorials here

 Step 1A: Leg Assisted Pull-ups, or

 Step 1B: 3-Second Negatives Pull-ups
 Step 2: Half Pull-ups
 Step 3: Pull-ups (Benchmark Skill)
o Step X: Weighted Pull-ups
 Step 4: Close Grip Pull-ups
 Step 5: Wide Grip Pull-ups
 Step 6: Archer Pull-ups
 Step 7: Three Finger Pull-ups
 Step 8: Two Finger Pull-ups
 Step 9: Towel Assisted One-Armed Pull-ups
 Step 10: Towel Assisted One-Armed Pull-up + Eccentrics
 Step 11: Half One-Armed Pull-ups
 Step 12: One-Armed Pull-ups (Hallmark Skill)
o Step X: Weighted One-Armed Pull-ups

CHIN-UP
The chin-up is a vertical pulling exercise.The pull-up tutorial above covers the same
progression that a chin-up provides. The only difference: you grip the bar with
your palms facing towards you. This movement trains everything the pull-up
does, except at slightly different angles. This also focuses more on the biceps and
“elbow flexion” that aids lifting objects from the ground with palms facing up.
Think lifting boxes and other heavy objects off the floor. Combined with
squatting, this exercise will let you lift anything you need to lift!

See the Chin-up progression tutorials here

 Step 1A: Leg Assisted Chin-ups, or

 Step 1B: 3-Second Negative Chin-ups
 Step 2: Half Chin-ups
 Step 3: Pull-ups (Benchmark Skill)
o Step X: Weighted Chin-ups
 Step 4: Close Grip Chin-ups
 Step 5: Wide Grip Chin-ups
 Step 6: Archer Chin-ups
 Step 7: Three Finger Chin-ups
 Step 8: Two Finger Chin-ups
 Step 9: Towel Assisted One-Armed Chin-ups
 Step 10: Towel Assisted One-Armed Chin-ups + Eccentrics
 Step 11: Half One-Armed Chin-ups
 Step 12: One-Armed Chin-ups (Hallmark Skill)
o Step X: Weighted One-Armed Chin-ups

WALL HANDSTAND PUSH-UP

Left to Right: Pike Push-up, Decline Pike Push-up, Handstand Push-up
The wall handstand push-up is a compound vertical pushing exercise. Perform a
handstand push-up by getting into handstand position, letting yourself down
slowly, then pushing yourself up through your shoulders. This big movement
works your shoulders, triceps, and your upper chest. You also stabilize with your
legs, traps, back, and abs, making this a full body movement.

This movement allows you to push/lift objects up while remaining stable. You
will be able to boost anyone to a higher grocery aisle shelf! Expect improved
shoulder strength and stability.

You don’t need to be able to do a handstand for this exercise. You will lean
against the wall, eliminating most balance from the equation. Note for our
purpose of creating stronger, healthier, balanced shoulders, learning a freeform
handstand push-up is not necessary. This is a separate skill that can be practiced
as a Dessert Set.

See the WHSPU progression tutorials here

 Step 1: Incline Pike Press

 Step 2: Pike Press(Benchmark Skill)
 Step 3: Diamond Pike Press
 Step 4: Decline Pike Press
 Step 5: Decline Diamond Pike Press
 Step 6: Bending Wall Handstand Push-up
 Step 7: Wall Handstand Push-up Negatives
 Step 8: Half Wall Handstand Push-up
 Step 9: Wall Handstand Push-up (Hallmark Skill)
 Step 10: Elevated Wall Handstand Push-up
o Step X: Overhead Press (Barbell) or Weight Vest Elevated Wall
Handstand Push-up

PUSH-UP
Me Performing a One-Armed Push-up
The push-up is a compound horizontal pushing exercise. Perform it by placing
your feet on the ground, and hands shoulder width apart. Lower yourself down
until your chest touches the ground, then push up through your arms and chest.
This movement works your triceps, chest, and front shoulders. It also helps
develop your upper back, lower back, and abs as you stabilize the movement.

Horizontal pushing increases your ability to produce force directly in front of

you. The most obvious benefit is punching. Some less obvious benefits include
faster running (due to training the “serape effect,” or the relationship between
shoulder and hip), throwing motions, and pushing heavy objects like boxes or a
car.

See the Push-up progression tutorials here

 Step 1: Wall Push-up

 Step 2: High Incline Push-up
 Step 3: Low Incline Push-up
 Step 4: Push-up (Benchmark Skill)
o Step X: Weighted Push-up
 Step 5: Close Push-up/Diamond Push-up
 Step 6: Wide Push-up
 Step 7: Low Decline Push-up
 Step 8: Low Decline Close Push-up
 Step 9: Low Decline Wide Push-up
 Step 10: High Decline Push-up
 Step 11: High Decline Close Push-up
 Step 12: High Decline Wide Push-up
 Step 13: Wall One-Armed Push-up
  Step 14: High Incline One-Armed Push-up
 Step 15: Low Incline One-Armed Push-up
 Step 16: One-Armed Push-up (Hallmark Skill)

HANGING LEG RAISE

Left to Right: Pulse-Ups, Parallel Straight Leg Raise, Hanging Leg Raise
The leg raise is a compound core exercise that strengthens the front and back side
of your core. Perform a leg raise by hanging from a bar and moving your legs
until they are parallel with the floor. It primarily targets the abs, obliques (the
sides of your abs), and lower back. It also strengthens hip flexion and extension,
and stabilizes the legs.

The movement will make your entire core very stable and strong. A stable core
increases your ability to perform every possible movement, and armors your
midsection with ab muscle. And, lets face it… everyone wants visible abs. This
will get you there paired with a fat loss diet.

See the Hanging Leg Raise progression tutorials here

 Step 1: Lying Knee Raise/Reverse Crunch

 Step 2: Lying Bent Leg Raise
 Step 3: Lying Straight Leg Raise
 Step 4: Pulse-Up
 Step 5: Lying Windshield Wiper
 Step 6: Parallel Knee Raise
 Step 7: Parallel Bent Leg Raise
 Step 8: Parallel Straight Leg Raise
 Step 9: Hanging Knee Raise
 Step 10: Hanging Bent Leg Raise
 Step 11: Hanging Straight Leg Raise (Benchmark Skill)
 Step 12: Hanging V-Raise
 Step 13: Hanging Fan Raise (Alternating V-Raises)
 Step 14: Hanging Windshield Wiper (Hallmark Skill)

PLANK
A One-Armed, One-Legged Plank
The plank is an isometric core exercise that strengthens your stabilizers and core,
and trains the synergistic flexing of multiple muscles. Perform the exercise by
getting down on the floor in push-up position, feet together. Rest your forearms
on the ground comfortably. Stay in position for as long as possible, feeling the
exercise in your abs.

Like leg raises, the core supports every activity you will ever do in life and in
fitness. That’s why there’s a core-specific exercise every workout – and to
clarify, every exercise preceding the plank also utilizes your core.

See the Plank progression tutorials here

 Step 1: Wall-Assisted Plank

 Step 2: Kneeling Plank
 Step 3: Kneeling Side Plank
 Step 4: Straight-Arm Plank
 Step 5: Plank (Benchmark Skill)
 o Step X: Weighted Plank
 Step 6: Side Plank
 Step 7: One-Legged Plank
 Step 8: One-Legged, One-Armed Plank
 Step 9: One Legged, One-Armed Side Plank
 Step 10: Wall Plank
 Step 11: Wall Plank March (Hallmark Skill)

ACCESSORY EXERCISES
(DESSERT SETS)
Dessert sets are exercises that we do after the primary workout. There are a few
reasons why you would add Dessert Sets:

 They let you focus on a lagging body part – think your abs need more pop?
You have free reign to do more ab exercises. Want stronger calves? Do a
few sets of calf raises. I will have a
 They let you add more intensity – if you just reached a progression (4×8),
yet you feel like doing more? Then absolutely do more! You can do more
of the same exercises, or complete some accessory exercise. More
explained below.
 They are super fun – you need the primary workouts to build an excellent
body. The dessert sets are for your enjoyment. I think chin-ups are super
fun, and I like working out my biceps, so I do them post-workout!

Here are some dessert set ideas:

 High rep burnout sets – Some people love the feeling of muscular
exhaustion. There are merits to it; it can prompt muscular adaptation even
 in the high rep range – that is, you can gain strength and muscle size from
lower weight, if you exhaust your muscles. It improves muscular
endurance – your ability to do more, in less time. I like to exhaust with
chin-ups after Workout C – the extra volume just feels good!
 Accessory Exercises – These are exercises that mostly work a single muscle.
Examples include crunches, sit-ups, V-ups, bicep curls, lateral raises, ab
wheel rollouts, and calf raises. Generally, men like to add more bicep, upper
body, and ab work work (chin-ups/bicep curls, handstand push-
ups/shoulder press, all ab exercises). Women like to add more glute, leg, and
ab work (glute bridges, calf raises, sit-ups and v-ups). Use dessert sets to
focus on your guilty pleasure exercises.
 Skill Work – skill work refers to isometric holds that are popular in
gymnastics. Examples are the L-sit, front lever, back lever, and planche.
Isometric holds post-workout are great for circulation and creating better
mind-body connection. That is to say, they create great non-muscular
strength gains by teaching your body to use the muscle you already have,
better. They also add a little bit of muscle and force your body to keep fat
off, as any extra fat makes skill work harder.
 Cardio – Post-workout cardio for 5-10 minutes is nice for circulation and
cooling down.

Why are they called “dessert sets”? I think of training like a meal. The entree
(primary workout) builds you up and makes you strong, healthy, and wise. The
dessert is fun, an addition to an already great meal. By doing your entree workout
first, I am forcing your body to grow stronger and keeping you on track.
However, once you complete it, I give you free reign to practice some little skills
you’d like to hone for fun and make this training uniquely yours. When I was
weightlifting, my dessert after most workouts was bicep curls! But if I jumped in
to do bicep curls first, I would not feel obligated to do my squats, an exercise that
is unarguably more important for a fitness foundation.

EQUIPMENT
PULL-UP BAR
The only necessary piece of equipment is a pull-up bar. There are substitutes, but
I recommend investing in one. While traveling, most hotel gyms will have some
light dumbbells and a place to do pull-ups. If not, grab a tree branch, door
frame… you get the picture. Grab something that can support you, and pull up!

SUPPLEMENTS
You don’t need most of them. You can get by with any multi-vitamin (as long as
you don’t get upset stomach), some supply of calcium (you can grind up baked
eggshells, take Tums, or get calcium tablets), and whey protein if you have
trouble hitting 1g of protein per pound of bodyweight. That’s 1g of protein per
.45kg if you’re on the metric system.
If you’re having trouble recovering, or want to gain strength a little quicker, you
can supplement with creatine monohydrate. Examine.com has a great article on
creatine and safety.

CLOTHING, GEAR
Other equipment is not needed, but some people feel more comfortable with it.
Here are my thoughts on some lifting gear:

 Gloves – The only time I recommend gloves is when a pull-up bar is in

direct sunlight (and thus, is too hot to the touch) or a pull-up bar is
freezing cold. Don’t use gloves for extra grip strength (exception:
deadlifting). Most of the time, I get a better grip without gloves. The
gloves I use are Mechanix Vents when the bar is too hot or my hands are
callous-covered. I prefer bare-handed.
 Wrist wraps – If your wrists hurt due to orthopedic issue, wrap your wrists
in ACE bandages or find a dedicated fitness product. I used a brandless
compression wrap when I had a ganglion cyst pushing on a nerve in my
right wrist. That helped cut down on the pain and create better wrist
stability.
 Knee sleeves – I support knee sleeves. My mom loves them, my grandma
likes them, and I adore them. If your knees hurt, try them out.
 Elbow compression sleeves – I fully support elbow sleeves! Back when I
miffed up my right elbow and right shoulder while bench pressing, elbow
sleeves were the only way I could cut through the pain. While I now
recommend taking a break from injury such as nerve impingement or
inflammation, I support elbow sleeves if you feel you must workout, or if
you are simply being preventative with any elbow issues. Note, sleeves are
 no excuse for sloppy technique (best word to describe my benching in
sophomore year of college).

FREQUENTLY ASKED
QUESTIONS
WHAT DOES 4×4-8 MEAN?
4×4-8 means 4 sets of 4 to 8 reps of one exercise. The program calls for 4 to 8
reps to allow progression. Here is an example: you are doing Workout A
beginning with pull-ups. You are able to do 4×8 of Half Pull-ups. Next workout,
you will do 4×4 Pull-ups. Then, you will do 4×5. If you cannot do 4×5, you can
do 5/4/4/4, then 5/5/4/4, then 5/5/5/4, then 5/5/5/5. Then you shoot for 4×6. You
repeat this for each exercise progression until you can do 4×8. Then you move up
a progression and begin anew.

Try to never dip below 4×4. That normally means you did not master your 4×8.
However, some have had success starting from 4×3, and working up to 4×8. As
long as you are gaining strength each workout, you are progressing correctly.

WHAT DOES 60SEC MEAN?

You hold an exercise for 60 seconds. This only applies to planks in this workout
program.

I encourage trainees to hold a plank for as long as possible with a

stopwatch/timer nearby. If you can’t hit 60 seconds straight, you would hold for
as long as possible, take a 10-30 second break, then hold the plank a little longer.
Keep taking small breaks until you hit 60 seconds. When you can hit 60 seconds
without a break, you can progress to the next plank progression.

A quick example: I try to hit 60 seconds in a basic plank. I hit 30 seconds before I
am too tired to hold. I take a break of 25 seconds. I then hold my plank for 20
seconds. I take another 25 second break. I hold my plank for 10 seconds to finish
the extended set. I am now done. That adds up to 60 seconds total.

Note: This timing scheme is used for other isometric progressions, such as the
front lever, the back lever, the planche, and the L-sit. However, these isometric
exercises are more skill-based than intensity based. I prefer the plank for its ease
of completion. These other skills can be worked on as accessories or as “dessert
exercises” on rest days/post-workout.

I DON’T FEEL “THE BURN”.

SHOULD I ADD MORE TRAINING?
Let’s debunk one myth. You don’t need to “feel the burn” to force muscular
adaptation. Feeling the burn doesn’t mean you are burning extra calories or doing
something right. That said, some people simply love to work out, or want to work
out more. This is good motivation! In that case, you can do these post-workout:
  Do AMRAP (as many reps as possible) of a muscle group you worked that
day. Work your muscle group until failure. Exhaust yourself safely.
 Perform a set of “dessert exercise” – an accessory movement that targets a
specific area of your choosing. A common “dessert exercise” is bicep curls
at the gym. For bodyweight workouts, it generally means ab exercises!
 High intensity interval training – Tabata Sprints, for example
 Running, cycling
 Yoga, static stretches

As long as your extracurriculars don’t strain your muscle, find what works best
for you. Or do what I do – stretch post-workout for 2 minutes, and walk it off.

WHAT IS PROGRESSIVE
OVERLOAD, AND WHY IS IT
IMPORTANT?
Progressive overload is a fundamental concept in strength training. A little
Lifting 101: your body needs to experience new, challenging loads (weight,
resistance, whatever you want to call it) to prompt your body to become stronger.
As long as you are challenging your body with increasingly difficult exercise, you
will see strength gains.

The progressive in progressive overload refers to progressively increasing

resistance so your gains in muscle/strength/fat loss do not stall. If you are not
challenging your body with progressively challenging loads, your body adapts
and the workouts will simply keep you at your current skill level. You won’t gain
any more strength/muscle, and you won’t lose any more fat. That’s the problem
with most calisthenics/bodyweight workouts. They just don’t add extra
resistance!

If your plan is to get stronger, you need to train with heavier stuff… period!
Since the goal of the RoamStrong System is not to be tethered by the necessity of
weights, we use leverage to make exercises progressively more difficult. That
change in leverage and increased resistance is the same as increasing weight.
Your body doesn’t know the difference between lifting up actual weight or lifting
your body. It just knows that the load is bigger and more strenuous, so it needs to
adapt and get stronger.

Now, whether you want to get stronger at a certain point is up to you. Some
people are content never hitting a one-armed chin-up, and that’s their choice. My
biggest goal is to arm you with understanding of how your body works instead of
fruitlessly following exciting workout-of-the-days. Most people want strength
and a lean body without a bunch of the work. That’s what my system focuses on.

CAN I DO OTHER ACTIVITIES

ALONGSIDE THE ROAMSTRONG
SYSTEM?
It’s encouraged! You can run, climb, hike, help friends move things, garden,
anything you want. It’s your life, and the The RoamStrong System should make
it better by giving you back your confidence, your strength, your health, your
durability, and your agency. That’s the reason why I created it.
CAN I ADD WEIGHTLIFTING,
CARDIO, AND OTHER FITNESS-
FOCUSED ACTIVITIES TO THE
SYSTEM?
There are options to add “dessert” exercises, or non-primary exercises, to
customize your program. There are also options to add weight training. You’re
absolutely free to add stuff in or take elements of my system and place it into
others. It’s a free country (God Bless the USA!) And if you’re in another country,
well, I just hope there aren’t any “Fitness Police” lurking around…

HOW LONG SHOULD I REST

BETWEEN SETS?
The rest period is 3 to 4 minutes. If your strength is plateauing (meaning you don’t
see improvements over 2 weeks), you can take a slightly longer break at 5
minutes per set. That will give your body time to recover ATP, an energy source
utilized during anaerobic (oxygen-less) exercise. That’s a fancy word for the
exercise that you’re doing. So you’ll have a little more oomph in your lifts with
those longer breaks.

Most people I teach do not need that long of a break normally, so save your
longer breaks for plateaus.

WHAT SHOULD I DO BETWEEN

SETS?
Walk around, stand, move your arms in circles, watch TV, anything really. I walk
about and swing my arms, breathing. That lets the blood circulate a bit.
Sometimes I just stand still and absorb the peace of the moment. Some people
like to jog during their rest period- getting in cardio between sets accelerates fat
loss, but may tire you out and detract from the strength training. Experiment and
do what you like.

HOW LONG SHOULD I REST

BETWEEN EXERCISES?
I rest about 30 seconds between exercises (for example, from Squats to Pull-ups).
If you’re particularly winded, take a longer break. You want to be refreshed and
ready to train when the next exercise starts.

WHAT SHOULD MY TEMPO LOOK

LIKE?
Tempo is the timing within the performance of a single rep (more here). Perform
the concentric phase (the push or pull) as fast as possible while under control.
Pause very briefly (0 to 1 second) between the concentric and eccentric phase.
Perform the eccentric phase for 1 to 2 seconds. Take 0 to 1 second between reps.

If you find better performance in a different tempo, feel free to change it up. I
optimized this tempo for new trainees to feel the muscles they’re working and
establish mind-body connection. Some people can’t even flex their forearms!

WHY NOT USE WEIGHTS?

I am fond of saying – it all depends on your goals. My primary reason for
creating this program is to break the stereotype that strength training is only for
meatheads and that cardio and starving yourself is how you get abs and stay
healthy. Most people’s ideal body type is the athletic, toned look. Bodyweight
strength training is suited for this.

Below, I outline some advantages bodyweight strength training has over

conventional weightlifting and cardio. Note, I absolutely support weightlifting
(when done progressively) for both strength and bodybuilding, and I support
cardio for… well, getting better at cardio. That said, the advantages are below.

Advantages Over Weightlifting:

1. The goals force functional muscular performance – the heavier you are, the
harder the exercises. The program removes the ability to fail. You can’t be
sloppy and still progress like weightlifting, where you can simply eat a lot
more to recover your muscles and gain strength, but could easily gain fat.
For new trainees, this is super important in building good habits. I’ve seen
a lot of bad bulks while weightlifting but never bad bulks when on
bodyweight exercises. Basically, you won’t get fatter while getting
stronger when you do bodyweight strengh training because it self-
regulates.
2. Can exercise anywhere – most trainees look for excuses for not working
out. Bodyweight strength training eliminates the excuse because you can
do them anywhere, even in front of your TV. I used to do workouts in my
cubicle! The idea is, you literally never have an excuse not to work out,
which creates a habit. Soon, you find yourself craving the sensation of
 calisthenic movement, so you never stop wanting to work out, period. I’m
building you a lifetime love of fitness.
3. Less fear of “being bulky” – though you will NOT swell to Arnold
proportions with weight lifting, the preconceived notions that simply
holding weights will make you look like you’re a steroids keeps people
from strength training. Bodyweight strength training is a milder alternative
that people are not as scared to train, and is way better than exclusive
cardio for sculpting a body. Of course, both together is the winning
combo.

Advantages Over Cardio:

1. Cuts fat without sacrificing muscle – only doing cardio melts your muscle
away. If you want a toned look, you cannot only run. Bodyweight strength
training will preserve your muscle while burning fat so you can get the
toned look. Take a look at endurance/marathon runners. That’ the body
you’re likely to expect with cardio alone.
2. Shorter workout time – cardio generally takes an hour or more.
Bodyweight strength training takes about 40 minutes for a full workout.
Further, you can break up your workout throughout the day – Do
Handstand Pushups in the morning, then Hanging Leg Raises at night.
3. More effective fat burning – having muscle means your body burns more
calories while idling and resting. You know why athletic people can eat a
lot? It isn’t because they move around a lot (though that contributes). It’s
because they have lots of muscle that burns energy during rest.
4. Improves joint strength – Cardio destroys joints. Strength training
strengthens them. This is important for lifelong fitness.
5. Easier to show off – most people can’t do the imtermediate skills. Imagine
how impressed people are by one-armed chin-ups and one-armed push-
 ups. Running very long distances simply can’t compare (oh, and it might
be hurting you)
6. More fun – I like running, but not past 10 minutes. It is way more fun to
lift yourself with one arm above things. You feel like you are flying.
7. No sweat – Strength training doesn’t need to make you sweat a bunch to be
effective. You can get stronger and barely break a sweat, unlike cardio.
8. Better body type – totally personal opinion. Not many people (guys or
girls) look at endurance athletes and say they want that physique. On
average, a bodyweight strength athlete (such as a gymnast) will have a
more desirable body type.

Everyone should be able to run and sprint, and if your primary goal for cardio is
being better at cardio, I support that.

However, if you want to be more durable, have better joints, look better, feel
stronger, build the fitness habit more easily, and have a flexible fitness base for
any activity (rock climbing, hiking, backpacking, sailing, helping your friends
move, evading capture), then bodyweight strength training is the way to go.

HOW DO I WARM-UP?
Warming up is a good idea. It helps prevent injury, . You only need a minute or
2.

There are a few options – you can do 1, or all of them:

 Do a set of the progression preceding your current progression. For

example, if my working set (what I am 4×8’ing) is Pull-ups, the preceding
 progression to warm up on is Half Pull-ups. A set of 8 reps focusing on
technique and warming up are recommended.
 Jog in place for a minute (or more)
 Do dynamic stretches (tutorials to come later; these can improve agility
AND warm you up at the same time. Talk about efficient!)
 Don’t do a warm-up

Do NOT do these for a warm-up:

 Lots of static stretching, such as splits, hamstring stretches, calf stretches.

A little to loosen up is fine, but too much neurologically puts you into
sleeping mode. That’s why stretching is great before bed. Not so great
before workout.

WHAT SHOULD I DO TO COOL

DOWN?
I recommend static stretching that target muscle groups you just used. Here’s a
small list (tutorials to come):

 Broomstick dislocates / band dislocates

 Butterfly stretch
 Splits (or split progression)
 Calf stretch
 Hamstring stretch
 Quadracep stretch
I admit, I get lazy when it comes to stretches. Ideally, you do these all after every
workout for 10-20 seconds each. I tend to just do hamstring stretches (everything
else I have stays flexible… go figure!)

You can also walk around, jog a bit, lie down on your back. I don’t recommend
sitting if you just finished squatting; this can limit your flexibility. Imagine your
legs like warm taffy. Stretch it out and let it cool down, it will stay flexible and
primed. Let it cool all bunched up, and it will be stuff and inflexible.

SHOULD I STRETCH BEFORE OR

AFTER WORKOUT?
Dynamic stretching before, static stretching after is the best way to do it.

A few of my favorite dynamic stretching exercises (tutorials to come later;

Youtube these for now):

 Shoulder circles
 Full-body circles
 Front leg swing
 Side leg swing
 Front leg raise
 Side leg raise
 Wrist extension and wrist release

A few of my favorite static stretching exercises:

 Broomstick dislocates
 Butterfly stretch
  Splits (or split progression)
 Calf stretch
 Hamstring stretch
 Quadracep stretch

SHOULD I LIFT THE WEIGHTS

QUICKLY?
The concentric phase (the “pushing” or “pulling” part of the exercise) should be
done as quick as possible while under control. The eccentric phase (

If you’re not familiar with concentric vs. eccentric phases, read my page on
notation, which has a section on them.

HOW DO I BREATHE DURING

EXERCISE?
There are 2 ways I like to breathe:

For the 1-8 rep range, here’s how to do it for the primary exercises:

1. Squat: Deep inhale. Hold your breath while descending. Continue to hold
it while at the bottom. Continue to hold it while pushing upwards. Exhale
at the top.
2. Pull-up/Chin-up: Inhale. Jump up to the bar. Exhale as you pull up. Exhale
completely at the top. Inhale as you let yourself down.
3. Handstand Push-up: Inhale as you get into position. Exhale in position.
Inhale slowly as you let your body down. Exhale as you push up.
 4. Leg Raise: Exhale as you swing your legs up. Inhale as your legs come
back to neutral.
5. Push-up: Inhale as you go down. Exhale as you go up.
6. Plank: Continually inhale and exhale slowly, but steadily.

For the 9+ rep range, I simply inhale on the eccentric portion of the exercise and
exhale on the concentric portion of the exercise. I pay less attention to the form
of my breath, other than trying to continually exchange fresh air into my lungs.

On those final, hard reps, I may start to use the Valsalva maneuver. This
technique helps you stay tight and stable during the movement when under
weight.While bodyweight strength training doesn’t have you under a bar, some
aspects of the technique help create internal tension to lift yourself more
effectively. Breathe in, hold your breath, perform the lift, then exhale. That’s it!

WHAT IF I FAIL A SET?

Here’s a hypothetical scenario. You’re aiming to get 4×8, or 8/8/8/8. Your first
two sets are completed without a hitch. The third set, you get 6 reps. So you’re
now at 8/8/6. At this point, take a breather for 3-5 minutes. Then try hitting your
goal reps for the next set.

If you manage to get 8/8/6/8, congrats! Next time, you will almost certainly get
8/8/8/8. Consider this a victory.

But, let’s say you manage 8/8/6/6. No problem. Next time, you can simply add a
rep or two to your failed sets as a goal. So 8/8/7/7 or 8/8/8/6 would be your next
goal.
As long as you increase by at least 1 rep each time, you are progressing.

CAN I WORKOUT EVERY DAY?

I would not recommend doing the workouts everyday. If you feel unchallenged,
simply change progressions until you are challenged. Amount of exercise does
not mean better gains. It’s theintensity within each rep and progressive
overload that creates body adaptation. If you are seeing strength gains yet are
recovering greatly, call it a blessing!

If you’re asking about doing other activities (like rock climbing, hiking, etc) I
advise that you absolutely do that. Life is way too short to worry about strict
program adherence. You can gauge how you feel after activity. If not too sore,
continue the plan. If a little sore, just move your workout day back a day!

WHEN DO I DO ANOTHER
PROGRAM? HOW LONG SHOULD
I STAY ON THE ROAMSTRONG
SYSTEM?
As long as you want. The ultimate goal is doing all the progressions at 4×8. At
that point, you will need to clarify your goal: do you want to get even stronger?
Do you want larger muscle? Do you want to burn more fat?

If you want to get stronger or build larger muscle, you can bump the sets up to
5×8, or you can start adding weights. For example, I can bang out one-armed
push-ups easily, so I have people sit on my back to add resistance. This is
basically the bodyweight equivalent of weightlifting. You can also move onto a
weightlifting program. Of course at this point, you’re probably in the best shape
of your life and have a wonderful fitness habit. You’re basically an expert in your
own right!

HOW WILL THIS AFFECT A

WOMAN?
Women tend to recover slower than men. This is due to less testosterone
production, which helps signal the body to synthesize new muscle.

Your progression will likely be slower than a man’s. Nothing else will be
different. You won’t become bulky, and it is easily reversible even if a wizard
magically made you that way. Simply stop working out to lose muscle.

I DON’T WANT TO (INSERT

EXERCISE). WHAT WAYS CAN I
MODIFY THE PROGRAM?
I don’t recommend you modify it if you do not have experience with workout
programming.
If you are intermediate in the fitness world, use your best judgment in
programming or adapting components of this program.
If you don’t want a certain exercise because you don’t like it, I recommend you
give it a shot. I chose the exercises for a reason.
If you are physically unable to do the exercise, we must figure out a way for you
to work up to it. Are you currently too weak? There are low-level progressions
made for you to build up your strength. Not flexible enough? Practice the
movement and stretch it out. When in doubt about a particular exercise, ask
Reddit’s r/bodyweightfitness, my r/gaintrain forum, or leave a note in the
comments.

WHY DO YOU NEED TO

PROGRESS? CAN’T YOU JUST
ADD REPS TO (INSERT
EXERCISE HERE)?
Unlike other bodyweight programs, we do not exclusively emphasize high-rep
challenges. Though they offer good benefits – increased muscular endurance,
improved focus, quantifiable progress – they are not optimized for long-term
progress, nor do they effectively build stronger muscles on their own.

A program focusing exclusively on high-rep pump-and-burn have diminishing

gains. There is only so much repeatable intensity that can be made by doing
hundreds of push-ups, pull-ups, and sit-ups every day. While you could certainly
build impressive physiques with such a regimen (in science speak, by exhausting
Type I muscle fibers to the point where Type II fibers need to act), they are not
optimized for strength gains or progressive longevity.

The purpose of the RoamStrong System is to create a fitness habit and strong
muscular foundation, especially in a way that doesn’t interfere with other
activity.

HOW DO I WORK IN HIGH

REPETITION WORK? I FIND I
FEEL MY HEALTHIEST WHEN I
HAVE IT.
You can work in high repetition strength training for 1 or 2 days a week, if you
choose. More than that may require a stronger athletic base.

Add to the program as you please, as long as you don’t lose sight of the
progression goals. If you’re continuously improving, then you are succeeding.

A little high rep work can also be handy to break a progression plateau. When I
stall on progression, I sometimes take a day to slam out as many push-ups, pull-
ups, and pistol squats as I can. It reinvigorates the excitement of the workout.

HOW DOES THIS PROGRAM

COMPARE TO HOME-BASED
WORKOUTS LIKE P90X, T25, AND
INSANITY?
These home-based programs tend to focus on high intensity interval training
exclusively. They provide a hefty cardiovascular challenge, but they will not
maintain (let alone build) muscle the way a program utilizing progressive
overload will.

These workouts are appreciated for their convenience. My brother had an

Insanity workout spree for his first months in consulting – this was because after
a long day of work and lack of good equipment in hotel rooms, he needed
something, anything, to maintain his good physique.
For various reasons, high repetition cardio challenges (P90x, Insanity,
Pushup/Squat Challenges) do not create the habits or foundation desired of the
RoamStrong System. They lack a focus on creating strength and seeing
progression through performance, rather than arbitrary scale numbers or looking
in the mirror. When progression is clear, people stick to a program.Making progress
an objective measurement (outside of scale number) creates better habits and
better strength.

You will see better results on the RoamStrong System than those programs,
guaranteed. And it’ll be easier to accomplish.

I DON’T HAVE A PULL-UP BAR.

ANY REPLACEMENT
EXERCISES?
Pull-ups and chin-ups are irreplaceable. It is one of the best, most effective, time
efficient, compound exercises known. There is no alternative to doing them.

I recommend investing in one. Most sell for $30 dollars, and will be the best
investment you will ever make in a fitness product. I use an Iron Gym pull-up
bar, but feel free to visit a sporting goods store and shop around for one that suits
your needs.

If you absolutely cannot get a pull-up bar or find one nearby, here are some
alternatives. Be safe, and make sure it can support your weight:
  Your door – most doors and hinges are strong enough to support
bodyweight. However, long term use may harm hinges and will cost
multiples over simply buying a pull-up bar. So yeah, buy a pull-up bar!
 Your door frame – if your door frame is sturdy, you can place your
fingertips on it and pull up. This is quite difficult if you cannot already do
a pull-up… so get a pull-up bar.
 Trees – tree branches can be a bit uneven (makes things a little difficult),
but you can certainly do pull-ups on them. They tend to be very sturdy.
 Support beams – support beams are often sturdy enough to support
bodyweight
 Other places – you can do these in attic rafters, on railing, on a clothes
drying rack, on the backs of stairs, anything that can support your weight!
Or, save time and buy a pull-up bar!

WHAT DOES STEP X MEAN IN

THE PROGRESSIONS?
Step X refers to a weighted progression. When either A) you are tired of doing
progressions or B) you want more of a pure strength challenge, you can utilize
weighted variants. In this way, the workout system can always challenge you,
even when you can nail out 4×8 one-armed chin-ups! I recommend using weight
when both limbs are touching the ground (so weighted Push-ups > weighted One-
Armed Push-ups) as this forces you to use more raw strength from your targeted
muscle groups and allows you to focus more on power generation and less on
technique.

If you can manage weighted one-armed/one-legged techniques, more power to

you. At that point, you know your body well enough to decide on your own!
WHAT IF MY QUESTION IS NOT
HERE?
Feel free to send questions via my contact form.

I will respond to you, and potentially update the FAQ. If you’d like credit for
asking a question, let me know. Otherwise, I keep it
anonymous.

CREDITS, AND THANKS

Thank you to my friends for always pushing me to write this all down. I wish you
all the best in your fitness goals!

Thank you to my parents, for always pushing me to follow my dreams and for
housing me when I decided I wanted to write full time.

Thank you to Stronglifts 5×5, whose format and programming inspired the
format of this guide.

And most importantly, thank you to all the wonderful people who have continued
to bravely live despite feeling bad in their own skins. I created this program just
for you. Social Physique Anxiety – feeling like everyone, everywhere is judging
your body – is something I have lived firsthand. You are never alone. I created
this program to allow anyone to reach their fitness goalwithout feeling
embarrassed at the gym, and to build enough confidence to break free of that
anxiety.

To your future and continued success,

~Aaron