bodyweight only training programs .pdf

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Bodyweight Only Workouts – Ditch the Gym!
Authored and published by Owen Johnston
This book is part of my full guide, also available for free at my website:

Owen Johnston –


Owen Johnston –
Copyright Information
Bodyweight Only Workouts – Ditch the Gym!
Fitness Instruction
Authored and published by Owen Johnston
© Owen Johnston, 2017. Licensed under the Attribution NonCommercial
NoDerivatives 3.0 License -
You are encouraged to share the book, print it out, and upload it to other sites. I want
to change the world one life at a time, and help people ditch the gym! You can build muscle
and strength with bodyweight. Work out for free anywhere! Don't buy the scams and
misinformation sold by the fitness industry.
“Every day, we change the world, but to change the world in a way that means
anything, that takes more time than most people have. It never happens all at once. It’s slow.
It’s methodical. It’s exhausting. We don’t all have the stomach for it.” - Mr. Robot
You can order a professionally printed edition of the book through Simple Print
Service. Visit the page below, upload a PDF, and follow the simple ordering process. I do not
make a single cent from orders made through this service.
About the author
I have over 10 years of teaching experience, including martial arts instruction, strength
coaching, and personal training. I have worked with many types of athletes, including
professional boxers, amateur wrestlers, karate students, and gymnasts of varying levels of
ability. Visit my site for more information, free downloads, and strength training playlists:


Owen Johnston –


Owen Johnston –
The workouts are intended for people of good health and physical condition. The
exercises may not be for everyone. Always consult your physician before starting a new
exercise program. I am not a physician, and as such, nothing in this book should in any way be
taken as medical advice or a substitute for medical advice. Also, this guide should not be used
to replace advice from your personal physician.
Physical activity always carries with it a risk of injury. When you practice the exercises
always practice proper safety precaution, use proper technique, and apply common sense. The
author can not assume any responsibility for any injury, illness, loss or damage that may
result from following the training methods in this guide.
Lastly, this book is not a replacement for formal instruction. Be sure to seek out a
competent, qualified instructor who may carefully observe your progress and provide
feedback. This book is intended primarily to be a supplement to, not a replacement for, formal


Owen Johnston –


Owen Johnston –
Table of Contents
Bodyweight strength training programs
Bodyweight bodybuilding programs
Bodyweight skill training programs
Abbreviated calisthenics programs




Owen Johnston –


Owen Johnston –
Bodyweight strength training programs
I have plenty of video playlists on DIY training equipment, training with repurposed
materials, and more on my YouTube channel –
I detail calisthenics progressions in my full guide, available on my website
Programs begin on the next page


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