Made with Kleap
Movie Star Body Commencer
Bonus Module

Bodyweight
Mastery.

Carve out a breathtaking physique with just your own bodyweight. Step by step progressions to one-arm push-ups, side-to-side pull-ups, handstand push-ups, and pistol squats.

Why Bodyweight

Seven unique advantages.

01

Train Anywhere

Outside, home, apartment, hotel. All you need is your body.

02

Lean & Chiseled

Bodyweight training encourages better dietary adherence and lower body fat.

03

Insane Relative Strength

Strength in relation to bodyweight. The greatest indicator of how good you look.

04

Look Like a Weapon

One-arm push-ups impress more than any bench press ever will.

05

World Class Core

Anti-rotational strength creates super strong, well-developed abs.

06

Functional Strength

Favourited by elite martial artists, boxers and armed forces.

07

Accelerated Progress

The novel effect. New stimulus triggers dramatic physique changes.

THE GOAL

One-arm push-ups
Pistol squats
Handstand push-ups
One-arm chin-ups

The Tool Kit

Six essential movements.

Progress to elite level movements that require a great deal of strength. These are the key lifts to get into Movie Star Shape.

Push-ups

01

Build up to one-arm push-ups

01 Regular push-ups
02 Feet elevated push-ups
03 Side to side push-ups
04 Feet elevated side to side push-ups
05 Assisted one-arm push-ups
06 Feet elevated assisted one-arm push-ups
07 One-arm push-ups
08 Feet elevated one-arm push-ups

Handstand Push-ups

02

Build up to wall HSPUs with hands elevated on blocks

01 Pike push-ups
02 Feet elevated pike push-ups
03 Feet elevated full range pike push-ups
04 Handstand push-ups against wall
05 Hands elevated handstand push-ups against wall

Chin-ups & Pull-ups

03

Build up to one-arm chin-ups

01 Chin-ups
02 Mixed grip chin-ups
03 Assisted one-arm chins (with bar)
04 Side to side pull-ups
05 Assisted one-arm chins (with towel)
06 Assisted one-arm pull-ups (with towel)
07 One-arm chin-ups (mastery)

Pistol Squats

04

Single leg squat mastery

01 Pistols onto knee high box
02 Pistols onto low box
03 Assisted pistols (holding object for balance)
04 Pistol squats
05 Weighted pistol squats

Single Leg Hip Thrusts

05

Posterior chain + glute power

01 Regular hip thrusts
02 Hip thrusts with one leg negative
03 Single leg hip thrusts

Hanging Leg Raises

06

Form a V — 15 reps = incredible abs

01 Hanging knee raises
02 Hanging knee raises (straight leg negative)
03 Hanging leg raises
04 Hanging leg raises (into V)
05 Hanging leg raises (into V, not all the way down)
The Setup

The James Bond
workout.

A minimalism gym of just a few pieces of equipment. A pull-up bar, jump rope, dumbbells or bands, and some cinder blocks. Maybe a heavy bag or a cobra bag.

Bond needs to workout efficiently from the privacy of his own home. In the drop of a hat he may be sent on a mission. Bodyweight training is the perfect modality.

ESSENTIAL
  • Pull-up bar
  • Two cinder blocks (L-sits + pike push-ups)
  • Set of adjustable dumbbells or bands
NEXT LEVEL
  • Weighted vest
  • Suspension bands
  • Heavy bag
PHASE 01

Density

Weeks 1-4

Strength and density phase. Less volume, highly focused on developing a sharp, toned and dense physique.

Monday
→ Handstand Push-up Progression: 3 × 6-10 reps (2-3 min rest)
→ One Arm Chin-up Progression: 3 × 4-6 reps (2-3 min rest)
→ Feet Elevated Push-up: 2 × 10-15 per arm (1 min rest)
→ Biceps Curls (DBs or Bands): 2 × 10-15 (1 min rest)
→ Side to Side Bent Knee ups: 2 × 8-12 per side (1 min rest)
Wednesday
→ Pistol Squat Progressions: 3 × 6-8 reps
→ Squat Jumps: 3 × 8 reps
→ Bulgarian Split Squat: 2 × 8-15 reps
→ Single Leg Hip Thrust: 2 × 8-15 reps
→ Single Leg Calf Raises: 2 × 15-20 reps
→ L-sit Holds: 3 × 5-30 seconds (1 min rest)
Friday
→ One Arm Push-ups Progression: 3 × 6-10 reps (2-3 min rest)
→ Sternum Chins or BW Rows: 3 × 6-10 reps (2-3 min rest)
→ Lateral Raises (DBs or Bands): 2 × 10-15 reps (1 min rest)
→ Biceps Curls: 2 × 10-15 reps (1 min rest)
→ Hanging Leg Raises: 2 × 6-12 reps (1 min rest)
PHASE 02

Size

Weeks 5-8

Identical to phase one but more advanced variations and accessory movements go from 2 to 3 sets.

Monday
→ Handstand Push-up Progression: 3 × 6-10 reps (2-3 min rest)
→ One Arm Chin-up Progression: 3 × 4-6 reps (2-3 min rest)
→ Feet Elevated Push-up: 3 × 10-15 (1 min rest)
→ Biceps Curls: 3 × 10-15 (1 min rest)
→ Side to Side Bent Knee ups: 3 × 8-12 per side (1 min rest)
Wednesday
→ Pistol Squat Progressions: 3 × 6-8 reps (2-3 min rest)
→ Lunge Jumps: 3 × 8 reps (1-2 min rest)
→ Step-ups: 3 × 8-15 reps (1 min rest)
→ Single Leg RDL: 3 × 8-12 reps (1 min rest)
→ Single Leg Calf Raises: 3 × 15-20 reps (1 min rest)
Friday
→ One Arm Push-ups Progression: 3 × 6-10 reps (2-3 min rest)
→ Sternum Chins or BW Rows: 3 × 6-10 reps (2-3 min rest)
→ Lateral Raises: 3 × 10-15 reps (1 min rest)
→ Biceps Curls: 3 × 10-15 reps (1 min rest)
→ Hanging Leg Raises: 3 × 6-12 reps (1 min rest)
PHASE 03

Shrink Wrap

Weeks 9-12

Kino Density Training. 5 sets of 8-15 reps with 30 seconds rest. Complete fatigue. Sarcoplasmic hypertrophy.

Monday
→ Handstand Push-up Progression: 3 × 6-10 reps (2-3 min rest)
→ One Arm Chin-up Progression: 3 × 4-6 reps (2-3 min rest)
→ Feet Elevated Push-up: 5 × 8-15 per arm (30s rest)
→ Biceps Curls: 5 × 8-15 reps (30s rest)
→ Side to Side Bent Knee ups: 4 × 8-12 per side (1 min rest)
Wednesday
→ Pistol Squat Progressions: 3 × 6-8 reps
→ Squat Jumps: 3 × 8 reps
→ Bulgarian Split Squat: 4 × 8-15 reps
→ Single Leg Hip Thrust: 4 × 8-15 reps
→ Single Leg Calf Raises: 4 × 15-20 reps
Friday
→ One Arm Push-ups Progression: 3 × 6-10 reps (2-3 min rest)
→ Sternum Chins or BW Rows: 3 × 6-10 reps (2-3 min rest)
→ Lateral Raises: 5 × 8-15 reps (30s rest)
→ Biceps Curls: 5 × 8-15 reps (30s rest)
→ Hanging Leg Raises: 4 × 6-12 reps (1 min rest)
Nutrition for Bodyweight Training

Same simple system.

The Movie Star Cut

400 calories below maintenance. Lose 3-4 lbs of pure fat per month.

Bodyweight × 15 − 400

The Movie Star Lean Bulk

200 calories over maintenance. Gain 2 lbs of pure muscle per month.

Bodyweight × 15 + 200

Protein: 0.8g per pound of bodyweight. Hit calories and protein — that's it. If 20+ pounds to lose, use goal bodyweight for both calculations.

The Hybrid

Hybrid training.
The best of both.

Combine the greatest elements of weight training with bodyweight training for a strong, powerful, functional and perfectly proportionate physique.

Every muscle group in the upper body is hit twice per week — heavy lifting on one day, light volume work on the other. Maximum muscle growth with optimal recovery.

This heavy/light method is a great strategy to accelerate muscle growth and optimize strength gain. Switch up protocols for long-term progress year round.