6 Week Bodyweight Strength & Conditioning Program!
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- เผยแพร่เมื่อ 8 ก.พ. 2025
- TIMESTAMPS BELOW the important stuff…
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Much respect to all of you for watching these and supporting the channel! I hope this was helpful!
RELATED LINKS & PLAYLISTS MENTIONED:
Challenge Workout Playlist: TONS of templates to keep you busy at home!
• Challenge Workouts/Stu...
I have been asked quite a bit to write up a Bodyweight strength and conditioning Program for those of you who are stuck at home like myself without any gym equipment. So here you go. It is a 6 Week, 4 Day a week, 30-50 Minute a day program that does not require any equipment and costs only $25.
The entire program ended up being 25 Pages long and you will have 24 workouts fully laid out and explained to you so that you can do them during the gym shutdown - Or at a later date like on Holiday, when at the beach, if you find yourself in prison or wherever you may be without Equipment.
I hope this will help some of you out!
TIME STAMPS
0:04 You guys Asked for it, so here it is:
0:20 Who this is written for
1:00 Zero Equipment is required for this
1:25 Why is they s Pay Program Vs. a Free Template?
2:15 It is 25 Pages Long & In Depth. That’s $1 a Workout
2:37 This is Also Useful for Holidays, Hotels, Beaches, Prison, etc.
2:55 Detail about how the Program is Laid out
3:15 What to do on the other Days
4:07 Breaking the “Gym” Crutch we have built
4:40 This has a lot of mental training and mindset challenges with it
5:03 A sample day
5:53 Each Day has Sections
6:10 Workout Explained
7:12 Upper Body/Lower Body Split?
9:47 Every workout is different and original - Except for milestones for Progression’s sake
10:53 How to Purchase this
11:16 If You are Using Someone Else’s Paypal Account
11:50 Please be Patient with me!
13:26 If You are a NEVERsate Athlete - กีฬา
TIME STAMPS
0:04 You guys Asked for it, so here it is:
0:20 Who this is written for
1:00 Zero Equipment is required for this
1:25 Why is they s Pay Program Vs. a Free Template?
2:15 It is 25 Pages Long & In Depth. That’s $1 a Workout
2:37 This is Also Useful for Holidays, Hotels, Beaches, Prison, etc.
2:55 Detail about how the Program is Laid out
3:15 What to do on the other Days
4:07 Breaking the “Gym” Crutch we have built
4:40 This has a lot of mental training and mindset challenges with it
5:03 A sample day
5:53 Each Day has Sections
6:10 Workout Explained
7:12 Upper Body/Lower Body Split?
9:47 Every workout is different and original - Except for milestones for Progression’s sake
10:53 How to Purchase this
11:16 If You are Using Someone Else’s Paypal Account
11:50 Please be Patient with me!
13:26 If You are a NEVERsate Athlete
The flexibility in my achilles is GONE gone. What should I do for a substitute for the exercises that out too much stretch on my achilles?
Oh yeah, I’m 6’9” 285lbs
extra timestamp 0:00 Youare not as cool as you think you are, CHECK YOURSELF
£21 for a program, not to mention supporting a man who puts out such quality content regularly for free, is absolutely a steal.
Brian I never thought of you as a powerlifter. I always thought of you as a strongman who could smoke a powerlifter.
When they first started talking about immunocompromised people being high risk for fatal infection, I thought of my parents, then I thought of you. Glad yall are still alive
Calisthenics is a legit way to stay in shape ...take’s time but hey all we got is time....get after it
Stay safe Brian, this 6 week program sounds like a great resource. I've recently cancelled my local gym membership to save some money to start a home gym, so far I have some tyres I got free and a big old refrigerator I use for front carries, get some strange looks from the neighbours😃
Brian, I just purchased the program! Excited to give it a try. I have my wife and 12 year old son in on it as well. I started making a program for the next month and when I saw this video and thought. 25 bucks is a smoking deal for a detailed program. Thanks for what you do my man. Side note... Thanks for keeping the channel clean. You are a powerful motivator for myself but also my son who is with me a lot when I watch your videos. Keep it up!
Got it! You get 6 weeks worth of workouts for AND support a really kind person, what a no-brainer!
Just now did the sample day. It was one of the toughest workouts I've ever done. Will be purchasing the ebook for sure. Great work big man..❤
I do have my own gym in my apartment but you've helped me with lots of conditioning ideas and i don't mind paying $25 for some extras. Thanks Brian and take care of yourself!!!
Done - bought, let's go! You are ALWAYS there for us, we should always be there for you bro. All your fans need to chuck in and grab this program. Keep safe, keep well Brian. Thanks again
Brian's always pulling through when we need him! Thanks for the upload
Ah, this is awesome! I've been wanting something that's basically a compilation of your conditioning workouts for a while. I'm already doing a bodyweight program, but ordered this anyway...great to have for reference, and if shelter-in-place lasts longer than expected, it's good to be prepared!
Just purchased. Least I can do with all the great stuff you’ve put out and how it has changed my training(and life).
Bought a program. Thank you so much for all the content you've been putting out in the past couple of years. I hope you can stay afloat in these tough times. Stay safe. As safe as possible, at least.
Man I havent watched your vids in awhile been busy but I just gotta say I'm so fucking relieved your voice doesnt sound like you gargled battery acid anymore
Yes! Thanks! Stay safe and healthy to you and Alena
Stopping back after purchasing this program. If anyone is on the edge just do it! My legs are wrecked after day 2! It is definitely a challenge!
I just want to say thank you for the program and thank you for all that you do
Admittedly I am still a novice athlete, but day one of this program was conceivably the most challenging workout I've ever done. Already worth the purchase.
Bought one -- All your free programs over the years more than pays for it. Thanks!!
Thanks a lot Brian really appreciate all the free PROGRAMS you always send.. thank you again.. from S.A
I’m programmed out thru end of year, but this looks like a great program to hit from January 1st up to Valentine’s Day. Sounds like Gov Hogan is ready to get more restrictions back in place if needed, so who knows what gym availability will look like this winter.
Just picked up the program, thanks for helping with the lack of a gym!!! Hope you and your family stay well
Just bought it, greetings from germany
Looks good as usual. Can't wait to get better at movements.
One Man Army. Above and Beyond!
I haven’t even watched this yet and I’m smiling from ear to ear 🙂
Was looking for a way to support the channel, but couldn't afford a program so this is perfect! And as a bonus I get a program for the time.
Best ad I've seen in a while. Ordered it, nice to add something to my daily routine and support.
Stay safe Brian and everyone!
Youre a god amongst men Mr. Alsruhe. Thank you
Hey man thanks for putting this out! Stay safe and I really hope we're all getting through this phase well.
You're a good dude and I hope you stay healthy brother man
Done. Purchase one. Seriously. His programs are intense
Excited to see youtube recommended your video, and you have too many videos I want to watch and it's gonna take up a lot of time!
How's it going Brian, I hope you're keeping safe. I'm useless at social media so thought my best post would be here.... about to smash my week three deck of cards tomorrow and fully expect to shave at least twenty minutes off of it... i've gone from questioning if i'd ever walk again after week one to my fiancee and I killing a ten minute burpee today! I can't thank you enough and can't recommend this program enough ....especially if you are someone who has always let your conditioning ork slip away; I don't know and don't care what my 1rm's are right now but by god I feel inpenetrable right now... this program was closer to 50 bucks for me being from Australia and i'd pay triple that, I haven't had my ass kicked like this for decades yet I can't remeber the last time i've looked forward to the next workout at the same time. I've been inspired by and followed your work for years, but now that i've actually properly honed down and jumped into your style I feel dangerous and unstoppable.... thankyou my friend! ... Thank you again and forever Brian!
Got mine! Can't wait to get busy with this. Thanks for the consistent inspiration Brian and hello form Japan 😁
Ok. I'm gonna get it. I pray that the gym freaking opens before the six weeks is up! :)
Thanks for this Brian. Also so glad to see you well.
Please Brian more videos brother. On behalf of me & am sure all who watch your videos, we demand lol more videos brother. Thanks in advance. Am looking to purchase some items in future too
Just the thing I was looking for..........😎 Thanks Brian
Purchased and thanks for every other but of advice I get from this channel
It's £21.94 at the current exchange rate, which is a small price to pay for everything I get out of this channel.
same, bought it myself, if only to give something back to the man
How are you finding the program guys?
Hi Brian! Intro is great but don't forget than strenght is Mouvement specific as other fitness quality, that's a scientific fact, there is never 100 % transfer,
I bought a pair of gymnastics rings about a year ago but never touched them cuz I have a gym membership, I’m gonna use this time with no gym to finally put them to use and hopefully learn some calisthenics skills like the Planch and get really good at the basicsI think rings r the best home gym equipment anyone could own!
Greetings from South Africa! These are awesome if you're in Lockdown or on holiday and can't get to a gym!
Just posted Week 1 of Candito's 6 week strength program. I've made massive gains on the program since the recording of that video. The great thing is that it's a free program! Would love to know what you think!
Give me a call sometime dude and I can walk you through the automated sending process.
Legit grip sport King ☝️
@@randygentry2442 yeah, inspired a lot of guys
@@randygentry2442 yeah, inspired a lot of guys
Helped me close #3 gripper years ago...now I’m addicted
KING OF PINCH
Brian, thanks very much for this
Buddy, at home strong man DIY equipment and workouts we can do on a driveway/street/garden would be awesome. Body weight stuff is ok but if you could help give us ideas to make and then ways to use heavy stuff that would be amazing. I've been doing static car pushes round an empty car park every day: single arm pushes, chest pushes, isolated triple extension quad pushes and car push sprints, as many rounds as poss in 25mins. Let's be honest, we do this because we like to push, lift, drag and throw around heavy stuff. Help us keep doing that!
Equipment: stuff most can find in a garage, garden or home that we can make heavy and lift. Plates and buying equipment is currently like striking oil!
Got done with week 1! Great stuff man
copped it before watching to the end :D
For those of you still considering buying this, only do it if you’re ready for some pain. Day 1 was deceptively easy, at least by Alsruhe standards, but then Day 2’s gonna come along and actually destroy you, i probably said “Fuck you, Brian” a dozen times today, it was beautiful. Buy the program, it’s more than worth it.
Devastating thing is that the U.K. could be on lockdown all the way until June. I could try and secure some kettlebells and resistance bands to supplement this style of workouts plus somewhere to do pull-ups. But going ahead in the future, definitely start collecting for a home gym.
hey, had an idea. have you considered getting a training ap going? it could make use of the phones camera and record form and help you keep in touch with clients/followers.
just an idea
In 6 weeks hopefully its all gone. Here we are 8 months in
here we are almost 2 years in
absolute hero, thanks so much for this brian!!
Loving the programme so far! Will you be releasing a part 2?
Brian, stay safe my friend
Just curious...
I know you are not visiting the gym for some time... Did you bring any equipment home to use while away? If so, what was most important for you to bring with you?
Brian: Hopefully in 6 weeks this will all be over
2020: 7 Months later....
1:29 You only need body.
Bodyless ppl: Crying noises
Already bought It!
Done & Done.
If you have some money, you should build a DIY axle-bar, dumbbells (metalpipe) and a DIY Suspension Trainer (straps and PVC pipe) and buy one of Brian's personalized powerlifting programs.
Just ordered!
Brian, I'm doing a lot more calisthenics body weight stuff than normal, but also have a little bit of weight (100lbs of plates and crappy barbell, and a kettle bell). I figure a lot of folks have some random light weights around they can use and don't need to go down to an exclusively bodyweight program. What are your recommendations for the best ways to use light weight to maintain as much strength as possible? I was closing in on a deadlifting PR, and am curious what specifically you'd recommend to maintain as much as possible for the big lifts. Thanks, man; stay safe. And thanks in general for all the great content; I've been watching for years and have learned a ton from you.
As usual...good stuff.
Ordering now. I'm ready to be destroyed. Thanks Brian!
How long will this program be available? I get paid in a bi weekly pay period and would love to purchase it next week.
Brian our here being a mvp 👍
Just emailed you! Is the program still available? Couldn't find it through the link
If your going from routine powerlifting workouts to now making the best of bodyweight workouts, diet stay the same or recommend something more optimal?
I would say the same, but your calories will probably be lower. Reason for that is that your activity level is lower, like most people in this situation. Take in consideration all the walking, whatever other activity you did before this :)
I just did my first session... man-makers... I'm done, wrecked
Hey Brian -- purchased the program but I don't see a download link anywhere? Will it be emailed to me?
me too
nevermind- sent by email pdf @2:40
Is this Really a program I can grow (just a little bit) with? Looks like a hiit program ?
Beerystagram it’s mainly a conditioning type program from what I can tell.
You might grow a bit but with those rest times it's definitely not a strength program. Check out the body weight fitness subreddit's recommended or intermediate routines for a pure bw strength program.
Any tips on how to repair a torn rotator cuff? Doc said 18 months no baseball or heavy lifting. This was 6 months ago... now I’m getting fat.
Agreed diet is pr8mary culprit but yea.
Why didn't you bring up some dumbbells an plates with you?
Prowler sled + rings/trx? Thoughts?
Buy it to support Brian! We have gained so much from this channel! I have bought mine🙏
BTW, the name of the program sucks 😂
Edit:
£21.34 = $25 as of 28.03.20
There are benefits to the Corona virus 😂
Brian do you workout in morning brother?
It depends on what I have going on that day. Sometimes I work out very early in the morning, and other times I wait until afternoon. I’m definitely stronger in the afternoons but my life doesn’t always allow that
Is it possible to skip the rest days and just do the 24 workouts 24 days in a row without recovery issues? (I like working out every day)
his programs are hard as hell if you do them correctly and fully. trust me you'll want the rest days if you give 100% to his program.
Could you also run this as a Deload from regular barbell work if your joints get beat up?
i ordered my program and it hasnt been sent to me yet
Yes Oscar, I’m aware. You can stop writing it on every video. Like I explained on that programming video, I need to fulfill that order manually and I will do so when I get to my computer and Internet access. It shouldn’t be much more longer than an hour or two.
How long does it take to get the pdf?
As fast as I can get to an internet source brother
@@BrianAlsruheOfficial I got it. Man the program is amazing. I'm a buy pt 2. But I hope I don't end up in prison lol.
I am going to pay for this cheap body weight program in hopes just to be your friend.
Bit sad
Hey brian are u enhanced or natural? Jw
Brian..my wife wanted me to sell my free weights a few months ago because I've recently joined a gym. As of today, I will never sell my free weights...if this is the new normal.
Shape Loomis LoL never ever do that. It’s also nice to keep for short in between workouts.
Just spent 500 on rogue kettlebells and bands. Nice to have. But wish I would have purchased this, still will, first. This fat powerlifter needs to get conditioning up and loose a few pounds!
3rd
Second
Why can't you work out in a gym that you own?
Because I have a disease that makes me extremely immune compromised. I can’t leave my house
😀💪👍
Thank you Brian! .. awesome stuff!
for people who can't afford it I would recommend DAREBEE Programs, you can search it if interested.
First