HOW TO WORKOUT IN

QUARANTINE
Everything you need to know, simplified.

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 Contents:
- Intro
- The Four Foundational Exercises
- Supplement Exercises
- How to Program
- Nutrition
- Summary

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Intro:
This isn’t a super in-depth calisthenics guide, instead it’s something I wish I had when I started.
I wish I had a quick guide that told me what I needed to do to get started RIGHT NOW with the
basics of calisthenics, instead of having to research for hours on end and not being sure what I
needed to do. So, this is that guide.

We’re in quarantine now, that means no weights, but this wasn’t a problem for our ancestors,
since the beginning of time men have been training their bodies without weights, and they all
looked like Greek gods, just take a look at ancient Greek sculptures, they didn’t just model
those after nothing. The way they did it was by perfecting the art of controlling your own
bodyweight, if you think you’re already a master at controlling your bodyweight, or that it’s
easy, try a handstand pushup against the wall right now.

The main benefit with bodyweight training (or calisthenics) when it comes to aesthetics is that
you literally can’t NOT look like a god if you can do a few core moves. To perform difficult
exercises, you must be strong, but also lean, every pound of fat makes it harder. The result is a
proportionate, muscular yet lean physique, if you can do the 4 foundational exercises, it’s
impossible to not look good.

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The Four Foundational Exercises:

When most people think about bodyweight training, they think it's all about doing high reps of
simple exercises, but this will only get you so far. People forget that there are really effective
strength based moves you can do, we can translate the main compound exercises used in the
gym (Bench Press, Overhead Press, Pullup, Squat) to bodyweight, these are the handstand
pushup, one arm pushup, one arm pullup, and the pistol squat. Once a person can do these,
they'll have a very aesthetic and athletic physique.

It’s best to do these exercises (or their progressions) in lower rep ranges (5-8), we’re focusing
on strength here. You can literally substitute the exercises you did in the gym with these, you
don’t even need to change your program.

There are two ways you can build up to these moves, by working on the eccentric, or by doing
progressively harder variations, and it’s best to do both. Once you reach 12 reps with each
progression, move to the next one. Here's a list of the foundational moves and how to build up
to them:

Handstand pushup:
Eccentric: Start in a handstand position against a wall and slowly lower yourself down until
your head touches the ground, focus on the bottom portion of this exercise because that's
where it gets hard, if you need to place a pillow at the bottom so you don't smash your head.

Progression moves: Pike pushup - Elevated pike pushup - Elevated pike pushup with extra
range of motion (books to keep your hands on).

One arm pushup:

One arm pullup:

- Pull up and move to the side to one arm, lower yourself down slowly.

- Lower yourself down slowly but with only 3 fingers on the other hand. Drop a finger once in a
while until you can do it without the other arm.

- Eccentric with only one arm.

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Concentric Progression moves:

- Archer Pullups

- Archer Pullups with less and less fingers on the other arm.

- Archer Towel pullups, grab the towel lower and lower until you can do a one arm pullup.

Pistol Squats:
Pick a chair and take a seat with one leg, and go back up. Progressively use a lower and lower
object to sit on, until you reach the full Pistol Squat to the ground.

Summary
Work on the eccentric of every move, and also try every exercise here, pick a progression that
is challenging for you to do. Build up to being able to do 12 reps before moving to the next
progression. Once you can do the advanced movement for even just a rep, do it once and
repeat every minute, eventually you’ll build up to consecutive reps (it’s called greasing the
groove).

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Supplemental Exercises:
Pick one or two out of each and do these in a higher rep range (8-15, or failure) and focusing
on the eccentric for additional muscle hypertrophy.

Chest:
- Elevated Diamond Pushups
- Explosive Clapping Pushups
- Straight Bar Dips

Shoulders:
- Pike Pushups
- Lateral Raises (any weights you find around the house)

Back:
- Pullups/Chin-ups
- Explosive Pullups (to chest level)
- Australian Pullups

Biceps:
- Close Grip Chin-ups
- Just do curls with anything you find decently heavy

Triceps:
- Tricep dips
- Tiger Pushups

Abs:
- L-Raises
- Knee Raises

Legs:
- Bodyweight/Explosive-Jumping Squat
- One Legged Hip Thrusts

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How To Program:
Structure every major body part (chest, shoulders, back, legs) with strength exercises first
(either one of the Four Foundational Exercises, or one of the progressions), and then two
Supplemental Exercises for hypertrophy. You can then combine the body parts in any way you
want, here’s a push pull legs example:

Beginner:
Working out 3 Days a week is good for a beginner, you'll likely be sore a lot and overtraining
could be an issue, 3 days a week ensures you aren't overtraining and that you have enough
time to build strength, also, working out a muscle group twice a week is optimal, therefore
alternating between to workouts makes sure you can do a muscle group twice a week. A
sample program is:

Workout A: Push (Chest, Shoulders, Triceps) & Legs

Workout B: Pull (Back and Biceps) and Abs

First week: AxBxAxx

Second week: BxAxBxx

Intermediate:
Once you feel that you can put in more volume, try 4 or even 5 times a week. Sample program:

Workout A: Push (Chest, Shoulders, Triceps)

Workout B: Pull (Back and Biceps)

Workout C: Legs and Abs

ABxABxx (A includes Legs, B includes abs)

ABCABxx

Advanced:
Here's an example of an advanced Push Pull Legs routine, 6 days a week:

Workout A: Push (Chest, Shoulders, Triceps)

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Workout B: Pull (Back and Biceps)

Workout C: Legs and Abs

ABCABCx

Nutrition:
Not going to go into great detail, but still going to cover the basics just in case you don't know:

- Count your calories in the beginning at least, until you have an idea of how much you
normally eat, this way you know your maintenance (how much you need to eat to keep your
bodyweight the same).

- If you only care about the basics needed to build muscle, you need an adequate supply of
protein a day (grams = 0.8 x Bodyweight in lbs.), and calories (around 300 calories above your
maintenance), make sure to get some veg in there for vitamins and minerals.

If you want to function optimally, here are some tips (besides the basics):

- Processed foods are stuff that's all combined in a factory, like protein bars or donuts, these
usually have shit in them, instead try to eat "whole foods".

- Eat fat. Don't be afraid of butter, eggs, avocados, olive oil, peanut butter etc. 1. Fat makes food
tastier. 2. Fat helps you reach your calorie goals faster if you're bulking. 3. Fat is essential to
testosterone production. News flash, the body converts cholesterol into testosterone inside of
your ball sack. So, eat eggs.

- Supplement. Try Vitamin D, Zinc, Fish oil, Aswagandha. and Magnesium.

- Get some sun, not only does a tan look better, but real Vitamin D is crucial to your overall
happiness and testosterone production.

Summary:
- Build up to being able to do the four foundational exercises by using the progression scheme,
your body will morph itself into an aesthetic physique, plus they look badass.

- Supplement your workouts with high rep hypertrophy exercises.

- Eat real foods, in a surplus, with enough protein to build muscle

- Enjoy knowing that you’re going to get stronger, and be more aesthetic than 90% of the
population.

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