Build A Bulletproof Body - Power, Speed, Strength, Fat Loss: 12 Week Program by Ben Greenfield

This program is designed to use the latest cutting-edge lifting science, a simple combination of bodyweight and kettlebell exercises, "biohacks" such as sauna and cold thermogenesis, deep tissue work, spinal decompression, deep breathing and glute activation to build you a bulletproof body ready for any sport, activity, competition, or simply to "look good naked" and live a long time. The program heavily relies on lifting concepts from the book "Neuromass", by Jon Bruney, which you can find at http://www.BenGreenfieldFitness.com/neuromass, and builds in 4 week cycles to get you lean, fast, powerful and strong with each new phase. This program is perfect for intermediate to advanced males and females of all age ranges.

Sample Day 1
Foundation Core Training

You're going to need the excellent book "TrueToForm" to do this properly. You can get it in Kindle or Hard Copy off Amazon at http://amzn.to/2a0Y5rE. Read the whole book, and then do the M/W/F routine on MWF and the T/R/S routine on TRS EVERY week.

Sample Day 1
Fasted Fat Loss Cardio (optional but recommended to speed fat loss)

You get to choose the exercise for this activity. It can be fast walking, light jogging, bike riding indoors or outdoors, swimming, elliptical trainer, etc. You must do this workout in a fasted state - meaning that you do not eat for 2 hours prior to bedtime and the only thing you consume prior to the workout is coffee. Try to start the workout within one hour of waking. Total goal time: 40-60 minutes. Intensity: Easy, conversational pace. OK to be breathing hard, but no intense muscle burning or "sucking" air.

Sample Day 1
Bodyweight Neuro-Sets Chest Emphasis

1. Neuro-Grip push-ups - 8 to 12 repetitions Double strike push-ups - 15 to 60 seconds Crossover chest isometric flexions - 7 to 12 seconds 2. Incline wall push-ups - 8 to 12 repetitions Floor fire push-ups - 15 to 60 seconds Yoga block isometric chest crush - 7 to 12 seconds 3. Sledgehammer push-ups - 8 to 12 repetitions Medicine ball bouncing push-ups - 15 to 60 seconds Crossover chest isometric flexions - 7 to 12 seconds 4. Chest elevated push-ups - 8 to 12 repetitions Heavy bag speed punches - 15 to 60 seconds Yoga block isometric chest crush - 7 to 12 seconds 5. Medicine ball crush push-ups - 8 to 12 repetitions Lateral moving step push-ups - 15 to 60 seconds Crossover chest isometric flexions - 7 to 12 seconds 6. One arm supported push-ups - 8 to 12 repetitions Double strike push-ups - 15 to 60 seconds Yoga block isometric chest crush - 7 to 12 seconds

Sample Day 1
Cold Thermogenesis (to speed fat loss and recovery)

Choose 5-7 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm, 20 seconds cold for 10x through. In addition, choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion.

Sample Day 1
Bodyweight neuro-Sets Back Emphasis

1. Inverted bodyweight row - 8 to 12 repetitions Treadmill hand crawl - 15 to 60 seconds Towel bow pull - 7 to 12 seconds 2. Pull-ups - 8 to 12 repetitions Pull-up bar walk - 15 to 60 seconds Isometric lat pull - 7 to 12 seconds 3. Pull-ups - 8 to 12 repetitions Inverted speed row - 15 to 60 seconds Upper back isometric flexion - 7 to 12 seconds 4. Inverted bodyweight row - 8 to 12 repetitions Single leg shoulder bridge - 15 to 60 seconds Towel bow pull - 7 to 12 seconds 5. Pull-ups - 8 to 12 repetitions Treadmill hand crawl - 15 to 60 seconds Towel bow pull - 7 to 12 seconds 6. Inverted bodyweight row - 8 to 12 repetitions Pull-up bar walk - 15 to 60 seconds Isometric lat pull - 7 to 12 seconds

Sample Day 1
Instructions

For each day, you will see multiple sets and workouts, most of the workouts consisting of your choice of a variety of sets, each set comprised of three exercises for a specific muscle group.

Choose only ONE series of three sets to do for EACH body group for that day, and complete that series 3-5x through, as time permits (more will get you better results, as high as 5).

For the first exercise in set, perform as a "grind", meaning 8-12 reps of very slow 5-10 seconds up and 5-10 seconds down.

For the second exercise in the set, perform as a power exercise, as many reps as explosively and fast as possible for 15-30 seconds.

Finally, for the third exercise, perform as an isometric hold, contracting and holding as hard as possible for 10-15 seconds.



For the grinds/power sets/isometric sets, get all exercises/photos, etc. in the book "Neuromass" at http://www.BenGreenfieldFitness.com/neuromass

Sample Day 2
Bodyweight Neuro-Set Hamstring Emphasis

1. Romanian deadlift - 8 to 12 repetitions Anchor sprints - 15 to 60 seconds Towel deadlift - 7 to 12 seconds 2. Single leg deadlift - 8 to 12 repetitions Mule kicks - 15 to 60 seconds Standing hamstring isometric flexions - 7 to 12 seconds 3. Glute ham raise - 8 to 12 repetitions Hanging lower body catch and throw - 15 to 60 seconds Isometric wall squat hamstring emphasis - 7 to 12 seconds 4. Romanian deadlift - 8 to 12 repetitions Bootstrappers - 15 to 60 seconds Towel deadlift - 7 to 12 seconds 5. Glute ham raise - 8 to 12 repetitions Bodyweight reverse hyperextensions - 15 to 60 seconds Superman lower back isometric flexions - 7 to 12 seconds 6. Single leg deadlift - 8 to 12 repetitions Arms overhead ankle sprints - 15 to 60 seconds Isometric wall squat hamstring emphasis - 7 to 12 seconds

Ben Greenfield
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Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.