BW44 Course

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What's better for building strength and muscle - Calisthenics or Weight Training? Why should you have to choose between the two? BW44 is a 90-day, progressive, hybrid weight training, and calisthenics training program.

The BW44 Program Course Syllabus

    • Intro & About BW44

    • Download: Course Workbook

    • How This Program Works (and how you'll know when it does for you)

    • Should You Even Warm Up?

    • Training vs Rest Periods

    • How To Stay Motivated, The Kaizen Way

    • Are you making progress? Really?

    • How To Avoid Training Plateaus and Injuries

  • Kaizen Nutrition

    • The Problem - Your Body's Defense Mechanism Against Dieting and Starvation

    • Kaizen Rules of Engagement

    • Kaizen Clean Eating

    • Supplementation - Should You Do It?

    • Download: Kaizen Nutritional Cheat Sheet

  • Dynamic Warm-Up

    • Dynamic Warm-Up Video

    • Download: Dynamic Warm-Up Manual

  • Phase 1

    • Intro to Phase 1

    • Fit Test - Valiant

    • Fit Test - Vigor

    • Fit Test - Valor

    • Day 1 - El Diablo

    • Day 2 - Dark Knight

    • Day 3 - Bold Integrity

    • Day 4 - Red River

    • Day 5 - Creepy Humility

    • Day 6 - Wing Span

    • Day 7 - Off Day

  • Recovery Week

    • Intro to Recovery Week

    • The 7 Elements of Recovery

    • Recovery Quiz

    • Foam Rolling

    • Mobility - Functional Foundations Download

  • Phase 2

    • Intro to Phase 2

    • Day 1 - Rusty Barrel

    • Day 2 - Incorruptible

    • Day 3 - Seven Stewards

    • Day 4 - MRAP

    • Day 5 - Stop the Insanity

    • Day 6 - Cogito Ergo Sum

    • Day 7 - Off Day

  • Phase 3

    • Intro to Phase 3

    • Day 1 - True Romance

    • Day 2 - Frogmen

    • Day 3 - 20-5-5 13-1-10-15-18

    • Day 4 - IED

    • Day 5 - Pick Ur Poison

    • Day 6 - No Man's Land

    • Day 7 - Off

  • Final Fit Test

    • Final Fit Test Intro

    • Day 1 - Stalingrad

    • Day 2 - Off

    • Day 3 - Thermopylae

    • Day 4 - Off

    • Day 5 - Yorktown

    • Day 6 - Off

    • Day 7 - Off

  • Outro

    • Congrats & Next Steps

  • Bonus Materials

    • Beginner's Guide To Intermittent Fasting (IF)

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