Phase 1 — Building the Gentleman Spy Body
Lesson 2 — Advanced Bodyweight Workout
ATTENTION: Before starting the Gentleman Spy Workout, you must have a clean bill of health. This workout is designed to minimize your rate of injury — both in weight training and in the rest of your life. You must practice the exercises and understand how to properly perform them. By performing the workouts recommended here, you agree that you take full responsibility for your life, choices, and actions. Anything that happens because of this program — good or bad — is your fault and your fault only.
LESSON 2: Advanced Bodyweight Workout
Eventually, the basic bodyweight of 10 pullups, 20 pushups, and 30 squats will come easily. And while you will still get a conditioning benefit by simply increasing those numbers, you're no longer getting significantly stronger.
To continue working on your strength, you need to make the exercises harder. That's where this advanced version of the bodyweight workout routine comes in, or any barbell, kettlebell, or other workouts you want to do.
The Workout
The advanced bodyweight workout simply picks up where the basic workout leaves off. Still a three day per week routine, you will perform a pullup variation, a pushup variation, and a squat variation every day.
Pullup Variations
Pullup (hands facing out)
Chinup (hands facing in)
Weighted versions of the same (add enough weight with a belt, backpack, or vest so that completing the required number of repetitions is difficult, but possible)
Pushup Variations
Handstand pushups (start against the wall, move to free standing as skill and strength allow)
Dips (dips with bars are easier, with rings are harder)
One-arm pushups
Squat Variations
Pistol squats (demonstration video)
If pistol squats don't work for you and/or you want some variation, feel free to do goblet squats or front squats with kettlebells, or sets of weighted squats using anything from backpacks to body armor as additional weight.
| Monday: 5 rounds | Wednesday: 5 rounds | Friday: 5 rounds | |
| Level 1 | 1 Pullup 1 Handstand Pushup 1 Pistol | 1 Chinup 1 Dip 1 Pistol | 1 Pullup 1 One Arm Pushup 1 Pistol |
| Level 2 | 2 Chinups 2 Handstand Pushups 2 Pistols | 2 Pullups 2 Dips 2 Pistols | 2 Chinups 2 One Arm Pushups 2 Pistols |
| Level 3 | 3 Pullups 3 Handstand Pushups 3 Pistols | 3 Chinups 3 Dips 3 Pistols | 3 Pullups 3 One Arm Pushpus 3 Pistols |
| Level 4 | 4 Chinups 4 Handstand Pushups 4 Pistols | 4 Pullups 4 Dips 4 Pistols | 4 Chinups 4 One Arm Pushups 4 Pistols |
| Level 5 | 5 Pullups 5 Handstand Pushups 5 Pistols | 5 Chinups 5 Dips 5 Pistols | 5 Pullups 5 One Arm Pushups 5 Pistols |
| Level 6 | 6 Chinups 6 Handstand Pushups 6 Pistols | 6 Pullups 6 Dips 6 Pistols | 6 Chinups 6 One Arm Pushups 6 Pistols |
| Level 7 | 7 Pullups 7 Handstand Pushups 7 Pistols | 7 Chinups 7 Dips 7 Pistols | 7 Pullups 7 One Arm Pushups 7 Pistols |
| Level 8 | 8 Chinups 8 Handstand Pushups 8 Pistols | 8 Pullups 8 Dips 8 Pistols | 8 Chinups 8 One Arm Pushups 8 Pistols |
| Level 9 | 9 Pullups 9 Handstand Pushups 9 Pistols | 9 Chinups 9 Dips 9 Pistols | 9 Pullups 9 One Arm Pushups 9 Pistols |
| Level 10 | 10 Chinups 10 Handstand Pushups 10 Pistols | 10 Pullups 10 Dips 10 Pistols | 10 Chinups 10 One Arm Pushups 10 Pistols |
Progression
Master the basic bodyweight routine first. Do not progress to this advanced routine until you can comfortably complete all five rounds of 10 pullups, 20 pushups, and 30 squats. If there's any question, keep working on the basics.
Next, work on this advanced routine until you are completely comfortable with all the exercises. That could be a few days, a few weeks, or a couple of months — it's all okay, just make sure you're comfortable with these more advanced bodyweight exercises. As with the basic bodyweight workout, you can repeat levels or weeks as many times as you need, until you are able to complete the full five rounds without missing repetitions.
Once you're comfortable with all the exercises and progressions, it's fine if you want to change things up and move onto the barbell strength workout, kettlebells, or something else entirely. The purpose of this advanced routine is to help you get stronger and keep you strong when you're traveling or any time you don't have access to — or want to go to — a gym. Whether you're exploring foreign lands or if you just live in a small apartment with no space for heavy equipment, this routine will keep you in top shape and forge a physique that is respected by everybody.
PROGRAM
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Advanced Bodyweight WorkoutHandstand pushups, one-arm pushups, pistol squats, and more. Master the advanced bodyweight moves that will take you to the next level of fitness and physical capability.
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Take your workout to the next level with a strength training routine that will get you stronger than ever before.