A 6-week long program divided into 2 phases of 3 weeks
An RPE chart to help gauge the level of effort in each set
Direction and mandatory notes on the execution of the different methods and tempos
NO MORE EXCUSES
This is not your grade school calisthenics program! While I stuck to the simpler bodyweight movements (I doubt that you have time to learn the front lever, plank, or iron cross), I included some of the most painful and uncomfortable training methods there is! It will burn… it will burn A LOT!
This is because we need to palliate for the lack of heavy external loading by using methods that lead to a lot of lactate and growth factors release to get muscle growth.
The cool thing is that those methods will also dramatically improve your mind-muscle connection, which is an investment in your future gains when you get back to the gym. This program will not only preserve (even increase) muscle mass, but it will make all of your future training more effective.
There are four weekly workouts: three whole-body workouts per week. One focusing on eccentric-emphasis techniques, the second on isometric-emphasis methods and the last one on concentric actions. We then have a fourth session, which is more of a beach muscle workout.
The program is 6-weeks long (hopefully the crisis is over by then) and provides two, three-weeks phases.