Have you been killing it in the gym and following a healthy diet, but you’ve been hitting plateaus and still can’t reach your fitness goals? Even if you are able to bench press 350 pounds and you consistently eat your protein and veggies (while depriving yourself of your favorite foods), what difference does it make if you still have an extra 20 pounds of body fat and can’t achieve the result you want?
According to Kinobody founder Greg O’Gallagher, chances are you are probably underutilizing one of the most powerful tools in your arsenal – bodyweight training. O’Gallagher says that he has the plan to help you build a lean and muscular body that’s functional, aesthetic, and will cut your body fat to a minimum.
He promises that with his Bodyweight Mastery Program you can have an amazing upper body, an incredibly chiseled core, and perfectly built and powerful legs. But does it work? Keep reading to find out the specifics of the Bodyweight Mastery Program, and if it really delivers on what O’Gallagher promises.
Table of Contents
- The Bodyweight Mastery Program Promise
- What Makes Bodyweight Mastery Different?
- The Kinobody Calisthenics Exercises
- An 8-Phase Program to Help You Level Up
- Sample Kinobody Bodyweight Mastery Workouts
- What’s in The Bodyweight Mastery Program?
- Kinobody Strength Standards
- Bodyweight Mastery Results to Expect
- Take the Kinobody Quiz
- Kinobody Bodyweight Mastery Review – Wrapping It Up
- Bodyweight Mastery Program Discount
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The Bodyweight Mastery Program Promise
One of the newer programs in the Kinobody lineup, The Bodyweight Mastery Program has some of the same core principles that O’Gallagher teaches in his Greek God and Warrior Shredding Programs – working out three times a week, no cardio, and intermittent fasting.
But, this program gets you out of the gym and has you focusing on a specific style of bodyweight training to help you get a lean and muscled physique by developing incredible strength relative to your body weight.
O’Gallagher has carefully put together a calibrated, fine-tuned approach to mastering your own bodyweight because he believes that having complete control over you body allows you to perform physical feats that very few people come close to.
According to O’Gallagher, some of the benefits of the Bodyweight Mastery Program are:
- You can workout wherever and whenever you want. This means absolute freedom and liberation… Nothing ever has to get in the way of your fitness journey with bodyweight training… Time is no longer an issue, not being able to go to the gym is no longer an issue, travelling is no longer an issue.
- Bodyweight training looks freaking cool. There’s a reason why Hollywood utilizes bodyweight workout scenes to showcase a character as being fit and powerful. Just take one look at the show Arrow with Stephen Amell.
- Bodyweight training supports the perfect lean, muscular and proportionate physique. To become a bodyweight master, you must have a very low body fat and incredible muscle development.. This is the recipe for a jaw-dropping physique.
What Makes Bodyweight Mastery Different?
O’Gallagher wants you to turn your body into a weapon – just like James Bond – and he believes that he can help you do that with his training protocol.
To become a bodyweight master, O’Gallagher’s program helps you cut your body fat levels to a minimum, gain overall strength, develop incredible core strength, and keep your body limber and injury-free.
By the end of this program, you will be able to show off doing moves like one-arm chin-ups and one-arm push-ups with a V-shape figure just like a Hollywood action star.
The “secret sauce” in the Bodyweight Mastery Program is ditching high-rep training and circuit-based routines – which are the status quo in bodyweight training – and switching your focus to building strength and muscle with exercise variations.
O’Gallagher says that even if you work up to being able to do 100 push-ups, you aren’t building much strength or muscle in the process. Adding endless reps is a losing battle and it will cause you to plateau. There is no progression with this approach, and this is a big reason why many weight lifters don’t think much of bodyweight training.
Instead of focusing on an endless amount of reps, you should be mastering key movements that help you build an incredible physique. You should stop the circuit-training and push yourself to more challenging movements. Forget the high amount of reps and build strength and power so you can be an “athletic badass.”
So, how do you do this? Changing the way you do an exercise changes how difficult it is. What approach gives better results and builds strength: increasing normal push-ups from 50 reps to 80 reps or progressing from doing normal push-ups to handstand push-ups?
Will you get the results you want by increasing your reps of normal chin-ups, or would it be better to progress from normal chin-ups to one-handed chin-ups?
Yes, handstand push-ups and one-handed chin-ups are incredibly difficult, and it doesn’t happen overnight. Honestly, it will take you months to build up that kind of strength. But, if you have someone teaching you techniques to help you gradually move from one variation to the next, it makes it much easier.
The Kinobody Calisthenics Exercises
For this Kinobody calisthenics program, there are six movements that act as your physical benchmarks as you continue to get stronger. You’ll be following a progression specific to each exercise that increase in difficulty as you master each move. These exercises are:
Hanging Leg Raises (Front Levers)
An 8-Phase Program to Help You Level Up
The Bodyweight Mastery Program is an 8-phase bodyweight-based program which stands out from the competition. Each phase will help you prepare for the next level, which are more advanced bodyweight movements. As you work through the program, you will see your body change and you will progress to advanced exercise variations.
O’Gallagher will help you progress gradually with different variations in each phase, and this is how he achieves progressive overload without increasing reps.
The goal is to help you build a square chest, well-developed shoulders, a wide back, a slim waist, chiseled abs, and lean and defined non-bulky legs – the perfect aesthetic Kinobody Physique.
Here are the main parts of the program:
- A workout program that guides your through all the exercises and phases
- Nutrition guide that has tips for each phase of the program
- A bonus video of full workout progression tutorials so you can actually see the ten central exercise progressions
- A private members group which features support from other people in the program. In the group you will find motivation and encouragement, and O’Gallagher is there every day to answer any questions that you have.
Sample Kinobody Bodyweight Mastery Workouts
It really doesn’t matter what your current fitness level is, the Bodyweight Mastery Program works for everyone. If you are a beginner, start at level one. If you have been hitting the gym regularly and can do some of the more advanced movements, start at a higher level that matches your ability.
Level One Sample Workout:
- Feet elevated push-ups: Three sets of six to ten reps
- Bodyweight dips: Three sets of six to ten reps
- Reverse Lunges: Three sets of six to ten reps, per leg
- Speed Pull-Ups: Three sets of three reps
- Hip Bridge Hold: Two x Twenty Seconds
- L-Sit Hold (Below 90 degrees): Two x Ten – Thirty Seconds
Level Two Sample Workout:
- Feet elevated push-ups: Three sets of six to ten reps (side to side)
- Bodyweight dips: Three sets of ten to fifteen reps
- Bulgarian Split Squats: Three sets of six to ten reps, per leg
- Explosive Pull-Ups: Three sets of three reps (bar to sternum)
- Back bridge hold: Two x twenty seconds
- L-Sit Hold: Two x Ten – Thirty Seconds
Level Three Sample Workout:
- Assisted one-arm feet elevated push-ups: Three sets of six to ten reps
- Forward lean dips: Three sets of six to ten reps
- Pistol Squats onto a box: Three sets of six to ten reps, per leg
- Explosive pull-ups: Three sets of five reps (bar to sternum)
- Back bridge hold: Two x twenty seconds
- L-Sit hold: Two x ten – thirty seconds
Yes, the moves are very similar, but you are always progressing. And remember, O’Gallagher provides you video tutorials to make sure that you doing each move correctly.
With the Bodyweight Mastery Program, you will be working out three days a week with six exercises, and each work out doesn’t last longer than 45 minutes. Each phase lasts as long as you need it to, so when a phase is starting to get too easy for you, move on to the next. No matter if a phase takes weeks or months, you will be progressing.
What’s in The Bodyweight Mastery Program?
I’ve already talked about the video tutorials, nutrition guide, and private group access, but the main part of the program is the 44-page book filled with the content you will need to help you get the results you want.
O’Gallagher begins the book by telling you why he decided to write the Bodyweight Mastery Program, he shares the benefits of bodyweight training, and then he also points out the problems with other bodyweight courses.
There is also a chapter about the goal of the program and its three key principles:
- Focus on Key Movements (less is more)
- Limit training to three days per week
- Four to six exercises of three hard sets (and long rest periods)
Next, he breaks down the development and variations of each movement – push-ups, pike push-ups, chin-ups, pistol squats, hanging leg raises, front lever pulls, L-sits, and back bridges – before sharing the workouts at all eight levels, plus some hybrid workouts.
Kinobody Strength Standards
Chapter 7: Bodyweight Mastery Strength Standards is a valuable chapter because it sets rigid goals for the entire program. Your aim is to reach a rating of either “Good”, “Great”, or “Master” for each major compound lift.
One of these lifts is the weighted chin-up which is an excellent biceps and back builder. Here are the standards for this particular lift from the program.
Decent: 15 pull-ups
Good: 10 side to side pull-ups (5 each side)
Great: 5 towel-assisted chin-ups with one arm
Master: 2 one arm chin-ups for each arm
Just by looking at these chin-up goals, you can see that this program isn’t meant to be a quick one. You could easily spend months on this program before you ever achieve any “Master” ratings for an exercise.
You can also tell that this program was designed primarily for men. While Kinobody doesn’t currently have a calisthenics program for women, the Goddess Toning Program was designed specifically to build a strong, female physique as opposed to most of the others.
Bodyweight Mastery Results to Expect
Just like with every other program I’ve discussed in our primary Kinobody review, if you put in the work and follow the program as O’Gallagher has laid it out, absolutely yes it will work.
The program is mapped out well, offers plenty of phases to help you progress at a good pace, and it focuses on adding strength while keeping your workouts simple.
Can you get the body you want by only working out three days a week and eating foods you love? Yes you can. There is no need to hit the gym six days a week. Even though you might think you’ll progress faster this way, that’s actually not the case.
Your body needs to rest between workouts, and the intermittent fasting nutrition plan that goes along with that approach is key for you cutting your body fat to the lowest level possible.
Some people might tell you that this program is a scam because of O’Gallagher’s marketing style. Promising a Hollywood physique so you can look like James Bond or a Marvel superhero may seem too good to be true, but you can get there if you put in the work.
This program is a well-researched, strategic approach that keeps you from starving yourself with a ridiculous caloric deficit or living in the gym. O’Gallagher has lived this program himself, so he practices what he preaches.
Take the Kinobody Quiz
To find out if this is the right Kinobody program for you, O’Gallagher has a quiz on his website that takes just a couple of minutes. After answering a few questions, the quiz results will suggest the right program for your fitness level.
The Bodyweight Mastery Program can be done on its own or as a supplement to other Kinobody programs for those who like to hit the gym and lift weights. It’s possible you could do this along with the Aggressive Fat Loss Program or the Superhero Bulking Program. If you sign up for the Bodyweight Mastery Program and want to find out what other Kinobody programs it compliments at your fitness level, talk to O’Gallagher about it in the private Facebook group.
The nutrition is pretty consistent across the Kinobody brand, no matter which program you buy. So, it is not difficult to do two programs at the same time, and you still won’t be in the gym every day.
Kinobody Bodyweight Mastery Review – Wrapping It Up
|Review||Kinobody Bodyweight Mastery Program|
|Summary||The Bodyweight Mastery Program is a digital fitness course offered by Kinobody designed for both men and women that promises to help you build a lean and muscular body by using a progression of bodyweight exercises paired with a targeted meal plan. The program is hosted through the Teachable platform and includes lessons on dieting, working out, strength progressions, and staying consistent to keep your motivation high. It would be nice to see more video content included in the course, but overall the content appears to be grounded in real science and good fitness practices so users should expect increases in strength and considerable fat loss if they apply the principles accordingly with real effort and consistency.|
|Rating||3.9 (out of 5)|
There are few things I dislike about this program, but the main thing is the existence of “progression holes.” In some of the progressions, it seems like there should have been more steps to bridge one exercise to the next to make sure that everyone can move through the program without problems.
Granted, the program is still very good, it’s a minimalistic approach that O’Gallagher teaches well, and you will find yourself progressing faster than you thought possible.
The intermittent fasting and nutrition tips are awesome. Any healthy lifestyle that allows you to eat a slice of pizza or some french fries every now and then while getting and staying ripped, that just can’t be beat.
Everyone dreams of getting into the best shape possible, but no one wants a diet and exercise program controlling their life. With the Bodyweight Mastery Program, you don’t live in the gym and you can go out and enjoy dinner with friends, but you can still reach your ultimate fitness goals.
Bodyweight Mastery Program Discount
Unfortunately, this program does not have a discount “hack” like the other programs. Normally, you can go to the Kinobody Physique Quiz, answer a few questions, and you’ll receive the option to purchase the program at a discounted price.
However, this program is already priced lower than all the other Kinobody programs so that’s still a win.