Save up to 42% off every book in the Peak Performance Shop
plus FREE DELIVERY worldwide on ALL Print Books!

A library of world-class sports performance knowledge to make this your best season yet.

Books created for athletes and coaches. Written by sports experts. Trusted by winners.

To place your order by phone, please call +44 (0) 207 954 3467 doing business hours Monday to Friday, or send us an email with your contact details to and we'll contact you back as soon as we can.

Price: $29.99
Add to cart

Bodyweight Training Bible

Was $50.00.
Now $29.99 (£18.59)

“How You Can Enjoy The Strength, Speed And Power Of Mohammed Ali And Bruce Lee…

And Discover How You Can Enjoy A Fit, Flexible, Fully-Functional Body…

WITHOUT Gym Equipment
WITHOUT Personal Trainers
WITHOUT Drugs or ‘Pills’”


The ‘Bodyweight Training Bible’ (by John Shepherd and Patrick Dale)

Your Fast-Track To Fun, Full-Body Fitness…

Read Below To See How To Claim Your Copy Of Bodyweight Training Bible Today…

Good morning,

Ask anyone to name two of the greatest, most iconic athletes of the 20th Century, and the chances are their answers will include Mohammed Ali and Bruce Lee.

But what these people may not know is how they maintained their perfect fitness, and all-round speed, strength and power.

Contrary to popular belief, neither of them went anywhere near a gym, and hardly used weights or exercise machines.

Instead, they harnessed the awesome power of bodyweight exercises to reach peak performance levels, and there is no denying that bodyweight training is effective for developing high levels of fitness and strength.

The benefits of bodyweight training…

Many sports have a long tradition of using bodyweight exercises for strength and conditioning purposes. For example gymnasts, who develop superhuman levels of strength (and incredible physiques) using mostly bodyweight exercises. There are also many martial arts practitioners actually frown upon strength training using weights.

According to anecdotal evidence, Bruce Lee’s bodyweight exercise programme allowed him to perform one-handed push-ups using only his thumb and index finger, perform multiple reps of one-arm chin-ups, and hold an elevated v-sit position for over 30 minutes.

And Mohammed Ali dominated the heavyweight division using only running and bodyweight exercises, without a dumbbell or weights machine in sight.

Apart from Mohammed Ali, the likes of Rocky Marciano, Joe Frazier and any of the other golden age boxers avoided lifting weights and instead used bodyweight training to get into perfect shape...

While you may not get to the Mohammed Ali/Bruce Lee fitness level overnight, you can start getting in shape without using any gym equipment, from the comfort of your own home or practically anywhere.

Bodyweight vs The Gym – which is best for your fitness?

Let’s face it. We’re all obsessed with the gym. They’re opening up all over the place and we’re conditioned into thinking that if we want to get fit, lose fat, build muscle then we have to join a gym…

What’s more, we convince ourselves that the more expensive the gym, the more likely we are to hit our goals.

But gyms aren’t for everybody. After who, who likes working out with a bunch of sweaty, noisy, steroid-fuelled macho men? Or being stared at by other people. Plus the gym is often far away from your home or work and difficult to get to. Or just too expensive.

So there are lots of reasons why gyms (meant to help you achieve your fitness goal) are actually the root of the problem, the very thing that stops you from doing any physical exercise.

But why do you need to go to an expensive gym at all? Take a look at the fittest people in the world (and the nearest thing we have to human physical perfection), the armed services.

There are no branches of Gold’s Gym or Fitness First in the battlefield. You won’t find a complex fitness suite in a submarine. Even navy vessels will probably only have a small gym which are the reserve of the officers.

But the armed services stay fit, stay big and strong because they know how to improvise. They can challenge their bodies without the use of fancy machines or a weight stack.

And look at how many personal trainers you’ll find training their clients, not in the gym, but in the park on a Sunday. Often with no equipment yet pushing their clients to their limit.

The practical fitness benefits of bodyweight training are therefore clear. But where can you find practical, effective bodyweight-training information from proven experts?

Easy to use information which provides simple strategies and techniques you can implement into your daily life, information provided in a simple to follow format ideal for all ability levels – at a price anyone can afford.

Fortunately, there’s now a reliable source of proven, practical and pain-free tips, techniques and advice you can use to develop effective bodyweight training programmes. One that helps you avoid crippling injuries and boost your performance levels – when you need it most… And it’s called the Bodyweight Training Bible.

Bodyweight Training Bible – Your Fast-Track To Full-Body Fitnesss

Written in simple to follow layman's terms by highly-respected sports trainers Patrick Dale and John Shepherd, it's the ideal programme for people of all shapes and sizes looking to develop, sculpt and strengthen this key area of their body – regardless of their sporting discipline.

Maximise The Strength And Tightness Of Your Body At Any Age…

The Bodyweight Training Bible also helps you understand how your body’s muscle-groups interact, so you can maximise your body’s latent strength and functionality (and do it faster).

Everything is explained in practical terms, so that each exercise programme can be incorporated into your workout routines.

You’ll find out about the best type of exercises for you, and how to avoid injury and strengthen your body’s all-round fitness the right way.

Plus, you’ll receive in-depth explanations of the different workouts to follow in the programme, with photographs, diagrams and simple to follow tables to keep you motivated and on track towards your goals.

Explode Out Of Your Comfort Zone And Shatter Your Personal Bests

This book also challenges your mind just as much as your body. It’ll help you to construct bodyweight workouts designed to give you elite levels of fitness, but without the cost or the hassle of waiting for somebody to finish using the machine you want.

The Bodyweight Training Bible contains 10 very different training protocols (which most gym goers haven’t even dreamed of) which will jump-start your body and develop it in all the right places.


These training systems will challenge your body, give you a harder workout than if you’d just moved from one exercise machine to the other in the gym, and provide your workouts with an ultra-hardcore edge. One thing’s for sure - your body won’t know what’s hit it.

Along with these protocols there are 40 bodyweight exercises (only a tiny percentage of the myriad available) to develop your core strength and fitness. Plus Patrick Dale provides you with sample workouts to get you on your way.

These are tough demanding workouts. So if you think it’s all about lifting huge dumbbells to challenge their body, then you’re in for a huge shock That’s just not true. Instead, you’ll receive an interlinked series of sophisticated bodyweight training methods. These allow you to gain a better understanding of how the body works and how you can make it respond to resistance.

The Bodyweight Training Bible Your Guide To Fast Gym-Free Fitness

With all this in mind, the Bodyweight Training Bible (written by leading sports training experts Patrick Dale and John Shepherd) is your starting-point, and provides you with a unique exercise programme for bodyweight training.

Whatever your goal, John and Patrick provide an advanced course in how to get your body into great shape – gym-free. Like the rest of the Solid Muscle Series, they provide weekly workout schedules, divided between specific workouts and general maintenance workouts to help you maintain your overall physique.

Here’s Exactly What You Get In The Bodyweight Training Bible

1. Introduction – why bodyweight training?

The Bodyweight Training Bible begins by discussing the facts and the myths surrounding this unusual but highly-effective form of exercise.

  • On page 3 you’ll discover what can lead to heated arguments between fitness experts as they debate the pro and cons of an unusual training method. You’ll also see why it’s the ideal form of exercise (but not for the reasons you may think…)
  • And on pages 4-5 you’ll discover the 10 reasons why bodyweight exercises offer concrete advantages over other forms of strength training.
  • You’ll also discover two convenient and safe ways to overload your muscles if you’re a weight-lifter (page 4)
  • Plus on page 5 you’ll see why you need never go back to traditional strength training again… and much more…

2. Exercise principles, methods and training systems

There are plenty of theories and practices in the field of sports fitness, but which ones provide the best health benefits?

  • On page 6 you’ll discover the two main schools of thought when it comes to exercise (but only one of them leads to meaningful and worthwhile fitness improvements).
  • The specific S.A.I.D. fitness training principle (essential for ensuring you’re fit for whatever athletic discipline you undertake - page 6)
  • The eight resistance training variables to help you with overload, force adaptation (and improve your fitness - pages 6-7)
  • PLUS… the Magnificent Seven aerobic training variables you can include in your resistance training (the whats, whens and hows for using them effectively on page 7)
  • How the principles of Progression and Periodisation can be used in all types of training (and not just running as you might think – page 7)
  • How often should you change your workout programmes for best progress? (The answer will astonish you, as will the self-defeating routines to avoid at all costs – page 7)
  • The primary job of your muscles (and how this relates to every single sporting movement you make – pages 7-8)
  • The PYRAMID TRAINING system designed to increase the intensity of your workouts (Often associated with bodybuilders and other “hardcore” exercisers, these training systems can take your fitness to a new higher level. But careful! This comes with a warning attached so pay attention – all is revealed on pages 8-9)
  • The DS method for exercising longer, harder and more effectively (this takes your muscle training to new and all-natural highs – see more on how to make the most of it on pages 9-10)
  • Five great ways to add intensity to your workouts (the best part? You don’t even need to use a spotter – pages 10-11)
  • Looking for a do-it-all workout that strengthens muscles, improves fitness and burns a whole load of calories? Then look no further than PHA training. (It’s an exercise system which covers all fitness bases in one simple, albeit challenging, workout. INCLUDES: template to slot your favourite exercises into on pages 11-13)
  • The high-performance training system developed by a famous fitness trainer (it involves eliminating the ‘staples’ of fitness training, and instead focuses on one key factor – find out what it is, why it’s so important and the training programme you can use to benefit from it – see two interlinked training routines you can use on pages 13-14)
  • A very simple method for gradually and safely increasing the intensity of your workout (these exercises are ideal for bodyweight training, as there are no weights to change or exercises to alternate between – page 15)
  • How to use density blocks to crank out more repetitions in your training (this method is so simple to use you only need to focus on ONE thing – see what it is, together with exercise details – on pages 16-17), and much more…

3. The Bodyweight Training Bible ‘Top 40’ exercise library

Fortunately, part eight of Building Better Buttocks contains the ‘missing links’ essential for boosting the effectiveness of your workouts, and includes:

There are thousands of bodyweight exercises you could use, but are all of them as effective as they claim to be?

To overcome this problem, the Bodyweight Training Bible provides you with the top 40 ‘battle-tested’ routines you can use to give you the most bang for your buck.

In each exercise, you get a full description of what to do, and when and how to do it for maximum benefit.

The muscles are listed in order of importance in the movements being described. In the majority of pushing exercises, pectoralis major, deltoids and triceps are working together.

However, there are also plenty of other muscle groups in the upper and lower body, as well as the core, which are worked in these exercises including the:

  • Pectoralis major
  • Deltoids
  • Triceps
  • Latissimus dorsi
  • Biceps
  • Forearms
  • Upper and middle trapezius
  • Rhomboids
  • Posterior deltoids
  • Quadriceps
  • Hamstrings
  • Gluteus maximus
  • Rectus abdominus
  • Transverse abdominus
  • Erector spinea
  • Obliques, and much more (full disclosure on pages 18-27)
  • The exercises which represent the most time-effective movements that you can perform. (Only got a few minutes to train? Need to get a lot done in a very brief time? Then these are the routines for you – see what they are, and how each of them will work your entire body, on pages 27-29), and much more…

4. Warming up and cooling down

Often underrated by ‘amateur’ athletes, warm-ups and cool-downs, following a structured programme minimises your risk of injury, lessens post-exercise muscles soreness and gets your body and mind ready for the coming workout (as well as bringing you down from vigorous exercise), and includes:

  • The three essential warn-up phases you can use to minimise injury and maximise athletic gains during your warm-uos (what they are and how to implement them every time you train. INCLUDES: four dynamic stretches to fully mobilise your body – pages 29-31)
  • The two ways to cool down and avoid injury (PLUS; how they can supply your tired muscles with freshly re-oxygenated blood – revealed on page 31)
  • Seven top tips – and nine practical strategies - for better, more effective stretching (and the do’s and don’t’s of these crucial workout-enders – pages 32-33) and much more…

5. Programme templates

You know how to warm up, cool down and perform the core exercises guaranteed to produce maximum bodyweight training results.

Now it’s time to ramp up your training programme with 20 of our favourite bodyweight general workouts.

In this section, you get with a wide variety of templates into which you can plug your favourite bodyweight exercises. And after four weeks or so, simply change the template you’re following. Or you can ‘pick and mix’ with the same template but select different exercises.

  • However, if you want to develop muscular endurance you need to select a certain set of exercises (make sure you get this right and it’ll take longer for you to get fatigued – ideal for boosting muscle – see what this secret is on pages 33-34)
  • Details of how to tailor your workout sets based on your training goals
    INCLUDES full disclosure on:
    Repetition ranges
    Recovery times between sets
    Exercise classifications and examples
    And much, much more…

6. Sample workout programmes

If you’re pushed for time, it’s nice to take it easy and follow a pre-designed workout, even if it’s generic and not tailored to your individual needs.

With this in mind, Section Six of the Bodyweight Training Bible provides a final set of workouts ideal for the time-starved athlete, including:

  • The RBP workout which tests local muscular endurance and also your cardiovascular fitness (but make sure you take it easy until you get a feel for the intensity of the workout. See what to do and when on)
  • The DR circuit training workout, and the one thing you need to make it effective (this one combines muscular endurance exercises for every major muscle group as well as a significant cardiovascular benefit – see more on page 37)
  • Really pushed for time? Then use these ’30-second workouts’ for maximum benefit in minimum time. (See how to ramp these up still further on pages 37-38…)
  • The TIC workout, the four exercises to perform and the four simple items you need to make it work (this one takes 16 to 20 minutes to complete and the benefits are amazing – pages 38-39)
  • The “Eat the Biggest Frog First” workout (as you can imagine from the name, this workout is, well, a little different! And the results are equally spectacular, especially for your arm, leg and
    back muscles – hop on over to pages 39-40 for details)
  • The 20-minute workout designed to work your upper body (and what to do to make sure it works properly for you – pages 41-43)
  • Short of time but still want a great workout? Then try this one. (It takes exactly 10 minutes and is 100% equipment free, so it’s ideal for hotel rooms or a quick training session at home. Page 43)
  • The most ‘equipment-free’ workout ever designed (it may look simple, but don’t be fooled… It’s an extremely challenging and effective training session, as you’ll see for yourself on pages 44-45…)
  • How to have your very own personal trainer – in your pocket. (Confused? You won’t be when you see this simple yet ingenious workout programme on page 45)
  • The workout so simple you can perform it in a space the size of a prison cell (but don’t worry! You needn’t be in jail to perform it, and the benefits to your fitness are remarkable – full details and reps on pages 45-46)
  • An easy to follow and highly-effective lower body workout programme (PLUS: the specific way to perform these three exercises for best results – pages 46-47)
  • The right – and wrong –ways to use sprints in your bodyweight training (they’re great cardio, leg and fat-burning workouts – just ask any tiger – but make sure you do it right, by looking carefully at the instructions on page 47…)
  • AND FINALLY… The Super 6 Circuit workout (this develops muscular endurance and cardiovascular fitness while also burning a whole lot of calories. All thanks to EPOC – find out what this is, how it supercharges your body’s metabolism and the exercises and repetitions involved – pages 47-48), and much, much more…

The Bodyweight Training Bible – Try It For Yourself Risk-Free…

How much would you invest to create a rock-hard perfectly-sculpted body, with none of the costs and hassles associated with gym training?

One which not only looks great, but also provides you with the solid all-round body-strength, based on speed, strength and stamina essential for long-term sporting success?

If you’ve tried looking for proven, practical information on bodyweight training, you know how difficult it is to find. What’s more, when you do find something which may be valuable, it costs a small fortune.

That’s just for ONE of the elements. You hardly ever find a guide, any guide, which combines the two key elements essential for a lean, fully-functional body – practical, integrated nutrition and exercise advice.

The Bodyweight Training Bible provides you with both nutrition AND workout advice, and a lot more besides, specific to the unique requirements of this crucial body area.

So how much would you expect to pay for this programme? $250? $500? Even $1,000? That’s what a lot of people pay over a year for gym fees or personal trainers. The good news for you is you won’t have to invest anything like that for this programme.

In fact, your investment to receive the Bodyweight Training Bible is only $50, which works out at just 14 cents a day when spread over a year.

Think about this for a moment: where else will you find so much proven, practical and surprisingly easy to apply training and nutrition information to help you build better all-round natural fitness, for 14 cents a day? Peanuts when you compare it to what you’ll get. Only 14 cents a day for a programme specifically tailored to the fitness and nutritional needs essential for the Bodyweight Training Bible?

No Hidden Extra Charges – EVER…

Think of it as an investment in your future. Not only can you transform this key area of your body (vital for peak sporting performance), you’ll also save money by avoiding other, less good products and advice. So you come out ahead both ways.

But wait…. There’s more…

You’re Also Covered By Our Cast-Iron 30-Day Money Back Guarantee…

Simply use the step-by-step plan in the Bodyweight Training Bible over the next 30 days. If, by the end of the thirty days, you have followed the programme as outlined, and you haven't got the body and fitness-levels you are craving, just let us know and we'll send you a full, unconditional and swift refund of your money. No questions asked.


Once we receive your details, you’ll be able to access your copy of the Bodyweight Training Bible in an easily downloadable PDF format.

Price: $29.99
Add to cart

Related Categories