Poor Man Strength Training PDF

Poor Mans Strength Training Guide and Workouts:
How to build strength and muscle on a shoestring budget

Authored and published by Owen Johnston
This book is part of my full guide, also available for free at my website:
www.bodyweight.biz
Owen Johnston https://www.youtube.com/bodyweightbiz
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Copyright Information
Poor Mans Strength Training Guide and Workouts

Fitness Instruction
Authored and published by Owen Johnston
Owen Johnston, 2017. Licensed under the Attribution NonCommercial
NoDerivatives 3.0 License - http://creativecommons.org/licenses/by-nc-nd/3.0/
You are encouraged to share the book, print it out, and upload it to other sites. I want
to change the world one life at a time, and help people ditch the gym! You can build muscle
and strength with bodyweight. Work out for free anywhere! Don't buy the scams and
misinformation sold by the fitness industry.
Every day, we change the world, but to change the world in a way that means
anything, that takes more time than most people have. It never happens all at once. Its slow.
Its methodical. Its exhausting. We dont all have the stomach for it. - Mr. Robot
You can order a professionally printed edition of the book through Simple Print
Service. Visit the page below, upload a PDF, and follow the simple ordering process. I do not
make a single cent from orders made through this service.
www.simpleprintservice.com
About the author
I have over 10 years of teaching experience, including martial arts instruction, strength
coaching, and personal training. I have worked with many types of athletes, including
professional boxers, amateur wrestlers, karate students, and gymnasts of varying levels of
ability. Visit my site for more information, free downloads, and strength training playlists:
http://www.bodyweight.biz/
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Disclaimer
This guide is intended for people of good health and physical condition. The training
methods and advice in this guide may not be for everyone. Always consult your physician
before starting a new exercise program. I am not a physician, and as such, nothing in this
guide should in any way be taken as medical advice or a substitute for medical advice. Also,
this guide should not be used to replace advice from your personal physician.
Physical activity always carries with it a risk of injury. When you practice the training
methods in this guide, always practice proper safety precaution, use proper technique, and
apply common sense. The author can not assume any responsibility for any injury, illness, loss
or damage that may result from following the training methods in this guide.
Lastly, this guide is not a replacement for formal instruction. Be sure to seek out a
competent, qualified instructor who may carefully observe your progress and provide
feedback. This guide is intended primarily to be a supplement to, not a replacement for,
formal training.
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Table of Contents
Poor Mans Strength Training Using Repurposed Materials - 9

Beginner Poor Man's Strength Training Program - 11
Intermediate Poor Man's Strength Training Program - 13
Advanced Poor Man's Strength Training Program 1 upper/lower split - 15
Advanced Poor Man's Strength Training Program 2 three way split - 19
Short and Brutal Poor Man's Strength Training Program - 23
-
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Poor Mans Strength Training Using Repurposed Materials
The workouts are simple and require little to no financial investment. You just need
some creativity and repurposed materials to construct your own DIY strength training area.
There are endless exercises you can perform if you know at least a few progressions and have
enough materials. Check for local groups on www.freecycle.org and use Facebook search to
look for free stuff. Dumpster diving is another option, but check local dumpster diving laws,
and obey all no trespassing signs! Learn more: http://trashwiki.org/en/Dumpster_diver
Most auto repair shops will just give you car tires if you ask, since they usually have to
pay to have them hauled off. Renovated and abandoned buildings are often littered with
cinder blocks and bricks. Get permission from the property owners to repurpose materials you
find, or make sure that no one is going to care. Cinder blocks can be used by themselves for
many exercises, as well as with wooden dowel rods, broomsticks, or long metal rods for many
more. Dowel rods are widely available at home improvement stores.
You can drag a cinder block attached to a rope or chain. When you are ready for more
than one, you can put together a dragging setup with multiple cinder blocks. Tie the desired
number of cinder blocks to a PVC or metal pipe. The pipe will be tied with thick rubber wire to
a wooden dowel rod, another pipe, or a long metal rod, which you would hold as you drag the
cinder blocks. I recommend putting an old bicycle handle on each end of the pipe or rod used
for dragging. We used wire from old vacuum cleaners found on the side of the road. Use wire
cutters to snip the required lengths, and duct tape tightly around the knots.
For carrying exercises, including farmers walk, you could use other found objects,
including stones. You could also use old sturdy backpacks or duffel bags filled with gravel or
sand. For pullups, you can use a hand rail, playground equipment, or construct your own
pullup unit. Wrist rollers can be made from a wooden dowel rod and rope. Instead of rope,
you can also use thick rubber wire and rubber tarp straps with S hooks. In advanced pushup
progression exercises, you can use bricks. For example, in uneven pushups, you could put a
hand on one or more bricks and the other hand on the ground or floor.
Sledgehammers are great tools for swinging and can be used to hit tires, which are both
great exercises. They can be purchased at hardware stores. Start with a lighter hammer (about
10 pounds). If you want to shop around, head to the flea market or ask in local groups online.
Read the article Caveman Conditioning in my full guide for even more exercises using
repurposed materials. You can add some of these exercises to the poor man's strength training
programs, or use them in place of other exercises. For example, you could drag a dead tree
instead of cinder blocks, or climb rope instead of performing hang grip work. My progressions
article is also included in the guide, which is available at my site: http://www.bodyweight.biz
I have video playlists on DIY training equipment, training with repurposed materials,
progressions, and more at my YouTube channel: https://www.youtube.com/bodyweightbiz
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Beginner Poor Man's Strength Training Program
The workout should be performed 2 or 3 times a week on non-consecutive days. Start

with once a week if necessary. Warm up and stretch for at least 5 minutes before each
workout. Perform light stretching of the muscles you worked after you finish training. Take at
least one rest day each week. The other days may be used for calisthenics only, sports practice,
or an activity of choice.
The working exercises are performed in circuit fashion back to back with a short rest
(1 to 2 minutes) between exercises. When you first perform this program, perform 1 or 2
circuits of the working exercises. Add a circuit every two weeks until you are performing 4
circuits.
Start with a beginner or novice exercise from each of the progressions. Work with an
exercise until you can perform the set and rep range given beside its progression, using good
technique. Move to a harder exercise in that progression, and repeat the process. When you
are working with intermediate exercises in each of the progressions, and consistently
performing 4 circuits in this workout, you are ready for the next program.
Workout
Warmup sets Perform

Cardio and general mobility / stretching 5 minutes each
Early pushup progression 8-12 reps
Early pullup progression 6-10 reps
Early squat progression 6-10 reps
Working exercises Perform

Pushup progression 8-12 reps
Pullup progression 3-5 reps
Leg raise progression 8-12 reps
Cinder block deadlift 6-10 reps
Brick wrist curls 6-10 reps
Squat progression 8-12 reps
Flip a car tire 8-12 times
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Intermediate Poor Man's Strength Training Program
The workout should be performed 2 or 3 times a week on non-consecutive days. Start

with once a week if necessary. Warm up and stretch for at least 5 minutes before each
workout. Perform light stretching of the muscles you worked after you finish training. Take at
least one rest day each week. The other days may be used for calisthenics only, sports practice,
or an activity of choice.
For farmers walks, you can hold a brick, cinder block, weighted bag, or other heavy
object in each hand. Ideas include weightlifting bars, kettlebells, and filled buckets. For added
difficulty and motivation, add a 10 pushup penalty every time you drop the bag(s) or blocks
during the farmers walks or lunges.
circuits of the working exercises. Add a circuit every week until you are performing 5 circuits.
When you are working with advanced exercises in each of the progressions, and consistently
performing 5 circuits in this workout, you are ready for the next program.
Workout
Warmup sets Perform
Pushup progression (beginner, novice, or intermediate) 8-12 reps
Pullup progression (beginner, novice, or intermediate) 6-10 reps
Flip a car tire 6-10 times

Pushup progression 8-12 reps
Pullup progression 5-8 reps
Bridge progression 5-30 second holds or reps
Cinder block swing 6-10 reps
Squats with a cinder block 8-12 reps
One arm bent over rows with a cinder block 5-8 reps each side
Brick wrist curls 6-10 reps
Farmers walk 100-200 feet
Lunges (no weight) 50-100 feet
Throw a car tire behind you (over your head) and sprint after it 6-10 times
Sledgehammer chop to car tire 20-40 times
(switch hands every 10)
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Advanced Poor Man's Strength Training Program 1 upper / lower body split
Warm up and stretch for at least 5 minutes before each workout. Perform light
stretching of the muscles you worked after you finish training. When you first start this
program, perform each workout once a week on non-consecutive days. Build up to performing
this program 2 or 3 times per week. Take at least one rest day each week.
circuits. When you are working with advanced exercises in each of the progressions, and
consistently performing 5 circuits in this workout, you are ready for the next program.
To add weight to pushups and pullups, you can use a sturdy backpack filled with sand
or gravel. Another way to add resistance to pullups is to use a dipping belt with weight plates,
kettlebells, and/or old jugs filled with sand or gravel. Clean the jugs out before filling them.
Performing pushups with each hand on a brick forces your muscles to work harder to
complete the exercise, therefore inducing more strength gains. It also helps to strengthen your
muscles in positions where they are the weakest, forces you to load your muscles in a stretch,
and helps you recruit more muscles.
To drag a cinder block 1) loop a heavy duty rope or long towel through it, and 2) walk
backwards while holding one end of the towel or rope in each hand. To make it harder, grip
both ends of the towel or rope in one hand and drag the block. Switch hands every 20-50 feet.
There are a few options for weighted squats. You can hold a cinder block while
performing squats. When using one block is easy, squat with two or more on a broomstick,
long plank, wooden dowel rod, or metal rod. Instead of blocks, you can hold or wear a
backpack filled with 30-40 pounds of sand or gravel. When you find it easy to get through the
program with one backpack, add a second backpack with the same amount of weight. Hold
one in each hand during squats. An alternative to adding a backpack is to use a duffle bag with
60-80 pounds of sand and/or gravel. Gradually add weight to the duffle as you get stronger.
For farmers walks and lunges, you can hold a brick, cinder block, weighted bag, or
other heavy object in each hand. Ideas include filled buckets. For added difficulty and
motivation, add a 10 pushup penalty every time you drop the load.
Wrist roller maximal effort: Use a load that will make it challenging to roll the load all
the way up and down two or three times. Roll the load up and down repeatedly, until you have
to drop the wrist roller. Do this twice per circuit once with an overhand (pronated) grip and
again with an underhand (supinated) grip. This will develop both sides of the forearm. Add 1
or 2 drop sets of wrist roller work each circuit once you are accustomed to the program.
Workouts on page 17
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Advanced Poor Man's Strength Training Program 1 upper / lower body split
Day 1
Warmup sets Perform
Pushup progression (no weight) 10-20 reps
Pullup progression (no weight) 5-8 reps
One arm bent over rows with a cinder block 5-8 reps each side

Weighted pushups 6-10 reps
Weighted pullups 3-5 reps
Dipping progression 8-12 reps
Bent over rows with cinder blocks on a rod or broomstick 6-10 reps
Pushups with each hand on a brick (no weight) 8-12 reps
Drag a single cinder block with rope or towel 100-200 feet
Day 2
Warmup sets Perform
Squats (no weight, or weight lighter than your working weight) 8-12 reps
Lunges 3-5 reps each side

Weighted squats 6-10 reps
Farmers walk 300-500 feet
Lunges 100-200 feet
Calf raise progression (weighted or bodyweight only) 10-80 reps
Sledgehammer chop to car tire 20-40 times
(switch hands every 10)
Wrestler's bridge 5-8 reps
Wrist roller work Maximal effort
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Advanced Poor Man's Strength Training Program 2 three way split
When you first start this program, perform each workout once a week on non-
consecutive days. Build up to performing this program twice per week. Warm up and stretch
for at least 5 minutes before each workout. Perform light stretching of the muscles you worked
after you finish training. Take at least one rest day each week.
circuits.
kettlebells, and/or old jugs filled with sand or gravel. Clean the jugs out before filling them.
Performing pushups with each hand on a brick forces your muscles to work harder to
complete the exercise, therefore inducing more strength gains. It also helps to strengthen your
muscles in positions where they are the weakest, forces you to load your muscles in a stretch,
and helps you recruit more muscles.
There are a few options for weighted squats. You can hold a cinder block while
performing squats. When using one block is easy, squat with two or more on a broomstick,
long plank, wooden dowel rod, or metal rod. Instead of blocks, you can hold or wear a
backpack filled with 30-40 pounds of sand or gravel. When you find it easy to get through the
program with one backpack, add a second backpack with the same amount of weight. Hold
one in each hand during squats. An alternative to adding a backpack is to use a duffle bag with
60-80 pounds of sand and/or gravel. Gradually add weight to the duffle as you get stronger.
For farmers walks and lunges, you can hold a brick, cinder block, weighted bag, or
other heavy object in each hand. Ideas include weightlifting bars, kettlebells, and filled
buckets. For added difficulty and motivation, add a 10 pushup penalty every time you have to
drop the load.
to drop the wrist roller. Do this twice per circuit once with an overhand (pronated) grip and
again with an underhand (supinated) grip. This will develop both sides of the forearm. Add 1
or 2 drop sets of wrist roller work each circuit once you are accustomed to the program.
Workouts on page 21
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Advanced Poor Man's Strength Training Program 2 three way split
Day 1
Warmup sets Perform

Weighted pushups 8-12 reps
Weighted pullups 3-5 reps
Weighted dips 6-10 reps
Pushups with each hand on a brick (weight or no weight) 8-12 reps
Drag multiple cinder blocks (improvised dragging setup) 50-200 feet
Day 2
Warmup sets Perform
Squats (no weight, or weight lighter than your working weight) 8-12
Lunges (no weight) 5-8 each side

Weighted squats 5-8 reps
Calf raise progression (weighted or bodyweight only) 10-80 reps
Lunges with cinder blocks or weighted bags 100-200 feet
Farmers walk 100 to 200 feet
Sledgehammer overhead swings to car tire 10-20 reps each side
Day 3
Warmup sets Perform
Pushup progression (no weight) 8-12
Bent over rows with cinder blocks (use less than working weight) 5-8 reps

Bent over rows with cinder blocks on a rod or broomstick 5-8 reps
Handstand pushup progression 10-30 second holds or
6-10 reps
Cinder block swing 6-10 times
Wrestler's bridge 5-8 reps
Hang grip work 10-60 seconds
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Short and Brutal Poor Man's Strength Training Program
This program is for advanced lifters who have worked with an intermediate or
advanced program for 8 weeks or more. Always use a load that challenges you to complete a
set with good form. Take a short rest between exercises. Build up to using a heavy
sledgehammer for this program. At least 20 pounds is recommended. Heavier hammers can
be found online. Warm up and stretch for at least 5 minutes before a workout. Perform light
stretching of the muscles you worked after you finish training. When you first start this
program, perform each workout once a week on non-consecutive days. Build up to performing
this program 2 or 3 times per week. Take at least one rest day each week. Rest about 2
minutes between sets, except during a pyramid.
A pyramid is a series of sets with decreasing numbers of repetitions. For example, you
might perform a set of 5, take a short break, then perform a set of 3, take another short break,
and finish with a set of 1. Rest only as long as you need between sets in a pyramid. You can use
the same weight across sets in a pyramid, or add weight between sets. You can also perform
descending pyramids, in which you remove weight between sets. A third option is performing
a reverse pyramid, in which you remove weight between sets, and perform more repetitions
each set instead of less. It all depends on your goal strength, hypertrophy, or endurance
training. Example pyramids 5/4/3/2/1; 10/8/6/4/2; 20/16/12/8/4
kettlebells, and/or old jugs filled with either sand or gravel. Clean the jugs out before filling
them. Hold a sandbag, weight plate, or other safe object during wrestler's bridges to add
resistance. Wear iron boots or ankle weights during leg raises to add resistance.
Two brutal options for weighted squats: 1) Two or more cinder blocks on a broomstick,
long plank, wooden dowel rod, or metal rod. Make sure the same number of cinder blocks is
on each side of your broomstick, plank, or rod. Add cinder blocks as you get stronger. 2)
Duffle bag with 60-80 pounds of sand and/or gravel. Gradually add weight to the duffle bag as
you get stronger. You can alternatively fill two different duffle bags with varying amounts of
sand or gravel.
For farmers walks, you can hold a brick, cinder block, weighted bag, or other heavy
object in each hand. Ideas include weightlifting bars, kettlebells, and filled buckets. For added
difficulty and motivation, add a 10 pushup penalty every time you have to drop the load.
to drop the wrist roller. Do this with an overhand (pronated) grip and again with an
underhand (supinated) grip, to develop both sides of the forearm. This completes a set of
maximal effort. To exhaust the muscles further, add a drop set (perform the same exercise
again with less weight). Wrist roller work is the last exercise in the Day 2 workout.
Workouts on page 25
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Short and Brutal Poor Man's Strength Training Program
Day 1
Warmup sets Perform
Weighted squats (use less than your working weight) 6-10 reps

Weighted pushups Pyramid
Weighted pullups Pyramid
Weighted squats Pyramid
Throw a car tire behind you (over head) and sprint to it 10-20 times
Sledgehammer overhead swings to car tire 10-50 times each side
Day 2
Warmup sets Perform
Bent over rows with 2 or 4 cinder blocks on a broomstick, 6-10 reps
wooden dowel rod, or metal rod

Drag 5 or more cinder blocks (improvised dragging setup) 2-3 sets of 50-100 feet
Wrestlers bridge 2-3 sets of 5-10 reps
Leg raise progression 2-3 sets of 6-20 reps
Farmers walk 50 feet to 1/4th mile
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29
Poor Mans Strength Training Guide and Workouts
Owen Johnston
Strength training requires little to no financial investment if you construct your own
DIY strength training area. You just need some creativity and repurposed materials! There are
endless exercises you can perform if you know at least a few progressions and have equipment
to work with.
You are encouraged to share the book, print it out, and upload it to other sites. I want
to change the world one life at a time, and help people ditch the gym! You can build muscle
and strength with just your bodyweight. Work out for free anywhere! Don't buy the scams and
misinformation of the fitness industry.
You can order a professionally printed edition of the book through Simple Print
Service. Visit the page below, upload a PDF, and follow the simple ordering process. I do not
make a single cent from orders made through this service.
www.simpleprintservice.com
About the author
I have over 10 years of teaching experience, including martial arts instruction, strength
coaching, and personal training. I have worked with many types of athletes, including
professional boxers, amateur wrestlers, karate students, and gymnasts of varying levels of
ability. Visit my site for more information, free downloads, and strength training playlists:
http://www.bodyweight.biz/

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Poor Mans Strength Training Guide and Workouts:

How to build strength and muscle on a shoestring budget

Poor Mans Strength Training Guide and Workouts

About the author

Poor Mans Strength Training Using Repurposed Materials - 9

Poor Mans Strength Training Using Repurposed Materials

Beginner Poor Man's Strength Training Program

The workout should be performed 2 or 3 times a week on non-consecutive days. Start

Warmup sets Perform

Working exercises Perform

Intermediate Poor Man's Strength Training Program

The workout should be performed 2 or 3 times a week on non-consecutive days. Start

Working exercises Perform

Working exercises Perform

Working exercises Perform

Advanced Poor Man's Strength Training Program 2 three way split

Advanced Poor Man's Strength Training Program 2 three way split

Working exercises Perform

Working exercises Perform

Working exercises Perform

Short and Brutal Poor Man's Strength Training Program

Short and Brutal Poor Man's Strength Training Program

Working exercises Perform

Working exercises Perform

About the author

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