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Matt Marshall, fitness author and self-described "average dude," has just released a new report that details how to build muscle, burn fat and transform your body without leaving home.
"Most people believe that you must lift weights and exercise with fancy equipment to transform your physique, but that is not true", Matt says.
New research out of Precision Training Laboratories in Omaha, Nebraska shows that certain body weight exercises are more effective than free weight exercises or machines.
| Using magnetic resonance imaging, scientists tested the intensity of muscular contractions on a multitude of exercises to determine which exercises were best for building lean muscle mass and burning body fat. |
 Unlike many "arm-chair" experts, Matt started authoring fitness books after completing his own physical transformation |
No Need For Expensive Gym Memberships
Researchers were surprised to discover that traditional exercises such as the bench press (for chest) and dumbbell curl (for biceps) were actually NOT the most effective exercises when it comes to building muscle mass and burning body fat.
In fact, the most effective exercises required no equipment, no free weights and very little space.
"There are little-known exercises that, when performed correctly, can cause remarkable changes in your physique", Matt says.
A Secret Bicep-Building Exercise?
When it comes to building bigger biceps, most guys at the gym stick with barbell curls, dumbbell curls and curls on an bicep machine.
But this new research suggests that pumping out hundreds of curls is not the best way to beef up your biceps.
Science may just now be catching up with what gymnasts have known for years. Male gymnasts spend very little time in the weight room, yet they possess incredibly muscular physiques.
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"Male gymnasts are a prime example of how effective bodyweight exercises can be. Despite doing thousands of bicep curls, the arm development of most bodybuilders lags far behind that of a male gymnast," Matt says. |
 The incredible bicep development of an Olympic gymnast |
Better Than The Bench Press?
The bench press has long been considered the ultimate exercise for guys who want to build upper body muscle and work out their pectorals.
But the research says otherwise. The results of the magnetic resonance imaging shows that, for many trainers, the bench press can target the front shoulders more than the chest.
The best chest developer? A forgotten bodyweight exercise favored by former N.F.L great, Herschel Walker.
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Herschel Walker had never seen the inside of a weight room until he entered the University of Georgia. But at that point, he was already heavily-muscled and super strong thanks to a home-grown routine which revolved largely around this ultimate upper body exercise. |
 Herschel Walker built up his body without free weights or equipment |
In fact, the first time Herschel Walker was tested on the bench press he put up 375lbs. Lifting heavy weights was easy for him because mastering certain bodyweight exercises had made him incredibly strong.
Your Muscles Don't Know The Difference
Matt says your muscles don't know whether they are being asked to lift free weights or your own bodyweight.
"The only thing your muscle knows is that it is being asked to work against resistance. It doesn't matter if your own body weight provides the resistance or if the resistance comes from weights or equipment... the result is the same."
That would explain how many people were able to build impressive physiques long before the invention of free weights and the modern exercise machines found in today's gym.
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Take, for example, Eugene Sandow. He was born in 1867 and died in 1925, long before our modern exercise machines were invented. Yet he built an impressive physique using long forgotten bodyweight exercises. |
 Eugene Sandow showing 18.5 inch bicep, circa 1889 |
Can You Build A Complete
Physique At Home?
"For every muscle group in your body, there is an incredibly effective bodyweight exercise available," Matt says.
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When asked about exercises for the muscles in the leg, Matt replied... "Take a look at the leg development of Indian mud pit wrestlers. They have no weights... and no gyms. They rely on just one leg exercise... yet many of them have incredibly massive and strong quadriceps." |
 The Heavily Muscled Legs Of Indian Mudpit Wrester, Gama. Circa 1919 |
Why Push-Ups And Sit-Ups Don't Cut It
Most people fail in their attempt to build a lean, muscular physique at home.
The reason is two-fold. First and foremost, exercise selection is crucial. Standard push-ups might build a tiny bit of muscle but in order build serious mass you need to move beyond typical calisthenics and start experimenting with advanced bodyweight exercises.
The second reason people fail is because they lack a detailed and proven plan to follow.
If you could build a killer body simply by knocking out rep after rep of standard bodyweight exercises, every guy who enlisted in the army would end up looking like Arnold Schwarzenegger.
But as we know, that's not the case.
The Key To Massive Strength Gains, Muscle
Mass Increases and Ripped Abs
It's possible to build a rock-solid physique in the comfort of your own home. You don't need dumbbells, barbells or fancy equipment.
However, you must have a plan of progression.
A plan of progression allows you to make constant strength and muscle mass gains week after week, month after month.
With a proven plan, you can literally transform you physique in as little as 30 days. Without a proven progression plan, you could train for years and never see any difference.
Until recently, if you wanted to build muscle and burn fat at home you were forced to figure it out on your own. But not anymore.
Noted fitness author Matt Marshall recently released a new book called, "The Home Workout Plan."
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The Home Workout Plan: How to rapidly build a stunning physique without weights, without costly equipment and without leaving the comfort of your own home. [BBR PUBLISHING, 2007] |
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Privately published and not available in book stores, this manual will show you how to build a lean, muscular physique without free weights, equipment or a gym membership.
This privately published manual contains everything you need to know to build muscle and burn fat using a progressive series of little-known bodyweight exercises.
Included within the manual is...
- The ultimate mass-building upper body exercise. How to get an iron chest, big shoulders and powerful triceps with one muscle-blasting movement
- The most effective bicep exercise. While other guys waste their lives doing endless sets of curls, you can use this scientifically proven bicep-blasting exercise to grow your guns
- The only two ab exercises you'll ever need. The first exercise completely isolates the ab muscles... something that traditional sit-ups and crunches can never do.
The second exercise teaches your ab muscles to function seamlessly with the rest of your body.
So not only will you get razor-sharp abs that look great, but you'll also have powerful abs and a strong core that will allow you to absorb punches without wincing, throw harder and react quicker.
- The ultimate fat blasting activity: Think slogging on a treadmill for hours a day is the best way to burn fat? That's what most people do and they never get lean.
Forget about moving in slow-motion, heart rates... or "fat burning zones."
If you want to blowtorch excess body fat in record time, you'll discover exactly what to do in chapter eight. Best part... you don't need any equipment and this simple fix takes only 12 minutes a week.
- The most effective leg-blasting exercise. This movement is used by W.W.F. wrestlers and mixed martial artists to develop powerful and athletic legs.
The book also offers an advanced version of this leg exercise that will build muscular legs at an accelerated pace.
Not only will your legs look good, but you'll find yourself running faster, jumping higher and exploding quicker out of the gate.
- Complete Eating Plan included. Most of the guys at the gym never make any progress. They look the same, month after month...year after year. That's because the key to massive muscle gain is combining the right food plan with the right workout plan.
"When you combine the most effective exercises with a proven food plan, you can transform your physique in record time," Matt says.
These little-known bodyweight exercises blast your muscles like never before. Combine that with the right foods... and your body will re-build itself with more muscle to create a killer physique.
The book includes sample meal plans for guys who hate to cook or simply don't have time.
The Home Workout Plan Can Be Used By
Raw Beginners Or Advanced Trainers
Many books list dozens of exercises and then leave it up the reader to figure out how to put it all together.
But the Home Workout Plan contains three complete workout plans, one for beginners, intermediate trainers and advanced lifters.
The book is refreshing and easy to read. Most exercise books contain hundreds of pages of fluff and filler. Not here.
Only the most effective exercises have been included.
Perfect For Teens, Travelers
and... Convicts?
The Home Workout Plan is perfect for athletes who want to gain muscle, lose body fat and improve performance. The Plan is also well-suited for teens who wish to get stronger but are not yet old enough to enter the weight room.
Frequent travelers who don't always have access to a gym would enjoy this program since it can be done anywhere and requires no equipment.
Oddly enough, every exercise can be done within the confines of a 10' x 10' space... so even a prisoner in solitary confinement could use this program.
What Kind Of Results Can You Expect?
Most guys can expect some mild soreness during the first three days. This will pass quickly.
By the end of week one you'll already have made some incredible strength gains... exercises that initially seemed difficult quickly become easy.
By the end of week two you'll continue to enjoy steady progress as you get stronger on a daily basis.
Your muscles will have a higher level of "muscular tension"... which makes your muscles look hard and dense like you are flexing... even when you're just sitting around.
By the end of week three you'll continue to experience noticeable strength increases and clothes will start to fit differently.
Pants are suddenly looser around the waist... shirts are tighter across your new, more powerful chest, back and arms.
After four weeks, the difference is undeniable. Many guys start to show the makings of a ripped six-pack at this point. Your biceps will have taken on a dense, powerful new look.
Your chest will certainly be thicker and more muscular. Your shoulders wider. And your legs stronger and more athletic-looking.
Real Success Stories
From Real People
Read below to see what
real people are saying about
The Home Workout Plan...
I highly recommend this program... |
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"...after 3 or 4 days my wife felt my chest and noticed it was a LOT harder than it ever was before. I am now on the intermediate program and it's tougher, but I really enjoy the progression as it keeps me wanting to do more and doing all the exercises I feel fitter, stronger and more agile than ever before. My experience has been a very good one and I will continue to keep it up as I owe it to my body after me being so unfit for many years. It is well worth the money, and the Double Your Strength In Five Days book was very insightful which I would never of known unless I got this program. I highly recommend this program to anyone who does weights as it will save them a lot of time and just about anybody who is looking to feel better, get stronger and feel a lot better about themselves. I think the photos I sent you don't do my body justice because my chest feels really hard compared to what to looked like before and my arms are the biggest they have ever been. And my legs are rock hard too. I like to tense them up to see all the muscle when I do my night time injection (I'm diabetic) just to see all the muscle." Ashley Hamilton - Katorigun, Japan |
This program is super intense... |
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I started the home workout plan about 3 weeks ago and I have been sticking to it and eating right. I have already begun to notice changes in my body, mainly chest and arms getting bigger so far, and I feel like I am getting a lot stronger already. I had been working with weights for months before starting this program. I wanted to try something new that would give me better results and this program is super intense and it makes you feel really good. I have noticed that this program has shown better results in the first 3 weeks than did the results from lifting weights in the first 3 weeks. I like how the program keeps you progressing and lifting more and more every week. I feel great. I can't wait to keep it going and see where it takes me at the end of the 8 week plan. Thanks a lot, Daniel Daniel Kruid - La Palma, California |
"This program has dramatically reshaped my body..." |
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I am a deployed soldier in Iraq. You would think that a soldier would already be familiar with bodyweight exercises, but not like this! This program has dramatically reshaped my body. I have a six pack now! I've never had a six pack! That's from just ONE exercise in this program. My pullups went up by 10 in 2 months. I went from a bloated 205 down to a nice slim toned 175. TWO MONTHES. And don't let the weight loss fool you, that was just fat. I gained new muscle (1 inch on bi's baby!), and my last PT test was 60 points higher than I ever scored, even in my prime. And I'm really only half way through the program! Thanks Matt! David J. - Iraq |
"This workout plan has changed me completely..." |
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I left for Orlando Florida in November. I ran into problems and my girlfriend broke up with me while there. I decided to come back to Virginia. I came back weighing 175 pounds. And thought that if I were to ever have a chance with another girl, I'd need to change the way I looked and ate. I decided to look up workout plans to help lose weight and get into better shape. While looking, I ran across this workout plan by Matt. I figured, why not? So I tried the exercises, took the advice, and within 4 weeks I've gone from 175 pounds and a fairly big stomach, to haveing no stomach and weighing 145 pounds. And I have a new girlfriend that's too beutiful to describe. This workout plan has changed me completely. There's no question in my mind. It's changed me both physically and mentally. I got great advice and looka dn feel better than I ever have. Chad Hair - Virginia |
"After two weeks of exercise I already feel much stronger..." |
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I have always been tall and skinny, 6'4", 160-165 pounds. When I was in high school I lifted weights regularly and reached a max weight of 175 pounds after years of hard work. When I reached college I was frustrated with the lack of results and didn't like the facilities at my college (too crowded) so I basically stopped working out. I just started using your Home Workout Plan and after two weeks of exercise I already feel much stronger. My arms and chest feel bigger and size and my strength has increased greatly. I had to do sets of 10 pushups when I started now I can do 25-30 a set. With the addition of a high protien and high calorie diet I have already put on 10 lbs!! I can't wait to start the next program. Mike Hickey - Central, SC |
"Overall I am a very satisfied customer..." |
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With Christmas and all that I said to myself that I would start properly in the new year with the program. I recieved the book at the end of November and I couldn't resist doing a few weeks just to see what it is like. I started straight on the intermediate program as I am an active person who plays football 3 times a week and has a very manual job that involves lifting. I tried the beginner one but found I wasnt having to put everything in to it and that I could manage more reps. But the intermediate was perfect combining more exercisies and higher reps and the progression on to week two was excellent. Ive also been making sure that I eat the right foods, and have 2 protein shakes a day to suuplement my protein intake. Over the 2 weeks that I manged to do before Christmas I saw very nice gains. As you can expect the gains weren't massive, I dont expect them to be. But for doing two weeks on the program I noticed my figure and tone was much sharper. Muscle definition had also improved. Now the New year has arrived I've eased my self back in on week 1 of the intermediate program again becasue as like most I have crammed in the chocolates, peanuts, left over turkey and lots of alcohol. But from now I am back in the mode of eating well and making sure I get my exercises in when I can. I am looking forward to seeing the results on a longer period of 8 weeks and advancing on to the Advanced program. Overall I am a very satisfied customer. Great Program Matt! Fred Masters - Kent, England |
"I can't believe how well it has actually worked up until now..." |
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Today is 10th February 2008 and I'm 34 years old. In the run up to Christmas 2007 I enjoyed two months of partying. I was eating and drinking all the wrong things and the end result was not particularly flattering. Like you Matt, I would describe myself as a slim person weighing in at about 150lbs for the last nine or ten years. I didn't feel puny but I didn't feel very strong or big. I'm six foot tall and was pushing a 33/34 inch waist and when I put my suits on for work in the new year, I certainly felt that waist!. Anyway, after Christmas I was about 160lbs or so with about 18/19% body fat (bit of a guestimate). I just wanted to do something structured that would beef me up a little bit as well as getting rid of some body fat. I wanted to look a bit more athletic. I knew how to eat healthily so I began doing so in January. I used to go to the gym which I enjoyed but could no longer afford either the cost or the time. So I typed 'home workout routine' into the internet and up came Average White Dude. I ordered the Home Workout Plan on the 8th January and received it on the 21st January. I read the whole book that first night and was really excited by its simplicity. I started in earnest on 23rd January and have just about completed the third week of the beginner programme. I can't believe how well it has actually worked up until now. I didn't take any before or after photos or measurements but I can tell you this. I have lost an inch or so off my waist. My arms and chest have become slighty bigger (perhaps 1/2 inch arms and an inch on my chest). However, it's not just the asthetic results but the increase in my strength that I've been most happy and amazed with. I never thought I'd be able to do 50 press ups in a night, let alone the 70 I'm doing now. I'm still feeling the strength right at the end of the reps now, unlike the first and second week. My arms have always felt weak but I'm now powering through to the end of my 20 pull ups a night. I'm starting to really look forward to the next training session and all this in such a short period of time! I like the honesty of both the website and the publication I received. It makes me (and other guys I'm sure) feel like we're not being duped into something that would be a waste of time. It certainly hasn't been that. Nice work Matt. Thanks, Ian. Ian Blackburn - Weston-super-Mare, United Kingdom |
“The Results Will Shock You” |
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I started using the Home Workout Plan just over a week ago. I started on the intermediate program and after the first day I was hurting really bad! But it gave me motivation to keep going! Now, only a week later I feel so much better, and so much stronger than I was. I can see myself starting to physically change and the muscle is starting to build up! It seemed way too simple at first, but it really does work, and if you follow it properly the results will shock you… they shocked me! I feel so much more confident about the way I look and I owe it all to this program! If this is what’s happening after only a week, I can’t wait to see what I’ll look like once it’s finished! Joe Alphonse - Oatlands, Australia |
“My Wife Noticed My Arms…”When I got your book I have to admit that I didn’t expect to see the kind of results that I ended up getting. First off, my wife was the one noticing my arms and legs (love the body squats) which made me feel like putting even more into the workouts especially because I’m an engineer for a railroad, traveling in and out of town. I have plenty of time in a hotel room so I can always crank out a nice workout. Thomas Moses - Broadview, Illinois |
“Bodyfat Decreased, Big Increase In Strength”Matt, I started using The Home Workout Plan about two weeks ago. I can’t even begin to tell you how great it is. I have noticed a big increase in strength and tone while my bodyfat has decreased from 14% to 10%. I was only able to do a couple of pull-ups at first but I am now able to do 5 pull-ups with 25 pounds attached to a belt! The hardest part is the HIIT running but it works great. Thanks again, Edward Daily - Chicago,Illinois |
Note: These are real case studies from real people. All success stories are on file with BBR Publishing and available for inquiry. Stories are published just as they were received, with only minimal editing to fix spelling mistakes, grammatical errors or enhance readability.
$500 Cash Reward Offered
| In chapter eleven of the book, the author gives details about his $500 cash reward program. Many guys find that this contest gives them the motivation necessary to build muscle, burn off body fat and transform their bodies. |
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Bonus Book Included Free
| Included with the Home Workout Plan is a free bonus manual titled, "Double Your Strength In Five Days." |
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This guide reveals a little-known neurological secret that allows you to double your strength in any bodyweight exercise in as little as five days.
Second Free Bonus: The Truth About Isometrics
In this controversial report, the stunning truth about isometric exercise is finally revealed. Can you really increase your muscle and strength with old-school tension exercises? This report rips back the curtain and reveals the shocking truth.
The Truth About Isometrics is a digital download PDF report. It works on all computers, MACS and PC’s and is available for download immediately after you order.
Costs Less Than A Harry Potter Book
The Home Workout Plan and Double Your Strength In Five Days are privately published titles. You cannot buy these books at any store or from any other website.
For a limited time, you can get both titles plus the opportunity to win $500 in the physique transformation contest for just $47 dollars plus shipping and handling.
Compare that to the Harry Potter book which retails for over forty dollars and may provide entertainment but will do nothing for your physique.
By contrast, the Home Workout Plan is rather in-expensive considering the opportunity to win $500 plus the free bonus book.
A Gutsy, Two-Part Guarantee
The Home Workout Plan is backed by a two part, better-than-risk-free guarantee.
Part One: Take a FREE LOOK.
Order the Home Workout Plan and the bonus booklet, Double Your Strength and read it for FREE. If you don't like what you see, just return the books and I'll refund your investment. You don't even have to explain why you are sending it back. I trust you and your word is good enough for me.
Part Two: Put The Home Workout Plan to the test for 30 days... and if you aren't thrilled with your new muscular physique… you get DOUBLE your money back.
Order the Home Workout Plan and the bonus booklet, Double Your Strength. Take a picture of yourself on day one. Then follow the plan for just 30 days and take a picture of yourself on day 30. If you're not absolutely thrilled with the way your physique looks after just 30 days, simply send back the books along with the photos to prove you tried the routine for 30 days and you'll get…
How can I afford to make such a generous guarantee? Well, it's simple really. You see, I've tested this plan over and over again. And I know it works. And I know it will work for you too.
Because of this generous guarantee, we are making it possible for you to literally try The Home Workout Plan for free.
Ordering Is Simple, Safe And Secure
You can purchase The Home Workout Plan through this website with any major credit card or with existing funds in your Paypal account.
Simply click the link below to reserve your copy of The Home Workout Plan.
Click Here To Order
The Home Workout Plan
The Home Workout Plan &
Double Your Strength In Five Days
are published by:
BBR PUBLISHING
SUITE 23010
Dearborn, MI 48123
Click Here To Order
Frequently Asked Questions
F.A.Q. #1: How Do I Know This Will Work For Me?
Answer: The Home Workout Plan comes with three complete workout and diet plans. Depending on your starting point, you can choose either the beginner, intermediate or advanced plan.
No matter which plan you choose, you can expect to make steady, consistent progress by following the plan of progression.
F.A.Q. #2: Is It Really Possible To Build Strength Without Weights Or Equipment?
Free weights and exercise machines have only been around for the last 75 years... but people have been building strength and adding muscle for thousands of years.
Many old time strongmen built impressive physiques using only the weight of their own bodies as resistance.
F.A.Q. #3: Is It Safe To Order Online?
All orders are processed using Paypal, the leader in safe shopping and internet commerce. Paypal uses state-of-the-art encryption technology to ensure that your personal information is safe and secure.
You do NOT need a Paypal account to order.
F.A.Q. #4: Can I order with a check or money order?
To order with a check or money order, please use our offline order form. Click here to see the form.
F.A.Q. #5: How Can I Contact the Author?
Send an email to
Make sure you write "For Matt Marshall: Home Workout Plan" in the subject line. You may also contact the author using the mailing address below.
BBR PUBLISHINGSuite 23010
Dearborn, MI 48123
U.S.A.
Click Here To Order
