THE-MAN PROGRAM

A bodyweight program that makes you bigger and fitter.

Inspired by Nicholas Galitzine's body transformaion to play 'He-Man' in 'Masters of the Universe', the He-Man Program is built to add visible muscle, density, and presence using bodyweight training alone.

No gym.
No gimmicks.
No endless circuits.

Just proper training that forces your body to grow.

WHY MOST BODYWEIGHT PROGRAMS FAIL

They focus on:

• High reps

• Conditioning disguised as strength

• “Burn” instead of overload

That builds endurance, not mass. Muscle grows from tension, progression, and recovery. This program has all three elements.

HE-MAN PROGRAM

A structured, progressive bodyweight system built around:

✅ Chin Ups/Pull Ups

✅ Inverted Rows

✅ Dips

✅ Push Ups

✅ Squats & Lunges

Trained across 4 focused days per week, with clear progression and recovery built in. This is how you build a heroic physique using just your bodyweight.

WHAT YOU’LL BUILD

✔ Broad chest & shoulders
✔ Thick arms
✔ A dense, wide V-tapered back
✔ Powerful legs
✔ A body that looks solid

WHAT’S INSIDE THE PROGRAM

✔ 4-day training split
✔ Upper Pull / Upper Push / Legs & Core / Full Body
✔ Clear sets, reps, and rest periods
✔ Progression rules, so you don’t stall
✔ Mobility, stretching, and myofascial release guidance
✔ Simple recovery principles that actually work

No guesswork. No filler pages.

WHO THIS IS FOR

This program is for you if:

✔ You want muscle, not just fitness
✔ You train at home or outdoors
✔ You’re tired of overcomplicated gym plans
✔ You want a physique that looks powerful

DIRECTIONS

• Run the program for 8–12 weeks

• Progress one variable at a time

• Eat enough to support growth

• Focus on recovery

Follow it properly and your body will change shape.

By Will Cozens
Founder of www.willcozens.com
YouTube creator with 95,000+ subscribers
150M+ views analysing real vs fake Hollywood physiques

“I’ve spent years breaking down body transformations. Nicholas Galitzine’s He-Man physique stands out because it has real size without extreme leanness. It's a look that’s believable, natural, and achievable, if you train and eat properly.”