The Ultimate BAND AND BODYWEIGHT STRENGTH TRAINING PROGRAM
Build REAL Strength, Anywhere! No Gym Required!
Are You Ready To Transform Your overall Fitness And Body Using Just Resistance Bands And Your Own Bodyweight?!?!
This Is a REAL Strength training program that will bring you AMAZING results!
Do you want to get stronger, improve how your body moves and feels, but without requiring a gym membership and a lot of equipment?
You have come to the right place!
Whether you are starting your fitness journey or are looking to elevate your current workout routine, The Ultimate Band And Bodyweight Strength Training Program is designed to help you build strength, improve mobility, and enhance athleticism, all without the need for a gym!
This program is about REAL coaching and REAL progress, and is NOT just random workouts that have been thrown together!
This program is NOT about doing endless reps or chasing soreness!
The Ultimate Band & Bodyweight Strength Training Program is a professionally designed training program that will bring you AMAZING results!
This program is about training smarter and getting stronger in ways that carry over to your daily life!
Resistance bands and bodyweight might seem simple. But when used well, they are incredibly effective!
This program is built around high-quality movement, proper progressions, and giving you just the right level of challenge, so you can keep showing up, getting better, and feeling proud of what your body can do!
The Ultimate Band and Bodyweight Strength Training Program is built on principles, not trends: progressive overload, movement quality, and building true strength.
Your body doesn’t care if you are using dumbbells, barbells, machines, or bands. What it does care about? Resistance, intensity, and smart programming.
This program uses resistance bands and bodyweight in ways that challenge you at the right level, and help you build real strength, mobility, and athleticism.
You’ll Feel Stronger. Move Better. Train Smarter.
No nonsense. No gimmicks. Just a clear, structured plan that meets you where you’re at, and helps you become stronger, more capable, and more confident in your body.
My programs are being followed by THOUSANDS of people in over 100 countries worldwide! My Ultimate Pull-Up Program was featured in The New York Times!
Who Is This Program For?
✓ Anyone seeking a comprehensive, minimal equipment strength training program that delivers REAL results!
✓ Beginners who want to build a solid foundation in strength training, with zero guesswork.
✓ Intermediates who want smart programming that actually progresses, and who want to add variety to their workouts.
✓ Advanced trainees who want a minimal equipment plan they can follow while they are training at home, or on the road.
✓ Anyone who is looking to add challenging and effective band and bodyweight exercises to their current workout routine.
Whether you are training at home, on the road, or outdoors, this program gives you efficient, effective, and result-producing strength training workouts without needing a gym membership.
But you CAN also follow this program at the gym!
Whether you are a beginner looking for a clear starting point, or someone more experienced wanting to simplify and sharpen your routine, this program will challenge you at your current level and help you get STRONGER!
What You Get With This Program
Minimal Equipment Needed: All you need are resistance bands and your bodyweight. While several exercises require an elevated surface, and one a towel/slider, you can definitely use what you have at home or on the road!
Structured Workouts: This is a three-phase program with incredibly well-planned workouts designed to bring you optimal results. Each phase lasts anywhere from 4-8 weeks, but you can follow each phase for longer if you like.
3 Full Body Workouts Per Week: In each phase, you get 3 full body strength workouts which you are to do 3 times per week. But you can do these workouts more frequently if this is your preference!
Time Efficient AND Effective Workouts: Each workout typically takes around 30-60 minutes to do. The overall workout length will depend on how many sets you do, if you have a customized warm-up or cool-down protocol you follow, or take longer rest between supersets.
Comprehensive Exercise Library: Each exercise comes with VERY detailed written exercise form and coaching instructions, a video, and photo to ensure proper form and technique. This program comes with a whopping 75 different exercises!
Progressive Training: The workouts in each phase are designed to become more challenging over time, ensuring continuous improvement.
Clear Modifications And Progressions: In each exercise description, I let you know how you can make the exercise easier, and how you can make the exercise more challenging. I also give additional ways you can make the exercises more difficult in the introduction/background section of the program.
This program is smartly structured with my guidance so you are always challenged but never overwhelmed.
Fundamentally Sound Program That Covers EVERYTHING You’ll Need/Want: You will push, pull, squat, hinge, lunge, move laterally, train your core, mobility, stability and more!
Easy To Follow Program: While you get workout charts in the main program PDF (the program comes with two PDFs), I am also giving you a separate PDF that is the workout charts ONLY. These workout charts include the exercise name, sets, reps, tempo, and a video link. This PDF is much smaller and easier to navigate while training.
To be clear, to achieve the best results possible, I HIGHLY recommend that you read ALL of the exercise descriptions and my coaching tips in the main program PDF. As I went above and beyond with my detail, you will know EXACTLY what to do!
Benefits You Will Experience With This Program
Convenience: Work out anytime, anywhere. PERFECT for home, travel, or outdoor settings.
Increased Strength: Develop full body strength that also translates to everyday activities. This also includes your glutes and core muscles, and muscles that are often overlooked like the hip flexors, adductors (inner thigh) muscles, and shoulder stabilizers!
Enhanced Muscle Tone: Don’t be surprised if your muscles get stronger AND more defined (built, sculpted, shredded, jacked, toned, whatever word meets YOUR fancy)! This is a byproduct of following this program!
Better Mobility: Improve your ability to move, and quite possibly, how your body feels! Get enhanced mobility in your shoulders, hips, hamstrings, ankles and more!
Improved Stability: Dramatically improve the stability throughout your entire body, including in your shoulders, knees, core muscles, hips, lower legs, feet and more! This program is designed to BUILD your strength, mobility, AND stability! It’s not one or the other!
Improved Athleticism: My motto is we are all athletes! I have a “lifelong athlete” mindset. This program will help you move, perform, and feel that way!
Improved Knowledge And Confidence: Learn MANY new exercises, and improve your overall training knowledge. This program REALLY educates, which is always a focus in my programs!
Program Highlights
No App Or Subscription Required: Access the program through two downloadable PDFs. You have FOREVER access to this program! You do not need any annoying and expensive subscription, nor do you need to use an app! Many apps are super confusing to use, or often bring tech issue hassles!
Expert Guidance: Benefit from my professional coaching tips and form cues to maximize your workouts. You will feel like I’m there coaching you while you do the workouts. You will also soak up my 21+ years of coaching experience and close to 30 years of my own training experience.
Flexible Scheduling: Adapt the program to fit YOUR lifestyle and training preferences.
Don't Let A Lack Of Equipment Or A Busy Schedule Hold You Back From Achieving Your Fitness And Body Goals!
You do NOT need a gym full of machines or weights to get stronger!
You only need smart programming, a few solid tools, and the willingness to show up.
With my expert guidance and programming, you will achieve your goals, and so much more!
If you are ready to get STRONGER, feel more capable, and move better, this program is for you!
About Meghan Callaway: The Creator Of The Ultimate Band And Bodyweight Strength Training Program
I have been a certified personal trainer/coach for over 21 years (the first 14+ years was full time in-person), an online coach for over eight years, and an avid multi-sport athlete for most of my life.
I have helped thousands of people worldwide reach their goals, and achieve a level of strength and empowerment they didn’t even know existed.
I have also helped countless people fall in love with working out. I use a combination of very fundamental and innovative exercises, and really hammer home the importance of using proper form. I also strongly believe working out should be empowering and fun.
When it comes to my coaching, my content, and my own training, I use a “3 E” approach. I always want my clients (or people who follow my work) to feel EDUCATED, EMPOWERED, and EXCITED. The “3 E’s” have been a total game-changer for me as a coach, and as an educator.
What Some Of The Top Coaches/Customers Have Said About My Programs
Musa Nizam
“The band and bodyweight program is amazing!"
“The band and bodyweight program is amazing! I was a little skeptical at first, but it’s a great program. Very smart programming design and I’ve learned SO MANY new exercises I’ve never seen. You can tell Meghan is super intuitive with the human body, exercise, and movement.
I wanted a break from weightlifting as I noticed I was getting burnt out from working, busy family life, then destroying myself in the gym. Plus I wasn’t making as much progress.
This program is perfect for busy professionals or parents. I’m getting a great workout, awesome pump, and leaving the gym feeling great. I’ve trimmed down my waist while getting way stronger and more muscular.
The way Meghan phased the program, I can run this again and see how much stronger and fitter I got. This is easily my favourite program, it’s a perfect fit for my body and goals of getting stronger and putting on more muscle.
If you’re thinking of buying it, just do it! You will be happy you did. My fav part is the super detailed explanation and videos, and regressions/progressions on certain exercises. It’s like having a genius personal trainer by my side, but I can workout at home or the gym or while I’m traveling for work.
Well done, Meghan, thank you!!”
Molly Galbraith
Owner At Girls Gone Strong
“Meghan Callaway knows her stuff when it comes to strength training."
“Meghan Callaway knows her stuff when it comes to strength training. She is a knowledgeable, experienced, and innovative coach who practices what she preaches, every day. I have so much respect for the time Meghan has put into honing her craft, and creating this program. I couldn’t be more excited that such a comprehensive resource like The Ultimate Pull-Up Program exists to help women achieve their goal of getting stronger and crushing their pull-ups.”
Joe Gilfedder - Senior Associate Athletic Director For Sports Performance at Fordham University
"I’ve Used The Ultimate Pull-Up Program With HUNDREDS Of My University Athletes!"
‘’Meghan Callaway is an incredibly valuable resource for me in my development as a strength and conditioning coach to over 550 student athletes. She is one of the few coaches on social media I religiously follow to make sure I never miss a post!
Her ingenuity, attention to detail in exercise execution, and mastery of basic human movement prompted me to invest in her Ultimate Pull-up Program. As a coach to a wide array of collegiate athletes, I truly value the pull-up as a foundational movement. Controlling our body weight in space is a critical part of developing strong, injury resilient athletes.
Meghan has included numerous progressions/regressions and assistance exercises to build mastery of the pull-up no matter where you currently stand on your pull-up journey. In fact, the programs are so comprehensive, I’ve seen huge carryover to exercises outside of just pull-ups.
This book truly is the gold standard when it comes to mastering the pull-up by giving athletes the blueprint to go from Zero to Hero on Pull-ups!’’
Emily Fauser - Athlete
“I did it! Ten overhand grip strict pull-ups!!"
"It’s taken me 8 months of consistent hard work, sweat, and some tears to get from zero to ten. Some of you have followed this little journey of mine on my Instagram stories. I began posting as a way to keep track of my progress and keep myself accountable, but in the process, gained a ton of encouragement from those who took time to cheer me on with kind words and messages. Thank you so much!
Pull-Ups are an incredible total body exercise involving so much more than your back. There were many different exercises I needed to do to improve my core and lumbo-pelvic stability as well as grip strength and scapular mobility.
A few months into my training, I was fortunate to find Meghan Callaway and her Ultimate Pull-up Program. I don’t mean to sound like an ad, but, I honestly don’t think I could have achieved my 10 without this program and her specific guidance. She is the real deal and I’m so grateful.“
Kerry Kittles- Former professional NBA player
**Photo from NBA.com
"I played professional basketball for many years. After my career ended, I dealt with a lot of discomfort and movement issues in my stubborn hips as basketball is a hard sport on the body!
After following Meghan on social media for some time, I began using her comprehensive Ultimate Hip Flexor And Core Guide. After using this program for several months, I have noticed a tremendous difference in how my hips feel, and in my ability to move.
This program of Meghan’s covers the important fundamentals that people need to move and feel better, while also offering a lot of variety and challenges. Not only does Meghan’s program systematically address the hip flexors, she targets the core muscles, and many other often-overlooked parts of the body.
Using The Ultimate Hip Flexor And Core Guide post-basketball has played a key part in helping me remain active, and live a healthy lifestyle, both of which are important to me."
Dr. Tim DiFrancesco - The Basketball Strong Podcast | Former Los Angeles Lakers Strength And Conditioning Coach (2011-2017)
“The pull-up is one of the more challenging and complex movements in the gym. I rarely see it done correctly and I never see it prepared for properly. Poor form and faulty planning leads to a lack of results with this movement. I’ve only come across one resource that has laid out a program and plan that will help you to develop results in your efforts to build a better pull-up.
Don’t waste your time looking at other programs, the Ultimate Pull-Up Program is it, game over. You will learn how to build your body for the pull-up movement in a comprehensive way that takes into account far more than just your upper body. You won’t be disappointed and you will be doing the pull-ups you’ve wanted to do thanks to Meghan and this program.”
Leigh Peele, NASM, CPT, Coach, Author, Researcher, Podcast Host
"Ever since I've known Meghan, she has excelled with remarkable efficiency in nearly every athletic pursuit she's undertaken. Watching her master muscle-ups was expected, yet no less impressive.
I have personally urged her to create programming on this topic for others because she has an innate ability to simplify complex physical tasks, making them incredibly easy to understand. It's without a hint of surprise that I state she has once again delivered an exceptional program that should enable anyone to excel at their muscle-up goals.
With her continuous dedication and effort, these programming guides almost feel like a series. If you own the "Meghan Callaway" collection, there's hardly any physical fitness goal you can't achieve."
Sam Spinelli - DPT & CSCS, Cofounder of Citizen Athletics
"Innovation With Purpose"
"When someone is looking for bodyweight based exercises, Meghan is my go to resource. Not only does she understand how to properly build a good foundational base for these movements, she also knows quality progressions to take someone from beginner to badass. When you add on her innovative exercises that help take great movements and make them even greater, Meghan is kind of the whole package."
Frequently Asked Questions
While a total beginner might find this program is a great fit for them, so I do not want to exclude total beginners, I’d still say this program is best suited for people who are “experienced beginners” to intermediates in terms of fitness level and training competency.
What do I mean when I say “experienced beginner?”
A beginner is someone who has little to no experience with strength training. Conversely, an ‘’experienced beginner’’ has some experience with strength training (I’d say approximately a minimum of 3-6 months) but is still at a more beginner level in terms of strength and technical ability. But a basic level of experience and understanding is there.
The ONLY equipment this program requires are bands (long bands and small bands) and your bodyweight.
I recommend getting an assortment of long bands and small bands as you’ll likely find you’ll need different levels of resistance depending on the exercise, and as you get STRONGER!
As common sense would dictate, it is important the bands are durable and in great condition!
Several exercises require a stable elevated surface (for instance, for modified push-ups). But you’ll likely find you can use something in your house like a counter, table, stair, or chair. And one exercise requires a towel/slider.
In each phase of this program, you receive 3 different full body workouts. I recommend doing each workout once a week, for a total of 3 weekly workouts.
However, if you only train two times per week, you can do two of the workouts. Conversely, if you wish to train 4-5 times per week you can do some of the workouts 2 times per week.
Typically, I recommend leaving 1 day between the workouts so your body has sufficient time to recover. While these are my recommendations, as always, figure out what works and feels best for you.
Each workout generally takes around 30-60 minutes to complete. The overall workout length will depend on how many sets you do, if you have a customized warm-up or cool-down protocol you follow, or take longer rest between supersets.
As I know some people have limited time to work out, I intentionally designed this program so you have the option of doing 2-3 sets of each superset (and 2-3 sets for the warm-up supersets). If you are pressed for time, you can opt for doing two sets of each superset instead of three.
If you are unfamiliar with the term “superset,” I cover this below and also in the program.
This program is three phases long. A general guideline for each phase in this program is 4-8 weeks. It is not a race, so take your time. Focus on performing all of the exercises using your very best form, and being physically and mentally present for 100% of your reps.
In the “programming notes” section I talk about how you can progress the workouts each week.
I intentionally made each phase in this program a range of 4-8 weeks long because I know some people like following programs for longer, and others prefer shorter programs.
If you can perform the target number of reps with good form (and it feels good), you can move on to the next phase. If you are unsure, this likely means you should stay in the current phase for a while longer. There is no rush or timeframe!
To reiterate, the purpose of this program is to get you stronger, more mobile, and athletic. This program is designed to make you BETTER! So follow the program as prescribed!
As a general rule, select a resistance (band or bodyweight position) where at the end of the set you feel like you could have done 1-2 more high quality reps. The resistance you select should feel challenging, particularly for your final few reps, but not so challenging that you can’t hit the target number of reps.
For each exercise I provide you with a target rep range. For instance, I might recommend 2-3 sets of 10-12 reps. No matter what form of resistance you are using, you should select an amount of resistance that allows you to hit the target number of reps using good form, and while feeling good.
Remember, it is better to be conservative when you are choosing a resistance versus using too much resistance and not being able to perform the exercise correctly, not being able to hit the target rep range, or putting your safety at risk.
In order to provide you with a bigger bang for your buck, and to make the workouts more time efficient, the exercises in each workout are to be done in supersets.
What is a superset?
A superset is two exercises that are performed back-to-back. In each workout, I have 2-3 sets of a warm-up superset, and 2-3 sets of 3 workout supersets.
An example of a superset might be:
1a) Banded Reverse Lunges
1b) Banded Seated Single Arm Rows
Do 1a) and 1b) back-to-back. Then rest for the prescribed amount of time before repeating 1a) and 1b) again.
That said, if you need to take additional time to rest between supersets, or if you need some time to rest between 1a) and 1b) this is totally ok! The focus of this program is to make you better, NOT exhausted! Rest more if needed!
As this program is a comprehensive full body strength training program, I don’t recommend following this program at the same time as any other full body strength training program.
If you are following a smaller/less elaborate program, you can make this program your main program and can complement it with another program.
Or if you are doing a comprehensive full body strength training program, you can follow your program and can incorporate some exercises from The Ultimate Band And Bodyweight Strength Training Program into your current program.
To reiterate, as The Ultimate Band And Bodyweight Strength Training Program is a full body strength training program, I don’t recommend following this program at the same time as any of my other full body programs.
Here are two options:
Option #1:
The Ultimate Band And Bodyweight Strength Training Program can be done in conjunction with my Ultimate Hip Flexor And Core Guide.
Option #2:
If pull-ups or push-ups are a main goal and you want to prioritize them, you can:
- • Do my Ultimate Band And Bodyweight Strength Training Program, and pick 1-3 “goal-specific” exercises from either my Ultimate Pull-Up Program or Ultimate Push-Up Program, and incorporate them into your Ultimate Band And Bodyweight Strength Training Program workouts.
- • Do these “goal specific” exercises on days you aren’t following The Ultimate Band And Bodyweight Strength Training Program.
Yes. While I specifically created this AWESOME program to help you build strength, muscle (if this is a goal), mobility, and athleticism with a minimal amount of equipment, if you have access to dumbbells and are experienced using them you can use them in place of bands (for some or all of the exercises).
Absolutely! This program can be done anywhere, any time!
Absolutely! The Ultimate Band And Bodyweight Strength Training Program is great for runners who are considered “experienced beginners” to intermediates in terms of strength level and strength training competency.
Please consult your physician BEFORE beginning this or any other exercise program. The exercise programs in this book are not intended as a substitute for any exercise routine that may have been prescribed by your doctor. I also want to reinforce that this program shouldn't be used if you need support for injury recovery or rehab.
100% Satisfaction Guarantee
I take my work and ability to help people extremely seriously. With all of my products, I truly left no stone unturned. Due to the overall detail and effectiveness of my programs, and the amount of education, excitement, and empowerment that my programs produce, the money back guarantee is virtually never used.
BUT, I wanted to make sure you know that you are fully protected with my 60-DAY MONEY BACK GUARANTEE. If you are unhappy with any of my programs in any way, for up to 60 days after the date of purchase, you will get a FULL refund because I care about your happiness.
Meghan Callaway
NOTE: The Ultimate Band And Bodyweight Strength Training Program is an eBook. No physical products will be shipped. After you order, you will receive an email with the book ready for you to download.
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Obligatory disclaimer: The FTC requires us to specify what “typical” results are. The truth: most people never do anything with the products they buy, so most of the time, their typical results are zero. The biggest factor is you. BUT, for those who actually USE the program, all of the success stories featured above are very typical in terms of results.
Meghan Callaway is not a physician. The contents of this product or website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. By participating in this workout program, you agree that Meghan Callaway shall not be liable or responsible for any injuries to you resulting from your participation in this workout program (whether at home, at a health club, or anywhere else).