Project: Kratos Bodyweight High Intensity Training

Project: Kratos Program Handbook for Bodyweight High Intensity Training

Project: Kratos – named for the Greek god of strength and power – is a bodyweight high intensity training program designed to maximize full-body strength, conditioning, and body composition, safely, efficiently, and with little or no equipment.

The Project: Kratos program handbook covers dynamic and static high intensity training protocols and practical, efficient scaling and progression system for accommodating trainees of all strength levels, full-body, body-part specialization, and metabolic conditioning workouts, and provides detailed instructions with photos for the performance of dozens of bodyweight exercises for all major muscle groups.

e-book: $29.99 (instant download)

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print book: $34.99 (plus $5 shipping within the United States and Canada, $10 international) Print books usually ship within a day or two of ordering, via USPS First Class or First Class International Mail. You will receive an e-mail notification from the printer when your book ships.


Table of Contents


General Exercise Guidelines

Speed of Movement and Turnarounds


Neutral Head and Neck Position

Exertional Discomfort versus Pain

Momentary Muscular Failure (MMF)

The Five Level Dynamic Protocol

Range of Motion


The Timing and ROM Matrix

Modifying Leverage for Short ROM Exercises

Bilateral to Unilateral Progressions

Determining Your Starting Level

Changing Levels during an Exercise


Static Holds

Timed Static Contraction (TSC)

Self-Timing Static Holds and Timed Static Contractions

Exercise Progressions


Isochronal Progression

Couples and Small Group Training

The Workouts

Exercise Selection

Basic Workout Structure

Specialization Workouts

Workout Volume and Frequency

Workout Names

What You Need

Basic Bodyweight Training Setup

Buying Bodyweight Equipment

DIY Bodyweight Equipment

Kratos (The Basic Workout)


TSC Pullover

TSC Arm Curl



Unilateral Squat

Inverted Row

TSC Simple Row

Pike Push-Up

TSC Lateral Raise

Prone Trunk Extension


Upper versus Lower Abs

Heel Raise

TSC Neck Extension

TSC Neck Flexion

Zelus (The Alternate Basic Workout)

Wide-Grip Pull-Up

Parallel Bar Dip

Triceps Push-Up


Underhand-Grip Row

Half-Handstand Push-Up

Hip Raise

Leg Raise

TSC Neck Lateral Flexion

Infimetric Neck Rotation

Cerberus (The 3×3 Workout)

3×3 Workouts for Small Group Training

Heracles (Alternate 3×3 Workout)

Inverted Curl

Body Part Specialization Workouts

Ares (Arms and Shoulders)

Zeus (Chest and Back)

TSC Chest Fly

Hermes (Legs)

UXS Leg Curl

UXS Leg Extension

Bia (Glutes and Thighs)

TSC Hip ADduction

TSC Hip ABduction

Adonis (Abs and Obliques)

Hanging Reverse Crunch


Prone Trunk Rotation

Hanging Trunk Rotation

Side Plank

Grip and Forearm Exercises

Diet and Supplements

Losing Fat

Building Muscle


The ECA Stack and Yohimbine

Tracking Progress


Body Composition

Body Part Circumference Measurements

Comparison Photography

Workout Charts


Online Resources

Workout and Measurement Charts

Bodyweight Exercise Equipment

Useful Smart Phone and Tablet Apps

Feedback from readers:

“Baye applies sane, sensible guidelines and his exercise selections are all good ones.” – Ellington Darden, PhD

“Drew’s latest work, Project: Kratos – named for the Greek god of strength and power – is a bodyweight high intensity training program designed to maximize full-body strength, conditioning, and body composition. With safety, efficiency and little or no equipment as a basis for his book, Drew worked to develop a program that goes beyond the average application most people are accustomed to. Those of you who are familiar with Drew’s writings, videos and other projects know how thorough he is in his research and the manner in which he conveys every nuance. Trust me when I tell you, no stone goes unturned in Kratos and to say I’m impressed would be an understatement.”  – Fred Fornicola

“I own pretty much all of the major bodyweight training books that have come out over the last few years such as You Are Your Own Gym, Body by You, Overcoming Gravity, Pushing the Limits, Raising the Bar, Bodyweight Strength Training, and Convict Conditioning. I would say that the Project: Kratos Bodyweight High Intensity Training book is definitely the most well thought out and effective of the bunch and would be my recommendation as the single best bodyweight training book around.”  – Bill Cameron

“This manual is excellent!  I went to Starbucks and read this thing entirely today – well done!”

“I like the content of your book.  Content is arranged very logically and explanations are clear and easy to understand.”

“For those who utilize or are looking to utilize bodyweight workouts… this has to be one of the best ebooks/books I’ve ever come across. No B.S. instruction with obvious skill and knowledge on Drew’s part. Qualities that many health “professionals” truly lack these days. Enough already… just buy it!”

“… it’s already a load of good information for bodyweight exercise.”

“The results we achieved until now are unbelievable. I lost 20kg of weight and I’m now stronger than ever in my life (and I did intense sport for decades). My wife is now – aged 55 – for the first time in her life able to perform pullups, real pushups and so on. She achieved these results in less than 3 month. After finishing today’s training a few minutes ago, I just want to let you know. The change in nutrition and training according to your program where the most important contributions to our health and strength for decades.” – Kilian & Regina G.

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17 Responses to Project: Kratos Bodyweight High Intensity Training

  1. Matthew Webb July 19, 2013 at 12:48 pm #

    Do you have a table of contents for Program Kratos? What is the page count?

    Matthew Webb

    • Drew Baye July 19, 2013 at 12:56 pm #

      Matthew, depending on final formatting it will probably end up being around 50 to 60 legal sized pages. Unlike some authors who pad their books out with lots of fluff for “thud factor” I try to convey the information people need as efficiently as possible. Every second you spend reading this or anything else is a second of your life you’ll never get back, and I’m not going to waste readers time on anything that doesn’t benefit them somehow.

      The Project: Kratos program handbook covers everything a person needs to know to follow the program – protocol, workouts, exercise guidelines, diet, and how to track it all. Eventually a more comprehensive manual will be produced incorporating feedback and case studies from people following the program along with more of the science behind it.

      • Drew Baye October 22, 2013 at 1:02 pm #

        The final book ended up being over double my initial estimate at 120 pages at 8.5×11 inches. The final page count at the 6×9 size is 156 pages, not including the index.

  2. Matthew Webb July 22, 2013 at 8:39 pm #

    Drew, thanks for the detailed reply. I appreciate that you don’t have any fluff in the project. One more question, what training equipment, if any, is required to do the routines?

    • Drew Baye July 24, 2013 at 9:12 am #


      No equipment is required. There are exercises for every muscle group which can be performed in an empty room with adequate floor space and nothing else. I recommend having bars at approximately arms length overhead and waist height for chin-ups, pull-ups, and inverted rows and having a good mat for floor exercises, however.

  3. Yuri July 31, 2013 at 3:14 am #

    HIT is hard but so effective and takes so much less time. I will read through the full version and use its knowledge to get in shape and improve my health as i am going on a long vacation soon.

  4. Glen August 7, 2013 at 7:52 pm #

    For those who utilize or are looking to utilize bodyweight workouts… this has to be one of the best ebooks/books I’ve ever come across. No B.S. instruction with obvious skill and knowledge on Drew’s part. Qualities that many health “professionals” truly lack these days. Enough already… just buy it!

    • Drew Baye August 8, 2013 at 1:26 pm #

      Thanks Glen,

      Glad you like it.

  5. Darin August 14, 2013 at 4:48 pm #


    Are the exercises grouped with alternatives for the various muscle groups? For example: chin ups – alternate for no chin up bar handy is xx or yy.

    • Drew Baye August 15, 2013 at 11:15 am #


      Yes, alternates are included for many of the exercises for when the required equipment is not available.

  6. David Bier December 6, 2013 at 1:33 pm #

    Just a little review; I’ve been using this book for 5 weeks now. It’s brilliant – I’ve seen consistent strength gains, even on exercises I’d been plateau’d on for months. The multi level approach is a great way of scaling while keeping the work progressive. I think the only thing I’d like to see is a list of progressions for each exercise as it is not always obvious what you can do when you top out the L5 – trunk extensions and heel raises for instance.
    In my case I’m using Convict Conditioning progressions for the relevant bodyparts which gives me that sense of progression. I’ll probably read Al Kavadlo’s stuff at some point to give me more ideas along these lines.

    The combination of HIT, Drew’s scaling, and other calisthenic writers’ progressions feels like a powerful one that will serve me for a very long time to come…and extremely efficiently. Thanks Drew.

    • Drew Baye December 6, 2013 at 3:16 pm #


      Thanks. I had considered adding additional progressions as well as a section on using intentional antagonistic co-contraction to make the exercises harder after level five for stronger trainees, but wanted to experiment with them more first to determine the best ones.

  7. Jan March 3, 2014 at 4:46 pm #


    Kratos is a great crystal clear concept and I find in particular the different difficulty levels extremly well elaborated.
    I am coming from a Body by Science on Nautilus equipment background but now want to focus on HIT bodyweight because it strikes me as more “natural”. My question is about the workout frequency. While in BBS for advanced trainees suggester resting periods of 7 to 10 days are not uncommon (and I believe to feel that I need these resting periods) you suggest to do the Kratos workout every 3 to 4 days with even more exercises per workout.
    Could you please explain the differences? The TULs seem to be quite in the same range (suggested 90 secs). Thank you!

    • Drew Baye March 18, 2014 at 6:44 pm #


      While once weekly training can be effective most people recover and respond quickly enough to be able to make better progress training more frequently.

  8. Randall April 14, 2014 at 12:47 pm #

    This book has helped me enormously with my own training, but more importantly, it has taught me ways to work with my younger clients (kids from 10 to 15) and my older clients 80+. I have been able to adapt my own training routines so that I can train at home. I was finding body-weight exercises not challenging enough until I tried out some of the concepts in this book.

    • Drew Baye April 14, 2014 at 1:24 pm #

      Hey Randall,

      Thanks for the feedback!

  9. Matt September 6, 2014 at 2:23 pm #

    Ye always love learning how to do DIY workout stations :)

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