BULLET PROOF BODY PROGRAM

All rights reserved. No part of this program may be

reproduced without the written permission of Joey
Szatmary.

This program is being offered for education and

informational purposes only. There is a risk with
physical activity.

Please consult with your physician before starting this,

or any exercise program.

Joey Szatmary cannot be held responsible for any injury

that may occur while participating in this program.
Copyright 2013 Bullet Proof Body Program

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MY STORY: Unlike many other athletes out there I

wasn’t too fond of sports! I actually didn’t even
play sports until I was in middle school. I did
however love martial arts and put in three years of
time into it to achieve my black belt in kenpo
karate. Karate taught me many of the components
of strength which created the foundation of my
athletic ability as well as a hard work ethic! If I
wasn’t doing karate, I was playing videos games
which sounds crazy! You can ask most of my best
friends till this day and they will tell you I loved
video games and wanted to be a video game
designer. I was also a bit on the heavier side
growing up and the kid who was picked last to do
anything. The point of me telling you this is to
make sure you know that I wasn’t some kid who
had great genetics and was jacked his whole life.
This information is here to possibly inspire you and
to know that you can do anything you want in life
if you put your mind to it. I wasn’t happy with
myself and my physical being so I changed myself
around and committed to a healthy lifestyle. Years
later I became a division one prospect in sports,
and
wanted to become a full time personal trainer! And here I am happier and healthier than ever, doing
what I love! My mission is to help you become the best version of yourself! I have competed in OCB
(Organization of Competitive Bodybuilding) contests as well as a number of crossfit competitions! I also
played college level lacrosse, and was the captain of both my hometown lacrosse and football team! I
believe that mindset is everything and stand by the quote “whether you think you can or can’t, your
right!”

I have done everything that will be posted below and my system works! I will never make my clients or
athletes do anything I have never done, and I only give people programs that I have completed and that
I know work 100%.

Just a WARNING THOUGH: This is not for everyone, if you are looking to sit around and not train hard
towards your goals it simply won’t happen! This takes time, dedication, and a little bit of craziness to
attain! It takes a warrior mentality!

Every session you hit, you need to prepare for battle, going as hard as you can! 100% and leave nothing
on the battle field.

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The Warrior mindset (one of my biggest secrets)

Every single session prepare yourself to go to battle. Once you step onto the training ground have
confidence that you are going to KILL your training session. Know in your mind and body that you will
give every ounce of sweat and tear your muscle fibers to shreds! Always keep going knowing that
someone is out there working harder than you. If that doesn’t keep you hungry I don’t know what does!
This mindset is what will push you to get that extra rep, and to run a little farther, to hold on a little
longer. 70% mental 30% physical, the will to keep going will get you where you want to be!

If you are willing to work hard, get some sweat dripping, chase after your goals, and have a warrior
mentality! Then this is for YOU!

You can expect to get stronger, faster, more explosive, lean, mean, and overall athletic!

Whether you are a current athlete, ex-athlete, parent, coach, or anyone looking to get back into shape,
this system is for you!

"A Champion Acts in the NOW" – Kai Greene

BULLET PROOF BODY PROGRAM

Who is crushing this?

This program is designed for anyone who is looking to get lean and shredded up! It will also build
explosive power and strength throughout the body. It will destroy fat and build a very athletic
foundation. Like I said before if you’re a division one wrestler all the way to a stay at home parent
looking to get back in shape this is for you!

What does it do?

This program is designed to get you as lean and mean as possible! It is an awesome way to increase your
foundational strength, speed, coordination, agility, and mindset when training!

This program trains you for everyday life, not just on the field. We need to train for anything at any time;
we are human athletes, born to be as athletic as possible and to perform at our highest potential!

This system will take your mind, and body to a whole new level so be ready, stay hungry and train for
battle!

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How does it work?

The Bullet Proof Body program is designed for you to do a 3 week on 1 week off training method. The
weeks that you are training you need to be going ALL OUT! Hitting the training sessions with 100%
intensity and every single ounce of hard work that you have in you! You need to be fully mentally
prepared before/during/after your sessions, as well as physically prepared to put your body through the
ringer!

We are no longer “working out” This is a TRAININ SESSION! Developing yourself, and your physical
being. When you step foot into your battle ground, you MUST ALWAYS BE PREPARED FOR BATTLE!

On the 4th week of training we call this a de-load week, or an off week. Which means you hit your
training so hard for 3 weeks that the 4th week is for you to stay active in different ways then hitting the
sessions prescribed in the program. This is used for recovery, lowering the intensity and volume for a
weak and keeping your body always guessing what is coming next! I personally use this technique and
know it works for a fact! I have had some of my biggest gains in the gym come from this method so
believe me this works!

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LEAVE IT ALL ON THE BATTLEFIELD!

ARE YOU READY?!

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STOP! Before you even think about committing to this program take a moment to think about your goals!
Where you want to be and where you see yourself in the next week, month, and 3 months from now!
YOU MUST HAVE A CLEAR FOCUS ON WHERE YOU WANT TO BE! NOTHING WILL STOP YOU FROM
ATTAINING YOUR GOALS! NO ONE WILL GET IN YOUR WAY! THIS IS YOU AND YOUR JOURNEY! Please
send me a copy as well ([email protected])

DATE:______________

I,_______________________________________(Name) Hereby commit myself to the Bullet Proof Body

Program for all three phases. During these 3 phases I will commit to these rules to obtain my success in life
and becoming the best version of myself, physically and mentally!

• I WILL MAKE NO EXCUSES!

• NO ONE WILL STAND IN MY WAY.
• I AM RESPONSIBLE FOR MY SUCCESS.
• I WILL RE-WRITE MY TOP GOALS EVERY DAY.
• I WILL STAY DETERMINED AND COMMITTED TO THIS PROGRAM.
• I WILL HAVE WARRIOR MENTALLITY EVERY TIME I TRAIN.
• I WILL NOT FAIL!

WRITE DOWN YOUR TOP 3 GOALS… BE SPECIFIC… CLEAR… SET DEADLINES!

1)

2)

3)

Warm-up
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Foam roll and jump rope for 5-10 minutes prior to the warm-up… make sure to stretch out any spots

that you know need extra work as well ex. Knees/back/shoulders/hips Here is a link to how to foam
roll prior to a workout… http://www.youtube.com/watch?v=M5cFAYlccvQ

Preform each movement for thirty seconds

1. Jumping jack
2. Body weight squat
3. Alternating lunges + overhead stretch
4. 10 mountain climbers + 1 push ups
5. Groiners
6. Seal jacks
7. Hip extensions
8. Band pulls
9. Super mans
10. Slow full chest to ground burpees

VIDEO HERE FOR FULL WARM-UP

WARM UP

The warm-up is just as/if not more important than the workout! You need to be warmed up to train at the
intensity to reach your goals!

*Make sure that after each workout you do a “cool down” by either doing some slow jogging or walk after,
followed by stretching and mobility exercises for the muscle groups that you used!

Notes before the program:

Length of the session: The point of this program is to be as intense as possible, no sitting around and talking, stay
focused and on task! You want to get in, hit it hard and get out! The more time spent in the gym the less time the
body has to recover! We want our body to recover as much as possible to set a timer and get going!

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Resting time: There is no “set” resting time! You take the time you need in order to keep your intensity at the
same level. Other than that don’t waste time and keep moving!

General resting tips…

1) When going very heavy rest a little bit more

2) When hitting “turn and Burn” workout, rest less and stay intense!

The only time these rules change is when we are doing our sprints and explosive work! On the Killer Cardio days,
you may be asked to do sprints. In order to see results with these types of exercises we need to let our bodies
recover before hitting the next rep.

Record your progress: THIS IS HUGE! In order to see any differences you need to record everything. Go buy a
journal before you even start this! Every workout needs to be recorded, how you feel, how long it took, what felt
heavy, what felt light… etc.. RECORD EVERYTHING! It’s the only way to track your progress.

Whenever you see SUBMAX anywhere: It means to do as many reps as you can but cut yourself 2-3 reps short
before you would normally fail. Example if your max push-ups is 40 stop your set at 35 reps.

A.M.R.A.P: As Many Reps as Possible… when you see this you have a set time ex. 5 minutes… If the workout called
for a 5 minute AMRAP of burpees… you will do as many burpees as possible in 5 minutes! If it says do 6 burpees
and 5 push ups, you will complete both of them and then keep repeating the cycle until the time is up!

E.M.O.T.M: Every Minute On The Minute, means once a minute starts you have 60 seconds to complete
movement required… then the remainder of the minute is yours to rest before the next minute starts… Ex. 5
burpees EMOTM for 5 minutes…. You would complete 5 burpees which would take 10 seconds, and have 50
seconds to rest until you need to go again! Be careful these get hard as time goes on!

OFF TRAINING DAYS: When you have a scheduled “off” day in the program, that means NO TRAINING! This day is
strategically implemented into the program for your body to heal and recover and get stronger! We get stronger in
our resting periods! However, this doesn’t mean you shouldn’t be stretching, mobilizing, and foam rolling, and
being an active human being! Just stay out of the gym ;] Weeks/Phases: the weeks should be broken down like
this…

Week 1: focus on form and technique, good clean reps.

Week 2: up the weights, push yourself to work harder and fast then the week before, you have the technique
down.

Week 3: BREAK RECORDS! SHATTER OLD TIMES AND WEIGHTS WITH OUTSTANDING FORM!

*** Also when you see the program if movements are grouped together, that means to super set them, and go
from one movement right to the next.

Example: You would hit 5 burpees then 5 pushups right away. Little to-no rest.

1A) 5 burpees

2B) 5 push ups

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Phase 1

DAY 1: Upper Body

1A) 4x8 Bench press

1B) 4x sub max pull-ups *immediately after bench… (can modify with bands/TRX/assistance machine)

2A) 3x10 Incline DB/BB press

2B) 3x10 DB/BB row variation

Turn and burn routine

3x for time:

10 Shoulder presses DB/BB

20 KB swings

10 push ups

Bullet Proof core:

4x

1 Minute plank hold

10 full sit ups (anchor feet)

15 supermans

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DAY 2: Lower Body

1A) 4x8 back squat

1B) 3 max distance broad jumps

2A) 10 walking lunges per leg with DB’s

2B) 10 Leg raises on ground

Turn and Burn Routine:

3x for time:

10 squat jumps

100 jumps ropes

15 yard lizard crawl

Bullet Proof Core:

3x

Side plank hold 1 minute each side

10 knees to elbows ( hanging from pull ups bar )

20 flutter kicks

20 scissor kicks

Day 3: OFF

Rest/recover/mobilize/walk/short jog/relax DAY 4:HIIT KILLER CARDIO

Run each amount of distance prescribed as fast as possible and then rest the amount of time it took you to
complete and then go onto next distance and repeat!

1A: 100m

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1B: 400m

1C: 800m

1D: 1200

*Record each time for each distance and total time of entire workout.

Day 5: OFF

Rest/recover/mobilize/walk/short jog/relax

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Day 6:
Full Body

1A) 5x5 Deadlift

3x

2A) 16 in place alternating lunges with curls

1B) 10 push ups

1C) 10 groiners

3x

3A) sub max dips

2B) 10 Hammer curls

Turn and Burn Routine:

6 minute A.M.R.A.P (as many reps as possible) * make sure to record and get better each week!

8 burpees (chest to floor)

10 KB swings

8 Ball slams

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Bullet Proof Core:

Tabata: 20 seconds on 10 seconds off

Bicycles for 2 minutes

Russian twists for 2 minutes

Plank ups for 2 minutes

PHASE 2: BEAST MODE ACTIVATED

Day 1: Lower Body

1A) 1 E.M.O.T.M box jumps till you find your max height

2A) 4x8 front squats BB/DB

3x

3A) 8 side lunges per leg

1B) 8 toes to bar

Turn and Burn Routine 3x for time:

4A) 6 DB step ups per leg onto box *as heavy as possible

2B) 20 split lunges (bodyweight)

1C) 12 KB drop catches (medium weight)

Bullet Proof Core:

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5 minute A.M.R.A.P

20 knee tucks

15 sit ups with DB press

30 Russian twists

Day 2: HIIT KILLER CARDIO

1A) 6 60 yard sprints

1B) 4 100 yard sprints

1C) 2 400m sprints

1D) 1 800m

• MAKE SURE TO RECORD TIMES OF SPRINTS!

DAY 3: Upper Body

1A) 4x6 incline bench

1B) 4x6 DB Flies

2A) 4x6 BB/DB rows

2B) Submax chin ups *immediately after your rows!

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3x reps 12-

10-8

3A) BB/DB push press

3B) V sits

Turn and Burn routine 3x for time:

4A) 10 feet elevated push ups

4B) 15 yard bear crawl 15 yards and back

1C) 15 burpees

DAY 4: OFF Rest/recover/mobilize/walk/short jog/relax

DAY 5: Full Body

1A) 5x5 dead lifts

2A) 4x10 BB/DB shrugs

3x

3A) 10 alternating curls

1B) 10 tricep press

4x for time:

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10 thrusters

10 burpee jump overs

100 jump ropes

Turn and Burn Routine:

10 minute A.M.R.A.P

20 American kettle bell swings

10 knees to elbows

20 body weight squats

100m run

DAY 6: Killer Cardio

4x’s through:

Each movement is to be performed for 15 yards and jogged back to start

Bear crawl

Frog jump

Duck walk

Crab walk

DAY 7: OFF

Rest/recover/mobilize/walk/short jog/relax

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Phase 3: BREAK

RECORDS!

DAY 1: Upper

3x

1A) 10 flat bench

1B) 10 sit ups

3x

2A) 10 BB/DB row

2B) 10 DB Pull over

1C) 1 max L sit hold

Then…

3A) 3x8 db shoulder press

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3B) 3x8 upright row

1C) 3x8 side DB raises each side

Turn and Burn Routine:

3 minute A.M.R.A.P 3x’s one minute rest between each A.M.R.A.P

12 DB power cleans

10 hand release push ups

10 toes to bar

DAY 2: KILLER CARDIO

10 burpees E.M.O.T.M for 10 minutes… If you fall off and can’t complete 10 in the minute rest the next
minute and hop back on!

Then….

3x for time:

30 Double unders or 60 single jump ropes

20 jacks

10 KB/DB Snatches each arm

1 minute plank

DAY 3: Lower Body

1A) 5x5 box squats

2A) BB/DB Lunges 8 each leg

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1B) 10 broad jumps

3A) 3x 10 pick up squats *pick up Sandbag/DB/KB and squat overhead and then put back down

2B) 3x 10 each leg reverse lunge to high knee

1C) 3x 10 v-sits

Turn and Burn Routine:

5x’s for time…

10 box jumps

10 groiners

50 mountain climbers

DAY 4: OFF Rest/recover/mobilize/walk/short jog/relax

DAY 5: KILLER CARDIO

HILL SPRINTS!!

Find a hill with a 20-30% incline with about 20-35 yards to sprint up!

Sprint all the way to the top and walk back down

Repeat 8-12 times

DAY 6: Full Body

1A) 5x6 sumo deadlift high pull

1B) 5x sub max pull-ups

1C) 5x 1 Jump max height on box *if no box in air

2A) KB/DB windmills 3x8/ per side

2B) 3x15 banded KB/DB swings *if no band then do regular

1C) max distance farmers carry with heavy DB’s

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Turn and Burn Routine:

Complete as many feet elevated push ups as possible in 1 minute rest 1 minute then..

8 minute A.M.R.A.P of:

6 thrusters

10 burpees

8 box jumps

Rest 1 minute

Max set of feet elevated push ups again in a minute

DAY 7: OFF

Rest/recover/mobilize/walk/short jog/relax

*Click the link below that will take you straight to the youtube video with all the movements in the
program. *everything can be done with a barbell/kettle bell or modified for you! Please send any
questions to my e-mail and I will help you as much as possible!

https://www.youtube.com/watch?v=GGFHkt486UM

Remember to keep the mind of a warrior, train aggressive and for purpose. Make this your journey and
take one step, one rep, one breath at a time to achieve your goals. Remember nothing happens
overnight. You need to constantly be working hard and do what it takes to make your dreams come
true. DON’T QUIT! If you have before and after pictures please send them in with a testimonial for me!

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