Welcome to The Sicilian Program, The Sicilian philosopher Archimedes once said, “Give me a firm place to stand and a lever, and I can move the Earth.” He was obsessed with forces, weight, balance and gravity; his scientific discoveries are legendary. This bodyweight program is inspired by the beautiful island of Sicily in Southern Italy, where me and Archimedes were born. Crafted over millennia by a fiery volcano, crashing waves, fertile earth... Sicily has been home to powerful philosophers, kings, Greek heroes and gods. The Sicilian Program will help you develop heroic strength, an invincible mindset and an obsessive passion for breaking new ground. Get ready to feel the fire of Mt Etna! PROGRAM STRUCTURE. Back in the day... there were no gyms, protein shakes, supplements, or fast foods... athletes and warriors used to train with their bodies. They were sometimes lifting objects such as stones and trees. There wasn't plenty of food available, you had to hunt animals to eat, and there were days of no eating at all! Now take a step back, and visualise yourself as an ancient Sicilian warrior. This is a FULL BODYWEIGHT PROGRAM, you will be training 4 to 5 days a week, resting when needed (listen to your body), eating 2 BIG meals a day and fasting at dinner. Yes, no dinner! You'll be going to bed at empty stomach. Alternatively, we recommend using Intermittent Fasting and eating on a 16:8 window. WEEK 1 Day 1, Akragas Workout. Day 2, Catania Workout. Day 3, Eryx Workout. Day 4, Strait of Messina. Day 5, Syracuse Workout. Day 6, Super Circuit, The 300 Day 7, Stretching. WEEK 2 Day 8, Trinacria Workout. Day 9, Push vs Pull Workout. Day 10, Every Second Count Workout. Day 11, Dynamic Duos Workout. Day 12, Hi-Lo Workout. Day 13, FIVE Workout. Day 14, Stretching. WEEK 3, repeats week one. WEEK 4, repeats week two. Listen to your body and take REST DAYS accordingly. It's okay to take one or two days off, depending on your muscle pain. ENJOY!!