Bruce’s Bodyweight Routine

Abs Day 1 (Pushing + Abs)

As slow as possible 30reps each. 1A. Vertical Pushing Exercises (3x12)
● Leg raises (Lying)
Dips of all kinds
● Dumbbell Side bends (both sides) prereq: support hold for 30+secs
● Dumbbell Twists ● Dips
● Plank (1min) ● Leaning Forward Dips
● Abdominal Air Bike ● Forearm Dips -> Triceps Dips
● Side Plank (both sides)(1min) ● Single Bar Dips
● Abdominal flutter kicks ● Weighted Dips
● Side crunches with leg lifts Hand-stand Push Up Progression
● Side touches req: master Dips
● Hollow Body (+/- 30sec) ● Pike Pushup
● sit-ups (as much as possible) ● Box Pushup
● Wall Hand-stand Negative Push Up (One
Skill Work + Warm-Up (5–20 min) VERY SLOW Rep)
● FS HS Negative Push Up (SLOW!)
Warm-Up routine of choice (dynamic stretches)
● Wall Hand-stand Push Up
● Freestanding Handstand Push Up
L-sit progressions (60sec)
● Foot sup-ported L-sit (shoul-ders
1B. Horizontal Pushing (3x12)
down)
● Tuck L-sit One Arm Push Up Progression
● Full L-sit ● Push up (Normal, Wide & Diamond)
Hand-stand Practice (60sec) ● Decline Push ups
● Crow Pose ● One Arm Archer Push Up (6 - 12″ block)
● HS stomach to wall ● Inclined One Arm Push up (the higher the
● HS back to wall easier, against a wall=easiest)
● Freestanding HS ● Straddled One Arm Push up
Hangs (60sec) ● One Arm Push Up
● Bar Dead Hang ● Decline One Arm Push up
● Inverted Hang
● German Hang Planche Progression
Frogstand (60sec) ● One Arm Plank (60sec+ each arm)
● Arms bend ● Planche Leans
● Arms straight ● One-legged Tuck Planche
● Tuck Planche
● Advanced Tuck Planche
● Straddle Planche
● Supplemental: Pseudo Planche Push Ups
Day 2 (Pulling + Abs)
2A. Vertical Pulling (3x12)
One Arm Chin Up Progression
● Negative pull ups if can-not do 1 pull up
● Pull ups (Chest to Bar!)
○ Wide Arm Pull Ups
○ FAST Pull Ups
○ L-Sit Pull Ups
● Weighted Pull/Chin ups
● Archer Pull/Chin Ups
● Assisted One Arm Pull Ups (towel)
● Negative One Arm Chin ups (use a low
bar; master back lever and muscle ups
before doing this)
● One Armed Chin Ups
Muscle Up Progression
req: 3×10 chest-to-bar pull ups & 3×12 full dips
● False Grip Dead Hang (3x30sec)
● False Grip Pull Ups (3x12)
● Forearm Dips
● Negative Muscle Up
● Muscle Up (Kipping)
● Muscle Up (Strict) (pull really hard so your
body goes up and over the bar)
2B. Horizontal Pulling (3x15 or 60sec)
Front Lever Progressions
req: L-hang 3x30sec and skin the cat 3x5
● Tuck Front Lever (scapulae together!)
● Advanced Tuck Front Lever
(flatten back; form 90° angle with
legs/hips)
● Single Leg Front Lever (do both legs!)
● Straddle Front Lever
● Full Front Lever
Day 2 (Horizontal Pulling Continued)
Back Lever Progressions
req: German Hang 3x30sec and skin the cat 3x5
● Tuck Back Lever
● Advanced Tuck Back Lever
(flatten back, form 90° with legs/hips)
● Strad-dle Back Lever
● Full Back Lever
Day 3 (Legs + Abs)
● Abs: See Abs routine at start
● Pistol Squat Progression 3x12
○ Deck Squats (with weight)
○ Normal Squats
○ Single Leg Stand Ups
○ Pistol Squats
● More Legs 4sets
○ 10 Lunges (Each Leg)
○ 15 Normal Squats
○ 15 Calf Raises (Each Leg)
○ 15 Wide Squats
○ 10 Leg Raises from ground
(The famous Knee to the Face move)
Human Flag Progressions (do both sides)
Prereq: 3×5 Wall Handstand Push ups
● Vertical Flag (Legs against P bar)
(hold for 30sec)
● Negative Flag (One Knee Bent) 3x12
● Negative Flag (Straight Legs) 3x12
● Full Flag (as long as possible)