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  • Workout Exercise Progression Sets Reps Rest (Mins) : Level 4 - Week 1

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    Julio Vera
    374 views8 pages
    The document outlines a 5-week bodyweight training program consisting of 3 workout days per week. Each workout includes exercises like pullups, pushups, rows, dips, and core/balance work. Exercises are prescribed in sets, reps and rest periods. Progressions over the weeks include increasing sets, reps, and hold times with the goal of accumulating more pullups and dips over time.

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    BBW_Level_4

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    The document outlines a 5-week bodyweight training program consisting of 3 workout days per week. Each workout includes exercises like pullups, pushups, rows, dips, and core/balance work. Exercises are prescribed in sets, reps and rest periods. Progressions over the weeks include increasing sets, reps, and hold times with the goal of accumulating more pullups and dips over time.

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    © All Rights Reserved
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    Download as pdf or txt
    374 views8 pages

    Workout Exercise Progression Sets Reps Rest (Mins) : Level 4 - Week 1

    Uploaded by

    Julio Vera
    The document outlines a 5-week bodyweight training program consisting of 3 workout days per week. Each workout includes exercises like pullups, pushups, rows, dips, and core/balance work. Exercises are prescribed in sets, reps and rest periods. Progressions over the weeks include increasing sets, reps, and hold times with the goal of accumulating more pullups and dips over time.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 8

    www.beginbodyweight.

    com
    LEVEL 4 - WEEK 1
    Workout Exercise Progression Sets Reps Rest (Mins)
    Day 1 Pullup accumulate 10 - 20 total self directed
    Day 1 Pushup 3 8 - 15 2:00
    Day 1 Bodyweight Row 3 6 - 10 2:00
    Day 1 Dip accumulate 20 - 30 total self directed
    Day 1 Hollow Body Hold 3 30 - 45s
    Day 1 Scap Pull 3 5-8 1:00
    Day 1 Handstand 4 30 - 45s 1:00
    Day 1 Stomach W-Y 3 5-8 1:00

    Day 2 Band Chinup 3 8 - 10


    Day 2 Dip 3 6 - 10 2:00
    Day 2 Bodyweight Row 3 6 - 10 2:00
    Day 2 Eccentric Pike Pushup 3 3-6 2:00
    Day 2 Ab Wheel Rollout 3 8 - 12 1:00
    Day 2 Handstand 4 30 - 45s 1:00
    Day 2 Stomach W-Y 3 5-8 1:00

    Day 3 Pullup accumulate 10 - 20 total self directed


    Day 3 Pushup 3 8 - 15 2:00
    Day 3 Bodyweight Row 3 6 - 10 2:00
    Day 3 Dip accumulate 20 - 30 total self directed
    Day 3 Hollow Body Hold 3 30 - 45s
    Day 3 Scap Pull 3 5-8 1:00
    Day 3 Handstand 4 30 - 45s 1:00
    Day 3 Stomach W-Y 3 5-8 1:00
    www.beginbodyweight.com
    www.beginbodyweight.com
    LEVEL 4 - WEEK 2
    Workout Exercise Progression Sets Reps Rest (Mins)
    Day 1 Pullup accumulate 10 - 20 total self directed
    Day 1 Pushup 3 8 - 15 2:00
    Day 1 Bodyweight Row 3 6 - 10 2:00
    Day 1 Dip accumulate 20 - 30 total self directed
    Day 1 Hollow Body Hold 3 30 - 45s
    Day 1 Scap Pull 3 5-8 1:00
    Day 1 Handstand 4 30 - 45s 1:00
    Day 1 Stomach W-Y 3 5-8 1:00

    Day 2 Band Chinup 3 8 - 10


    Day 2 Dip 3 6 - 10 2:00
    Day 2 Bodyweight Row 3 6 - 10 2:00
    Day 2 Eccentric Pike Pushup 3 3-6 2:00
    Day 2 Ab Wheel Rollout 3 8 - 12 1:00
    Day 2 Handstand 4 30 - 45s 1:00
    Day 2 Stomach W-Y 3 5-8 1:00

    Day 3 Pullup accumulate 10 - 20 total self directed


    Day 3 Pushup 3 8 - 15 2:00
    Day 3 Bodyweight Row 3 6 - 10 2:00
    Day 3 Dip accumulate 20 - 30 total self directed
    Day 3 Hollow Body Hold 3 30 - 45s
    Day 3 Scap Pull 3 5-8 1:00
    Day 3 Handstand 4 30 - 45s 1:00
    Day 3 Stomach W-Y 3 5-8 1:00
    www.beginbodyweight.com
    www.beginbodyweight.com
    LEVEL 4 - WEEK 3
    Workout Exercise Progression Sets Reps Rest (Mins)
    Day 1 Pullup accumulate 10 - 20 total self directed
    Day 1 Pushup 3 8 - 15 2:00
    Day 1 Bodyweight Row 3 6 - 10 2:00
    Day 1 Dip accumulate 20 - 30 total self directed
    Day 1 Hollow Body Hold 3 30 - 45s
    Day 1 Scap Pull 3 5-8 1:00
    Day 1 Handstand 4 30 - 45s 1:00
    Day 1 Stomach W-Y 3 5-8 1:00

    Day 2 Band Chinup 3 8 - 10


    Day 2 Dip 3 6 - 10 2:00
    Day 2 Bodyweight Row 3 6 - 10 2:00
    Day 2 Eccentric Pike Pushup 3 3-6 2:00
    Day 2 Ab Wheel Rollout 3 8 - 12 1:00
    Day 2 Handstand 4 30 - 45s 1:00
    Day 2 Stomach W-Y 3 5-8 1:00

    Day 3 Pullup accumulate 10 - 20 total self directed


    Day 3 Pushup 3 8 - 15 2:00
    Day 3 Bodyweight Row 3 6 - 10 2:00
    Day 3 Dip accumulate 20 - 30 total self directed
    Day 3 Hollow Body Hold 3 30 - 45s
    Day 3 Scap Pull 3 5-8 1:00
    Day 3 Handstand 4 30 - 45s 1:00
    Day 3 Stomach W-Y 3 5-8 1:00
    www.beginbodyweight.com
    www.beginbodyweight.com
    LEVEL 4 - WEEK 4
    Workout Exercise Progression Sets Reps Rest (Mins)
    Day 1 Pullup accumulate 10 - 20 total self directed
    Day 1 Pushup 3 8 - 15 2:00
    Day 1 Bodyweight Row 3 6 - 10 2:00
    Day 1 Dip accumulate 20 - 30 total self directed
    Day 1 Hollow Body Hold 3 30 - 45s
    Day 1 Scap Pull 3 5-8 1:00
    Day 1 Handstand 4 30 - 45s 1:00
    Day 1 Stomach W-Y 3 5-8 1:00

    Day 2 Band Chinup 3 8 - 10


    Day 2 Dip 3 6 - 10 2:00
    Day 2 Bodyweight Row 3 6 - 10 2:00
    Day 2 Eccentric Pike Pushup 3 3-6 2:00
    Day 2 Ab Wheel Rollout 3 8 - 12 1:00
    Day 2 Handstand 4 30 - 45s 1:00
    Day 2 Stomach W-Y 3 5-8 1:00

    Day 3 Pullup accumulate 10 - 20 total self directed


    Day 3 Pushup 3 8 - 15 2:00
    Day 3 Bodyweight Row 3 6 - 10 2:00
    Day 3 Dip accumulate 20 - 30 total self directed
    Day 3 Hollow Body Hold 3 30 - 45s
    Day 3 Scap Pull 3 5-8 1:00
    Day 3 Handstand 4 30 - 45s 1:00
    Day 3 Stomach W-Y 3 5-8 1:00
    www.beginbodyweight.com
    www.beginbodyweight.com
    LEVEL 4 - WEEK 5
    Workout Exercise Progression Sets Reps Rest (Mins)
    Day 1 Pullup accumulate 15 - 30 total self directed
    Day 1 Pushup 3 10 - 20 2:00
    Day 1 Bodyweight Row 4 6 - 10 2:00
    Day 1 Dip accumulate 30 - 40 total self directed
    Day 1 Hollow Body Hold 3 45 - 60s
    Day 1 Scap Pull 4 5-8 1:00
    Day 1 Handstand 4 40 - 60s 1:00
    Day 1 Stomach W-Y 3 6 - 10 1:00

    Day 2 Band Chinup 3 10 - 12


    Day 2 Dip 3 8 - 12 2:00
    Day 2 Bodyweight Row 4 6 - 10 2:00
    Day 2 Eccentric Pike Pushup 4 3-6 2:00
    Day 2 Ab Wheel Rollout 3 8 - 12 1:00
    Day 2 Handstand 4 40 - 60s 1:00
    Day 2 Stomach W-Y 3 6 - 10 1:00

    Day 3 Pullup accumulate 15 - 30 total self directed


    Day 3 Pushup 3 10 - 20 2:00
    Day 3 Bodyweight Row 4 6 - 10 2:00
    Day 3 Dip accumulate 30 - 40 total self directed
    Day 3 Hollow Body Hold 3 45 - 60s
    Day 3 Scap Pull 4 5-8 1:00
    Day 3 Handstand 4 40 - 60s 1:00
    Day 3 Stomach W-Y 3 6 - 10 1:00
    www.beginbodyweight.com
    www.beginbodyweight.com
    LEVEL 4 - WEEK 6
    Workout Exercise Progression Sets Reps Rest (Mins)
    Day 1 Pullup accumulate 15 - 30 total self directed
    Day 1 Pushup 3 10 - 20 2:00
    Day 1 Bodyweight Row 4 6 - 10 2:00
    Day 1 Dip accumulate 30 - 40 total self directed
    Day 1 Hollow Body Hold 3 45 - 60s
    Day 1 Scap Pull 4 5-8 1:00
    Day 1 Handstand 4 40 - 60s 1:00
    Day 1 Stomach W-Y 3 6 - 10 1:00

    Day 2 Band Chinup 3 10 - 12


    Day 2 Dip 3 8 - 12 2:00
    Day 2 Bodyweight Row 4 6 - 10 2:00
    Day 2 Eccentric Pike Pushup 4 3-6 2:00
    Day 2 Ab Wheel Rollout 3 8 - 12 1:00
    Day 2 Handstand 4 40 - 60s 1:00
    Day 2 Stomach W-Y 3 6 - 10 1:00

    Day 3 Pullup accumulate 15 - 30 total self directed


    Day 3 Pushup 3 10 - 20 2:00
    Day 3 Bodyweight Row 4 6 - 10 2:00
    Day 3 Dip accumulate 30 - 40 total self directed
    Day 3 Hollow Body Hold 3 45 - 60s
    Day 3 Scap Pull 4 5-8 1:00
    Day 3 Handstand 4 40 - 60s 1:00
    Day 3 Stomach W-Y 3 6 - 10 1:00
    www.beginbodyweight.com
    www.beginbodyweight.com
    LEVEL 4 - WEEK 7
    Workout Exercise Progression Sets Reps Rest (Mins)
    Day 1 Pullup accumulate 15 - 30 total self directed
    Day 1 Pushup 3 10 - 20 2:00
    Day 1 Bodyweight Row 4 6 - 10 2:00
    Day 1 Dip accumulate 30 - 40 total self directed
    Day 1 Hollow Body Hold 3 45 - 60s
    Day 1 Scap Pull 4 5-8 1:00
    Day 1 Handstand 4 40 - 60s 1:00
    Day 1 Stomach W-Y 3 6 - 10 1:00

    Day 2 Band Chinup 3 10 - 12


    Day 2 Dip 3 8 - 12 2:00
    Day 2 Bodyweight Row 4 6 - 10 2:00
    Day 2 Eccentric Pike Pushup 4 3-6 2:00
    Day 2 Ab Wheel Rollout 3 8 - 12 1:00
    Day 2 Handstand 4 40 - 60s 1:00
    Day 2 Stomach W-Y 3 6 - 10 1:00

    Day 3 Pullup accumulate 15 - 30 total self directed


    Day 3 Pushup 3 10 - 20 2:00
    Day 3 Bodyweight Row 4 6 - 10 2:00
    Day 3 Dip accumulate 30 - 40 total self directed
    Day 3 Hollow Body Hold 3 45 - 60s
    Day 3 Scap Pull 4 5-8 1:00
    Day 3 Handstand 4 40 - 60s 1:00
    Day 3 Stomach W-Y 3 6 - 10 1:00
    www.beginbodyweight.com
    www.beginbodyweight.com
    LEVEL 4 - WEEK 8
    Workout Exercise Progression Sets Reps Rest (Mins)
    Day 1 Pullup accumulate 15 - 30 total self directed
    Day 1 Pushup 3 10 - 20 2:00
    Day 1 Bodyweight Row 4 6 - 10 2:00
    Day 1 Dip accumulate 30 - 40 total self directed
    Day 1 Hollow Body Hold 3 45 - 60s
    Day 1 Scap Pull 4 5-8 1:00
    Day 1 Handstand 4 40 - 60s 1:00
    Day 1 Stomach W-Y 3 6 - 10 1:00

    Day 2 Band Chinup 3 10 - 12


    Day 2 Dip 3 8 - 12 2:00
    Day 2 Bodyweight Row 4 6 - 10 2:00
    Day 2 Eccentric Pike Pushup 4 3-6 2:00
    Day 2 Ab Wheel Rollout 3 8 - 12 1:00
    Day 2 Handstand 4 40 - 60s 1:00
    Day 2 Stomach W-Y 3 6 - 10 1:00

    Day 3 Pullup accumulate 15 - 30 total self directed


    Day 3 Pushup 3 10 - 20 2:00
    Day 3 Bodyweight Row 4 6 - 10 2:00
    Day 3 Dip accumulate 30 - 40 total self directed
    Day 3 Hollow Body Hold 3 45 - 60s
    Day 3 Scap Pull 4 5-8 1:00
    Day 3 Handstand 4 40 - 60s 1:00
    Day 3 Stomach W-Y 3 6 - 10 1:00
    www.beginbodyweight.com

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