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BW Beginner Strength

This document outlines a bodyweight beginner strength training program consisting of two workouts - A and B. Each workout includes 3-4 exercises performed for 2-3 sets of varying reps with rest intervals between sets. Exercises target the entire body and include squats, pushups, planks, and more. The program provides two schedules - one adjusting the number of sets each time and one adjusting the sets weekly. Warm-up exercises like leg lowering and squats are also recommended before each workout.

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46 views

BW Beginner Strength

This document outlines a bodyweight beginner strength training program consisting of two workouts - A and B. Each workout includes 3-4 exercises performed for 2-3 sets of varying reps with rest intervals between sets. Exercises target the entire body and include squats, pushups, planks, and more. The program provides two schedules - one adjusting the number of sets each time and one adjusting the sets weekly. Warm-up exercises like leg lowering and squats are also recommended before each workout.

Uploaded by

pdasilva
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Bodyweight Beginner Strength

• Use a roller if you have one. Before doing prep work, roll sore areas for 30 seconds to 1
minute each.
• If needed, cool down with static stretching after the workout.
• Reading the workout:
o Numbered letters are performed sequentially (exercise 1, 2, 3, full rest, 2nd set..)
o Except for tempo, a dash represents a week (example: sets at 2-3-2, 1st week
you’re doing 2 sets, 2nd week 3 sets, 3rd week back to 2 sets).
o Tempo work format is lowering – hold – effort – rest in between a rep
(example: push-ups at 2-1-1-1 means 2 counts going down, 1 count pause at
bottom position (not resting on the floor), 1 count going up, pause 1 count
before doing another rep).
• Attention to detail/form all the time.
• Here are the suggested schedules:

o Schedule A
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
A B A
B A B
A B A
*number of sets/reps/rest intervals adjust every time you do a workout

o Schedule B
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
A B A B
A B A B
A B A B
*number of sets/reps/rest intervals adjust every week

• Warm-up / prep work:

EXERCISE SETS REPS


Leg Lowering w/
Support 1 10
Squat Hold w/ Wall
Slides 1 10
Glute Bridges 1 10
Reverse Nordics 1 10
10 forwards /
Arm Circles 1 10 backwards
WORKOUT A
REST
EXERCISE SETS REPS INTERVALS TEMPO
A1 Squat 2-3-2 15-12-12 20s-20-20s 3-1-1-1
A2 Push-ups 2-3-2 10-8-10 20s-20-20s 2-1-1-1
A3 Hollow Body Holds 2-3-2 20s-30s-30s 1:30-1-1
B1 Hip Hinges 2-3-2 15-12-12 20s-20-20s 3-1-1-1
B2 Bent Over YTWL 2-3-2 3ea-5ea-5ea 20s-20-20s 1-1-1-0
B3 Plank Shoulder Taps 2-3-2 8ea-10ea-10ea 1:30-1-1
C1 Lateral Squats 2-3-2 10ea-8ea-10ea 20s-20-20s 2-0-1-1
C2 Glute Bridges 2-3-2 15-12-12 20s-20-20s 1-2-1-1
C3 Hamstring Walkouts 2-3-2 6-8-8 20s-20-20s
C4 Black Burns 2-3-2 5-5-5 1:30-1-1
E1 Jumping Jacks 2-3-2 20-20-25 45s-30s-30s

WORKOUT B
REST
EXERCISE SETS REPS INTERVALS TEMPO
A1 Split Squat 2-3-2 10-8-10 20s-20-20s 3-1-1-1
A2 Wall Sit w/ Slide 2-3-2 10-10-10 20s-20-20s 2-1-1-1
A3 Front Plank 2-3-2 20s-30s-30s 1:30-1-1
B1 Inverted Hamstring 2-3-2 10-8-10 20s-20-20s 3-1-1-1
B2 Bent Over YTWL 2-3-2 3ea-5ea-5ea 20s-20-20s 1-1-1-0
B3 Side Plank 2-3-2 20s-30s-30s 1:30-1-1
C1 Lateral Squats 2-3-2 10ea-8ea-10ea 20s-20-20s 2-0-1-1
C2 1L Glute Bridges 2-3-2 10ea-8ea-10ea 20s-20-20s 1-2-1-1
C3 Hamstring Walkouts 2-3-2 6-8-8 20s-20-20s
C4 Black Burns 2-3-2 5-5-5 1:30-1-1
20ea-20ea-
E1 Mountain Climbers 2-3-2 25ea 45s-30s-30s

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