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Outlive Mens No Equipment Bodyweight Workout Beta 0.2.0

The document outlines a 4-week workout program consisting of warm-up drills, 3 circuits (A, B, C) per session, and an optional Hollywood circuit. Each circuit includes 2 exercises performed for multiple sets and repetitions. The program progresses each week by increasing sets, repetitions, or difficulty of exercises (such as adding weight with a backpack).

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kiyer0110
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© © All Rights Reserved
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165 views5 pages

Outlive Mens No Equipment Bodyweight Workout Beta 0.2.0

The document outlines a 4-week workout program consisting of warm-up drills, 3 circuits (A, B, C) per session, and an optional Hollywood circuit. Each circuit includes 2 exercises performed for multiple sets and repetitions. The program progresses each week by increasing sets, repetitions, or difficulty of exercises (such as adding weight with a backpack).

Uploaded by

kiyer0110
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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outlive

Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS

All Four Reach 1 5 Breaths


CIRCUIT A WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Push-Up 1 2 15F
2 3 15F
3 4 15F
4 5 15F
Chair-Supported Backpack Row 1 2 15F
2 3 15F
3 4 15F
4 5 15F
CIRCUIT B WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Romanian Deadlift Holding Backpack 1 1 15


2 2 15
3 2 15
4 2 15
1-Arm Shoulder Press with Backpack 1 1 12/side
2 2 12/side
3 2 12/side
4 2 12/side
CIRCUIT C WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Push-Up Plank 1 1 5 breaths


2 2 5 breaths
3 2 5 breaths
4 2 5 breaths
Goblet Squat Holding Backpack 1 1 8
2 2 8
3 2 8
4 2 8
OPTIONAL HOLLYWOOD CIRCUIT WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Abs—Reverse Crunches 1 1 AMRAP


2 2 AMRAP
3 2 AMRAP
4 3 AMRAP
Triceps—Tricep Dips on Couch Edge 1 1 AMRAP
2 2 AMRAP
3 2 AMRAP
4 3 AMRAP
outlive

Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS

Bird Dog 1 5/side


CIRCUIT A WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Two-Point Backpack Row 1 2 12F


2 3 12F
3 4 12F
4 5 12F
Push-Up to Downward Dog 1 2 12F
2 3 12F
3 4 12F
4 5 12F
CIRCUIT B WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Romanian Deadlift Holding Backpack 1 1 10


2 2 10
3 2 10
4 2 10
1-Arm Shoulder Press with Backpack 1 1 12/side
2 2 12/side
3 2 12/side
4 2 12/side
CIRCUIT C WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Push-Up Plank 1 1 5 breaths


2 2 5 breaths
3 2 5 breaths
4 2 5 breaths
Split Squat Holding Backpack 1 1 5/side
2 2 5/side
3 2 5/side
4 2 5/side
OPTIONAL HOLLYWOOD CIRCUIT WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Biceps—Curls with backpack 1 1 AMRAP


2 2 AMRAP
3 2 AMRAP
4 3 AMRAP
Obliques—Russian Twists with Book 1 1 AMRAP
2 2 AMRAP
3 2 AMRAP
4 3 AMRAP
outlive

Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS

90/90 Hip Lift on couch with towel 1 5 breaths


CIRCUIT A WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

1-Arm Shoulder Press with Backpack 1 2 15F


2 3 15F
3 4 15F
4 5 15F
Chair-Supported Backpack Row 1 2 15F
2 3 15F
3 4 15F
4 5 15F
CIRCUIT B WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Romanian Deadlift Holding Backpack 1 1 15


2 2 15
3 2 15
4 2 15
1-Arm Shoulder Raise with Backpack 1 1 12/side
2 2 12/side
3 2 12/side
4 2 12/side
CIRCUIT C WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Push-Up Plank 1 1 5 breaths


2 2 5 breaths
3 2 5 breaths
4 2 5 breaths
Goblet Squat Holding Backpack 1 1 8
2 2 8
3 2 8
4 2 8
OPTIONAL HOLLYWOOD CIRCUIT WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Abs—Flutter Kicks 1 1 AMRAP


2 2 AMRAP
3 2 AMRAP
4 3 AMRAP
Obliques—Side Plank Hip Lifts 1 1 AMRAP
2 2 AMRAP
3 2 AMRAP
4 3 AMRAP
outlive

Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS

Cat Camel 1 5
CIRCUIT A WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Decline Push-Up 1 2 12F


2 3 12F
3 4 12F
4 5 12F
Chair-Supported Backpack Row 1 2 12F
2 3 12F
3 4 12F
4 5 12F
CIRCUIT B WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Romanian Deadlift Holding Backpack 1 1 10


2 2 10
3 2 10
4 2 10
1-Arm Shoulder Press with Backpack 1 1 12/side
2 2 12/side
3 2 12/side
4 2 12/side
CIRCUIT C WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Push-Up Plank 1 1 5 breaths


2 2 5 breaths
3 2 5 breaths
4 2 5 breaths
Split Squat Holding Backpack 1 1 5/side
2 2 5/side
3 2 5/side
4 2 5/side
OPTIONAL HOLLYWOOD CIRCUIT WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Abs—Reverse Crunches 1 1 AMRAP


2 2 AMRAP
3 2 AMRAP
4 3 AMRAP
Biceps—Curls with backpack 1 1 AMRAP
2 2 AMRAP
3 2 AMRAP
4 3 AMRAP
outlive

Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS

Side Plank 1 3 breaths/side

CIRCUIT A WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Two-Point Backpack Row 1 2 15F


2 3 15F
3 4 15F
4 5 15F
Push-Up to Downward Dog 1 2 15F
2 3 15F
3 4 15F
4 5 15F
CIRCUIT B WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Romanian Deadlift Holding Backpack 1 1 15


2 2 15
3 2 15
4 2 15
1-Arm Shoulder Press with Backpack 1 1 12/side
2 2 12/side
3 2 12/side
4 2 12/side
CIRCUIT C WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Push-Up Plank 1 1 5 breaths


2 2 5 breaths
3 2 5 breaths
4 2 5 breaths
Goblet Squat Holding Backpack 1 1 8
2 2 8
3 2 8
4 2 8
OPTIONAL HOLLYWOOD CIRCUIT WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Abs—Flutter Kicks 1 1 AMRAP


2 2 AMRAP
3 2 AMRAP
4 3 AMRAP
Triceps—Tricep Dips on Couch Edge 1 1 AMRAP
2 2 AMRAP
3 2 AMRAP
4 3 AMRAP

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