Two Workouts - Bodyweight Strength Training - 3-day Split Block #1

	B	C	D	E	G	H	I	J	L	M	N	O	Q	R	S	T
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2		TWO WORKOUTS - Bodyweight Strength Training
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5		3-day split
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7		https://twoworkouts.blogspot.com/				Questions? E-mail: twoworkoutsonly@gmail.com
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9	Workout days for example Monday A, Wednesday B & Thursday C. Minimun 1 rest day between workouts.									Training weeks	6
10	60-90sec rest between sets
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12		Chest & Triceps & Calves				Back & Biceps & Abs				Legs & Shoulders				[Enter name]
13	Group	Exercise	Sets	Reps	Group	Exercise	Sets	Reps	Group	Exercise	Sets	Reps	Group	Exercise	Sets	Reps
14	Chest	3. Chest Dip	3	6-8	Back	5. Chinup/pullup	3	6-8	Legs	6.3 Elevated pistol squat	4	6-8	None	-	5	8-10
15	Chest	3. Decline push-up	3	8-10	Back	3. Inverted Row	3	8-10	Legs	5. Skater squat	3	8-10	None	-	5	8-10
16	Chest	2. Chair seat dips with legs elevated	3	8-10	Back	3. Rack pullup legs elevated	3	8-10	Hamstrings	2. Elevated hamstring heel curl	3	8-10	None	-	5	8-10
17	Triceps	2. Close grip push-up	3	6-8	Biceps	2. Short lever inverted curl	3	6-8	Shoulders	3. Pike push-up	3	6-8	None	-	5	8-10
18	Triceps	2. Table height tricep extension	3	8-10	Biceps	1.Bodyweight bicep curl	3	8-10	Shoulders	Y raise	3	10-12	None	-	5	8-10
19	Calves	5. Elevated one leg calf raise	3	6-8	Abs	4. Hanging knee raise	3	6-8	Shoulders	Ring rear delt flye	3	10-12	None	-	5	8-10
20	Calves	4. Floor one leg calf raise	3	8-10	Abs	Crunches	3	8-10	None	-	5	8-10	None	-	5	8-10
21	None	-	5	8-10	Extensions	2. Short Bridge	3	8-10	None	-	5	8-10	None	-	5	8-10
22	None	-	5	8-10	None	-	5	8-10	None	-	5	8-10	None	-	5	8-10
23	None	-	5	8-10	None	-	5	8-10	None	-	5	8-10	None	-	5	8-10
24	None	-	5	8-10	None	-	5	8-10	None	-	5	8-10	None	-	5	8-10
25	None	-	5	8-10	None	-	5	8-10	None	-	5	8-10	None	-	5	8-10
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27		Weekly sets				Instructions:
28		Legs	7			•Save a copy to your own Google Drive to enable editing
29		Calves	6			•Training block length 5 to 12 weeks (Week 1 ramp-up/deload, weeks 2-12 regular weeks)
30		Chest	9			•Starts automatically with lower training volume on Week 1. Around 50% of normal sets.
31		Back	9			•After completing a training block save a copy and rename it as Block #2. Clear logs from previous block
32		Shoulders	9			•You can switch some exercises when you enter another training block
33		Abs	6			•You can add your own exercises to Exercise List, Guides and Videos sheet
34		Hamstrings	3
35		Extensions	3
36		Triceps	6
37		Biceps	6
38		Total	64
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