Two Workouts - Bodyweight Strength Training - Full body Simple 2x week - Block #1

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	Q	R	S	T
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2			TWO WORKOUTS - Bodyweight Strength Training
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5			Full body Simple 2x week
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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 & Thursday B with minimun 2 days of rest between											Training weeks	6
10		Exercises done in pairs or triplets (A1&A2, B1&B2&B3 etc) as alternating sets to save time with 30-60sec rest between exercises.
11		Select exercises you can do 8-12reps on your first set. Train each set to failure or close to it. If your reps drop below 6 for any set drop to an easier exercise.
12			Workout A					Workout B					[Alternative Workout B Squat, Dip & Row]				[Enter name]
13		Group	Exercise	Sets	Reps		Group	Exercise	Sets	Reps		Group	Exercise	Sets	Reps	Group	Exercise	Sets	Reps
14	A1	Legs	6.3 Elevated pistol squat	5	6-8	A1	Legs	6.3 Elevated pistol squat	5	6-8	A1	None	6.3 Elevated pistol squat	5	8-10	None	-	5	8-10
15	A2	Chest	3. Decline push-up	5	6-8	A2	Chest	3. Decline push-up	5	6-8	A2	None	3. Chest Dip	5	8-10	None	-	5	8-10
16	A3	Back	5. Chinup/pullup	5	6-8	A3	Back	5. Chinup/pullup	5	6-8	A3	None	3. Inverted Row	5	8-10	None	-	5	8-10
17	(B1)	Abs	2. Crunch	2	6-8	(B1)	Abs	2. Crunch	2	6-8	(B1)	None	2. Crunch	2	6-8	None	-	5	8-10
18	(B2)	Extensions	2. Short Bridge	2	6-8	(B2)	Extensions	2. Short Bridge	2	6-8	(B2)	None	2. Short Bridge	2	6-8	None	-	5	8-10
19	(B3)	Calves	5. Elevated one leg calf raise	2	6-8	(B3)	Calves	5. Elevated one leg calf raise	2	6-8	(B3)	None	5. Elevated one leg calf raise	2	6-8	None	-	5	8-10
20		None	-	5	8-10		None	-	5	8-10		None	-	5	8-10	None	-	5	8-10
21		None	-	5	8-10		None	-	5	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	10				•Save a copy to your own Google Drive to enable editing
29			Calves	4				•Training block length 5 to 12 weeks (Week 1 ramp-up/deload, weeks 2-12 regular weeks)
30			Chest	10				•Starts automatically with lower training volume on Week 1. Around 50% of normal sets.
31			Back	10				•After completing a training block save a copy and rename it as Block #2. Clear logs from previous block
32			Shoulders	0	2-3 sets of indirect work from push			•You can switch some exercises when you enter another training block
33			Abs	4				•You can add your own exercises to Exercise List, Guides and Videos sheet
34			Hamstrings	0	2-3 sets of indirect work from squats
35			Extensions	4
36			Triceps	0	2-3 sets of indirect work from push
37			Biceps	0	2-3 sets of indirect work from pull
38			Total	42
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40			•Shoulders, Arms & hamstrings get some indirect stimulus so actual volume for those muscle groups is around 2-3sets.
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