Two Workouts - Bodyweight Strength Training - Upper/Lower 2x week - Block #1

	A	B	C	D	E	F	G	H	I	J	L	M	N	O	Q	R	S	T
1
2			TWO WORKOUTS - Bodyweight Strength Training
3
4
5			Upper/Lower split 2x week
6
7			https://twoworkouts.blogspot.com/					Questions? E-mail: twoworkoutsonly@gmail.com
8
9		Workout days for example Monday Upper & Thursday Lower with minimun 2 days of rest between										Training weeks	6
10		Exercises done in pairs (A1&A2, B1&B2 etc) as alternating sets to save time with 30-60sec rest between
11
12			Upper					Lower				[Enter name]				[Enter name]
13		Group	Exercise	Sets	Reps		Group	Exercise	Sets	Reps	Group	Exercise	Sets	Reps	Group	Exercise	Sets	Reps
14	A1	Chest	3. Chest Dip	4	6-8	A1	Legs	6.3 Elevated pistol squat	4	6-8	None	-	5	8-10	None	-	5	8-10
15	A2	Back	5. Chinup/pullup	4	6-8	A2	Calves	5. Elevated one leg calf raise	4	6-8	None	-	5	8-10	None	-	5	8-10
16	B1	Chest	3. Decline push-up	4	8-10	B1	Legs	5. Skater squat	4	8-10	None	-	5	8-10	None	-	5	8-10
17	B2	Back	3. Inverted Row	4	8-10	B2	Calves	4. Floor one leg calf raise	4	8-10	None	-	5	8-10	None	-	5	8-10
18	C1	Abs	4. Hanging knee raise	4	6-8	C1	Hamstrings	2. Elevated hamstring heel curl	4	8-10	None	-	5	8-10	None	-	5	8-10
19	C2	Shoulders	3. Pike push-up	4	6-8	C2	Abs	2. Crunch	4	8-10	None	-	5	8-10	None	-	5	8-10
20	D1	Biceps	1.Bodyweight bicep curl	3	8-10	D	Extensions	2. Short Bridge	4	8-10	None	-	5	8-10	None	-	5	8-10
21	D2	Triceps	2. Table height tricep extension	3	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
26
27			Weekly sets					Instructions:
28			Legs	8				•Save a copy to your own Google Drive to enable editing
29			Calves	8				•Training block length 5 to 12 weeks (Week 1 ramp-up/deload, weeks 2-12 regular weeks)
30			Chest	8				•Starts automatically with lower training volume on Week 1. Around 50% of normal sets.
31			Back	8				•After completing a training block save a copy and rename it as Block #2. Clear logs from previous block
32			Shoulders	4				•You can switch some exercises when you enter another training block
33			Abs	8				•You can add your own exercises to Exercise List, Guides and Videos sheet
34			Hamstrings	4
35			Extensions	4
36			Triceps	3
37			Biceps	3
38			Total	58
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100