Two Workouts - Bodyweight Strength Training - Full body 3x week Block #1

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	Q	R	S	T
1
2			TWO WORKOUTS - Bodyweight Strength Training
3
4
5			Fullbody 3x week
6
7			https://twoworkouts.blogspot.com/					Questions? E-mail: twoworkoutsonly@gmail.com
8
9		Workout days for example Monday A, Wednesday B & Thursday C. Minimun 1 rest day between workouts.											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			Workout A Moderate 8-12reps					Workout B Heavy 6-10reps					Workout C light 12-15				[Enter name]
13		Group	Exercise	Sets	Reps		Group	Exercise	Sets	Reps		Group	Exercise	Sets	Reps	Group	Exercise	Sets	Reps
14	A1	Legs	5. Skater squat	3	8-10	A1	Legs	6.3 Elevated pistol squat	3	6-8	A1	Legs	4. Bulgarian split squat	3	12-15	None	-	5	8-10
15	A2	Calves	4. Floor one leg calf raise	3	8-10	A2	Calves	5. Elevated one leg calf raise	3	6-8	A2	Calves	2. Elevated two leg calf raise	3	12-15	None	-	5	8-10
16	B1	Chest	3. Decline push-up	3	8-10	B1	Chest	3. Chest Dip	3	6-8	B1	Chest	2. Standard push-up	3	12-15	None	-	5	8-10
17	B2	Back	3. Inverted Row	3	8-10	B2	Back	5. Chinup/pullup	3	6-8	B2	Back	2. Incline row	3	12-15	None	-	5	8-10
18	C1	Abs	2. Crunch	3	8-10	C1	Abs	4. Hanging knee raise	3	6-8	C1	Abs	1. Easy crunch	3	12-15	None	-	5	8-10
19	C2	Shoulders	2. Incline pike push-up	3	8-10	C2	Shoulders	3. Pike push-up	3	6-8	C2	Shoulders	Y raise	3	12-15	None	-	5	8-10
20	D1	Biceps	1.Bodyweight bicep curl	2	8-10	D1	Biceps	2. Short lever inverted curl	2	6-8	D1	Biceps	1.Bodyweight bicep curl	2	12-15	None	-	5	8-10
21	D2	Triceps	2. Table height tricep extension	2	8-10	D2	Triceps	2. Close grip push-up	2	6-8	D2	Triceps	1. Wall tricep extension	2	12-15	None	-	5	8-10
22	D3	Hamstrings	2. Elevated hamstring heel curl	3	8-10	D3	Extensions	2. Short Bridge	3	8-10	D3	Extensions	1. Wall Back extension	3	12-15	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	9				•Save a copy to your own Google Drive to enable editing
29			Calves	9				•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	9				•You can add your own exercises to Exercise List, Guides and Videos sheet
34			Hamstrings	3
35			Extensions	6
36			Triceps	6
37			Biceps	6
38			Total	75
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