Two Workouts - Bodyweight and weighted bodyweight workout template Block #1

	A	B	C	D	F	G	H
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2		TWO WORKOUTS
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5		Bodyweight and weighted bodyweight workout template
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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
10	Exercises done in pairs A1&A2 as alternating sets with 30-60sec rest between
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12		Bodyweight Workout A			Weighted Bodyweight Workout B
13		Exercise	Sets	Reps	Exercise	Sets	Reps
14	A1 Squat	6.3 Elevated pistol squat	4	12-15	7.2 Weighted Step up	4	8-10
15	A2 Calves	5. Elevated one leg calf raise	4	10-12	6. Weighted one leg calf raise	4	6-8
16	B1 Chest	4. Assisted OAP	4	8-10	4. Weighted Chest dip	4	6-8
17	B2 Lats	5. Tucked front lever row	4	8-10	6. Weighted chinup/pullup	4	6-8
18	C1 Abs	2. Crunch	4	8-10	5. Hanging Leg raise	4	6-8
19	C2 Shoulders	2. Pike pushup	4	8-10	4. Handstand wall pushup	4	6-8
20	D1 Biceps	2. Short lever inverted curl	3	8-10	4. Narrow grip bicep chinup	3	8-10
21	D2 Triceps	4. Tricep extension pushup	3	8-10	3. Chair extension	3	8-10
22	E1 Back/hams	2. Elevated hamstring heel curl	3	10-12	1.1 Weighted Wall Back extension	3	10-12
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24		Weekly sets			Instructions:
25		Legs	8		•Save a copy to your own Google Drive to enable editing
26		Calves	8		•Training block length 5 weeks (Week 1 ramp-up/deload, weeks 2-5 regular weeks)
27		Chest	8		•Start with lower training volume for example Week 1 3sets per exercise
28		Lats	8		•Add volume as you move towards the end of your training block for example 4sets starting from week 2
29		Delts	8		•After completing a training block save a copy and rename it as Block #2. Clear logs from previous block
30		Abs	8		•You can switch some exercises when you enter another training block
31		Back/hamstring	6		•You can add your own exercises to Dropdown Menu sheet
32		Triceps	6
33		Biceps	6
34		Total	66
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