2022 #1 Guide to Bodyweight Strength Training 2.0 - Full body Simple 1x week

	A	B	C	D	E	F	G	H	I	J	L	M	N	O	Q	R	S	T
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2			Guide to Bodyweight Strength Training 2.0
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5			Full body Simple 1x 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. Main exercises A1,A2,A3 and B1,B2,B2 optional.										Training weeks	12
10		Exercises done in triplets (A1&A2&A3, 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 (Squat, Push-up, Chinup)					[Alternative Workout B Squat, Dip & Row]				[Enter workout name]				[Enter workout name]
13		Group	Exercise	Sets	Reps		Group	Exercise	Sets	Reps	Group	Exercise	Sets	Reps	Group	Exercise	Sets	Reps
14	A1	Legs	Squats	5	6-12	A1	None	Squats	5	6-12	None	-	5	6-12	None	-	5	6-12
15	A2	Chest	Push-Ups	5	6-12	A2	None	Chest dips	5	6-12	None	-	5	6-12	None	-	5	6-12
16	A3	Back	Pullups/Chinups	5	6-12	A3	None	Rows	5	6-12	None	-	5	6-12	None	-	5	6-12
17	(B1)	Calves	Calves	3	6-12	(B1)	None	Calves	3	6-12	None	-	5	6-12	None	-	5	6-12
18	(B2)	Abs	Leg Raises	3	6-12	(B2)	None	Crunches	3	6-12	None	-	5	6-12	None	-	5	6-12
19	(B3)	Extensions	Extensions	3	6-12	(B3)	None	Extensions	3	6-12	None	-	5	6-12	None	-	5	6-12
20		None	-	5	6-12		None	-	5	6-12	None	-	5	6-12	None	-	5	6-12
21		None	-	5	6-12		None	-	5	6-12	None	-	5	6-12	None	-	5	6-12
22		None	-	5	6-12		None	-	5	6-12	None	-	5	6-12	None	-	5	6-12
23		None	-	5	6-12		None	-	5	6-12	None	-	5	6-12	None	-	5	6-12
24		None	-	5	6-12		None	-	5	6-12	None	-	5	6-12	None	-	5	6-12
25		None	-	5	6-12		None	-	5	6-12	None	-	5	6-12	None	-	5	6-12
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27			Weekly sets					Instructions:
28			Legs	5				•Save a copy to your own Google Drive to enable editing. Name the file starting with Year and training block number (2022 #1 for example) so that the files stay organized.
29			Calves	3				•Training block length 5 to 12 weeks (Week 1 ramp-up/deload, weeks 2-12 regular weeks)
30			Chest	5				•Starts automatically with lower training volume on Week 1. Around 50% of normal sets.
31			Back	5				•After completing a training block save a copy and rename it as Block #2. Clear logs from previous block or start from an empty template.
32			Shoulders	0				•You can switch some exercises when you enter another training block
33			Abs	3				•You can add your own exercises to Exercise List, Guides and Videos sheet
34			Hamstrings	0
35			Extensions	3
36			Triceps	0
37			Biceps	0
38			Total	24
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