6 WEEK BEGINNER
BODYWEIGHT WORKOUT PROGAM
A SYSTEMATIC APPROACH TO GETTING STRONGER
ZERO GRAVITY SQUAD
ZERO GRAVITY SQUAD
RESULTS
BEFORE
AFTER
CONTENTS
1.
WELCOME/INTRODUCTION
2.
ABOUT US
3.
PREPPING FOR THE PROGRAM
4.
DISCLAIMER
5.
EIGHT TIPS TO KEEP IN MIND
6.
CALENDAR
7.
WARM-UP ROUTINE
8.
CORE WORKOUT A
9.
CORE WORKOUT B
10.
CORE WORKOUT C
11.
WEEK 1 - DAY 1 - WORKOUT AND LIBRARY
12.
WEEK 1 - DAY 2 - WORKOUT AND LIBRARY
13.
WEEK 1 - DAY 3 - WORKOUT AND LIBRARY
14.
WEEK 2 - DAY 1 - WORKOUT AND LIBRARY
15.
WEEK 2 - DAY 2 - WORKOUT AND LIBRARY
16.
WEEK 2 - DAY 3 - WORKOUT AND LIBRARY
17.
WEEK 3 - DAY 3 - WORKOUT AND LIBRARY
18.
WEEK 3 - DAY 4 - WORKOUT AND LIBRARY
19.
WEEK 3 - DAY 5 - WORKOUT AND LIBRARY
20.
WEEK 3 - DAY 6 - WORKOUT AND LIBRARY
21.
WEEK 4 - DAY 4 - WORKOUT AND LIBRARY
22.
WEEK 4 - DAY 4 - WORKOUT AND LIBRARY
23.
WEEK 5 - DAY 7 - WORKOUT AND LIBRARY
24.
WEEK 5 - DAY 8 - WORKOUT AND LIBRARY
25.
WEEK 5 - DAY 9 - WORKOUT AND LIBRARY
26.
WEEK 6 - DAY 7 - WORKOUT AND LIBRARY
27.
WEEK 6 - DAY 8 - WORKOUT AND LIBRARY
28.
WEEK 6 - DAY 9 - WORKOUT AND LIBRARY
WELCOME
TO THE SQUAD
Zero Gravity Squad is a community and a family dedicated to calisthenic and body
weight training. We provide a space where you can find new workouts, knowledge,
tips and share your progress and results along your calisthenic journey. Feel free to
ask us any questions and allow us to motivate and support you in achieving your calisthenic goals.
WHAT IS
CALISTHENICS
Calisthenics is a way of training that utilizes your body weight (and additional weight
when doing weighted calisthenics) to do functional movements and exercises that
increases strength, flexibility and endurance. It consists of many different levels
through which you can progress to unlock and eventually master advanced technical movements like the muscle up, planché, front lever, back lever, human flag and a
variety of freestyle skills and techniques.
The word calisthenics comes from the ancient Greek words kállos which means
“beauty” (to emphasize the aesthetic pleasure that derives from the perfection of
the human body), and sthenos, meaning “strength” (great mental strength, courage,
strength, and determination). It is the art of using one’s body weight as resistance in
order to develop an athletic, strong and functional physique.
ABOUT US
WALTER RAUBENHEIMER
Hi! My name is Walter Raubenheimer. I am an Architect from South-Africa and started
my fitness journey after completing my Masters degree in 2014. Being extremely over
weight (at 95kg’s) due to bad eating habits and not doing any form of physical exercise
while studying I became very depressed and decided I wanted to make a change.
I started walking every day while listening to audio books and lost a lot of weight. My
breakthrough came when I discovered jump rope and I started to enjoy doing HIIT
workouts regularly. In 2019, I became interested in Calisthenics and bodyweight training
and started a Facebook group to meet other like-minded people. I have since become
obsessed with Calisthenics and bodyweight training and it has become an integral part
of my life. I workout 5-7 time a week doing a combination of strength and cardio workouts which helps me cope with stress at work, gives me an enormous amount of energy
and has helped me develop a strong and functional physique.
PREPPING FOR THE PROGRAM
Before every exercise you should do a proper warm up routine that will warm up the
relevant muscles groups before starting the main workout. A warm-up routine is provided that should be followed before starting the daily workouts. This will help prevent
injury as well as achieving more reps for each exercise. Eating after a workout will help
your body to take in essential nutrients to aid in muscle growth and recovery. Peer reviewed studies have found that eating protein before 10am in the morning every day assists significantly in providing the amino acids and building blocks required for building
muscle.
Eating enough protein is essential for muscle growth and fat loss. we recommended
that you consume 1,5g - 2g of protein multiplied by your weight in kg each day. Example: If your weight is currently 85kg’s you need to consume (85 x 1,5g = 127,5g; 85 x 2 =
170g ) between 130 - 170g of protein each day.
Protein powder (whey or plant based) can be used to supplement your protein intake
each day but whole foods and a balanced diet with enough protein is preferable.
You can use a pre-workout to increase your energy before a workout and your endurance during a workout but it isn’t a requirement. We have found that a strong cup of
coffee does the trick.
Using creatine has the benefit of increasing your strength and endurance during a
workout and will help you build muscle faster and more effectively. The most important
thing is to listen to your body, if you experience any side-effects when using creatine,
stop using it and rather focus on eating a whole food diet with enough protein.
Make sure that you are mentally prepared for the workout, this helps you to do the exercises quicker and more efficiently.
This workout program employs a principal called progressive overload which maximizes
your rate of progress and allows your body to adapt to harder exercises,
This science based approach involves different exercises for each muscle group which
gets incrementally harder as you progress in the program.
If you trust the process and stick to the program you will see a significant improvement
in your physical appearance, your self-esteem and increased levels of strength, mobility
and physical fitness.
DISCLAIMER
The information presented here in is in no way intended as medical service or to serve
as a substitute for medical counseling. It is your responsibility to work with your physician before, during, and after using this workout program. Any information provided by
Zero Gravity Squad, is not to be followed without the prior approval of your physician. If
you choose to use this information without the prior consent of your physician, you are
agreeing to accept full responsibility for your actions. By beginning this workout program and the exercises within you recognize that there are risks of injury or illness due
to your use of the aforementioned information, and you assume such risks and waive
and release any claim which you may have against Zero Gravity Squad, as a result of
any future injury or illness incurred in.
EIGHT TIPS TO KEEP IN MIND
01
STICK TO THE BASICS. STARTING SLOWLY MIGHT FEEL FRUSTRATING AS YOU WANT TO PROGRESS TO THE MORE ADVANCED AND IMPRESSIVE MOVEMENTS BUT IT IS ESSENTIAL
TO BUILD A GOOD FOUNDATION BEFORE ATTEMPTING MORE
ADVANCED MOVEMENTS TO PREVENT INJURIES.
02
PROPER FORM IS ESSENTIAL. DOING 5 FULL HANGING STRICT
PULL UPS WILL HELP YOU MORE THAN DOING 10 PULL UPS
WITH SLOPPY FORM. LESS IS MORE.
03
DON’T GET CAUGHT UP IN HOW LONG IT TAKES TO COMPLETE THE WORKOUT AND START TO RUSH THE EXERCISES.
STARTING CAN BE HARD, BUT YOUR BODY WILL ADAPT TO
WHAT YOU ARE DOING AND IT WILL BECOME PROGRESSIVELY
EASIER.
04
YOUR BREATHING DURING A WORKOUT IS IMPORTANT AND
WILL HELP YOU ACHIEVE MORE REPS. BREATHING CORRECTLY,
DEEP RHYTHMIC AND CONTROLLED BREATHS WHILE EXERCISING WILL INCREASE YOUR ENDURANCE IN THE LONG RUN
AND PROVIDE YOUR MUSCLES WITH ENOUGH OXYGEN TO
PERFORM THE EXERCISE FLUENTLY.
05
FOCUS ON EACH OF THE MOVEMENTS YOU ARE DOING.
WHEN YOU FOCUS ON THE EXERCISE YOU CAN FEEL THE
CONNECTION WITH THE MUSCLES MORE. THE HARDER THE EXERCISE IS, THE MORE YOU NEED TO STRENGTHEN THE SPECIFIC
MUSCLE YOU FEEL WHILE DOING THE MOVEMENT.
06
SET GOALS FOR YOURSELF. IDENTIFY A PERSON WHO’S PHYSIQUE YOU ADMIRE AND THAT YOU WOULD TO LOOK LIKE.
THIS WILL HELP KEEP YOU MOTIVATED DURING THE WORKOUTS. YOU DON’T NEED TO HAVE THE ULTIMATE BODY, JUST
CHOOSE A PHYSIQUE THAT YOU FEEL YOU CAN ACHIEVE.
07
WARMING UP IS ESSENTIAL TO PREVENT INJURY DURING A
WORKOUT.
08
YOUR MUSCLES ARE GOING TO BE SORE WHEN YOU DO THE
WORKOUTS. NO PAIN NO GAIN! WHEN YOU EXERCISE, YOU
BREAK DOWN MUSCLE FIBERS WHICH GROW BACK
TOGETHER TO BECOME STRONGER. IT ISN’T UNCOMMON TO
BE STIFF FOR 2 TO 3 DAYS AFTER A WORKOUT. TAKING SUPPLEMENTS LIKE MAGNESIUM, BCAA’S AND SUFFICIENT PROTEIN
INTAKE WILL ASSIST YOU TO RECOVER FASTER.
WEEK 1
MONDAY
DAY 1
TUESDAY WEDNESDAY THURSDAY
FRIDAY
SATURDAY
SUNDAY
DAY 2
+
CORE A
DAY 1
+
CORE B
DAY 2
DAY 3
+
CORE C
FRIDAY
SATURDAY
SUNDAY
REST
DAY 1
DAY 2
+
CORE A
FRIDAY
SATURDAY
SUNDAY
DAY 6
REST
+
CORE A
REST
+
CORE C
TUESDAY WEDNESDAY THURSDAY
FRIDAY
SATURDAY
SUNDAY
DAY 5
+
CORE A
DAY 4
+
CORE A
DAY 5
DAY 6
+
CORE C
FRIDAY
SATURDAY
SUNDAY
REST
DAY 7
DAY 8
+
CORE A
FRIDAY
SATURDAY
SUNDAY
DAY 6
REST
+
CORE A
REST
+
CORE C
DAY 3
REST
WEEK 2
MONDAY
REST
TUESDAY WEDNESDAY THURSDAY
DAY 1
+
CORE B
DAY 2
DAY 3
+
CORE C
WEEK 3
MONDAY
TUESDAY WEDNESDAY THURSDAY
DAY 3
DAY 4
+
CORE B
REST
DAY 5
WEEK 4
MONDAY
DAY 4
DAY 6
REST
WEEK 5
MONDAY
REST
TUESDAY WEDNESDAY THURSDAY
DAY 7
+
CORE B
DAY 8
DAY 9
+
CORE C
WEEK 6
MONDAY
TUESDAY WEDNESDAY THURSDAY
DAY 3
DAY 4
+
CORE B
REST
DAY 5
WARM UP ROUTINE
EXERCISE
REPS/TIME
SETS
HIGH KNEES
10
3
JUMP ROPE/STEP CLIMB
30 SEC.
3
JUMPING JACKS
12-15
3
ARM CIRCLES FORWARD
10
3
ARM CIRCLES BACKWARD
10
3
HIGH KNEES:
WARM UP
JUMP ROPE/ STEP CLIMB:
WARM UP
JUMPING JACKS:
WARM UP
ARM CIRCLES FORWARD:
WARM UP
ARM CIRCLES BACK
WARD:
WARM UP
CORE A
WORKOUT
WARM-UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
REST BETWEEN
EXERCISES:
LYING KNEE RAISES
10
3
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
LYING SCISSOR KICK
10 IN
EACH LEG
3
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
RUSSIAN TWIST
15-20
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
CORE A
WORKOUT LIBRARY
LYING KNEE RAISES:
ABS
LYING SCISSOR KICK:
ABS
RUSSIAN TWIST:
ABS
CORE B
WORKOUT
WARM-UP ROUTINE
EXERCISE:
CRUNCHERS WITH LEGS
RAISED
PLANK
HEEL TOUCHES
REPS/TIME:
10
30-60 SEC.
10 TO EACH
SIDE
SETS:
3
REST BETWEEN
EXERCISES:
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
3
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
CORE B
WORKOUT LIBRARY
CRUNCHERS RAISES:
ABS
PLANK
ABS
HEEL TOUCHES:
ABS
CORE C
WORKOUT
WARM-UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
REST BETWEEN
EXERCISES:
LYING LEG RAISES
10
3
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
PLANK WITH ARM AND
LEG LIFT
10 ON EACH
SIDE
3
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
BICYCLE TWISTING
CRUNCHES
10
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
CORE C
WORKOUT LIBRARY
LYING LEG RAISES:
ABS
PLANK WITH ARM AND
LEG LIFTED:
ABS
LEGS
BICYCLE TWISTING
CRUNCHES:
ABS
WEEK 1
DAY 1
CHEST/TRICEPS/SHOULDERS
WARM-UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
CHEST/TRICEPS:
REST BETWEEN
EXERCISES:
WALL PUSH-UPS
9-15
2
NARROW GRIP WALL
PUSH-UPS
9-15
2
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
TRICEPS DIPS ON FLOOR
9-15
2
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
2
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
SHOULDERS:
BODYWEIGHT MILITARY
PRESS
10-20
BENT OVER REVERSE
RAISE
UNTIL FAILURE
2
SCAPULA DIPS
9-15
2
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 1
WORKOUT LIBRARY
CHEST/TRICEPS/SHOULDERS
WALL PUSH-UPS:
CHEST
TRICEPS
NARROW GRIP
WALL PUSH-UPS:
TRICEPS
TRICEPS DIPS ON FLOOR:
TRICEPS
BODY WEIGHT MILITARY
PRESS:
SHOULDERS
TRAPEZIUS
BENT OVER REVERSE
RAISE:
SHOULDERS
TRAPEZIUS
SCAPULA DIPS:
SHOULDERS
TRAPEZIUS
WEEK 1
DAY 2
BACK/BICEPS/FOREARMS
WARM-UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
BACK/BICEPS:
BODYWEIGHT INVERTED
ROWS
9-12
SCAPULAR PULL-UPS
6-9
2
ELBOW REVERSE
PUSH-UPS
6-12
2
REST BETWEEN
EXERCISES:
2
FOREARMS:
DEAD HANG
30 SEC.
2
EXTENDED CLENCH
20
2
RAISED ARM CIRCLES
20
2
SIDE EXTENDED CLENCH
20
2
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 2
WORKOUT LIBRARY
CHEST/TRICEPS
BODYWEIGHT INVERTED
ROWS:
BACK
WINGS
CHEST
SCAPULAR PULL-UPS:
BACK
WINGS
TRAPEZIUS
ELBOW REVERSE
PUSH-UPS:
BACK
WINGS
TRAPEZIUS
DEAD HANG:
FOREARMS
EXTENDED CLENCH:
RAIDED ARM CIRCLES:
SIDE EXTENDED CLENCH:
FOREARMS
WEEK 1
DAY 3
LEGS
WARM UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
LEGS:
REST BETWEEN
EXERCISES:
WALK
1.6 KM
1
BODY WEIGHT WALKING
LUNGES
9 EACH LEG
2
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
SINGLE LEG STEP DOWN
9 EACH LEG
2
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
BOX JUMP
9-15
2
BODY WEIGHT SQUATS
9-15
2
WALL SIT
20 SEC.
2
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 3
WORKOUT LIBRARY
LEGS/CALVES
WALK:
LEGS
CARDIO
BODY WEIGHT WALKING
LUNGES:
LEGS
SINGLE LEG STEP DOWN:
LEGS
BOX JUMP:
LEGS
HIPS
CARDIO
BODY WEIGHT SQUATS:
LEGS
HIPS
CARDIO
WALL SIT:
HIP
LEG
WEEK 2
DAY 1
CHEST/TRICEPS/SHOULDERS
WARM-UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
CHEST/TRICEPS:
REST BETWEEN
EXERCISES:
WALL PUSH-UPS
9-15
3
NARROW GRIP WALL
PUSH-UPS
9-15
3
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
TRICEPS DIPS ON FLOOR
9-15
3
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
SHOULDERS:
BODYWEIGHT MILITARY
PRESS
10-20
BENT OVER REVERSE
RAISE
UNTIL FAILURE
3
SCAPULA DIPS
9-15
3
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 1
WORKOUT LIBRARY
CHEST/TRICEPS/SHOULDERS
WALL PUSH-UPS:
CHEST
TRICEPS
NARROW GRIP
WALL PUSH-UPS:
TRICEPS
TRICEPS DIPS ON FLOOR:
TRICEPS
BODY WEIGHT MILITARY
PRESS:
SHOULDERS
TRAPEZIUS
BENT OVER REVERSE
RAISE:
SHOULDERS
TRAPEZIUS
SCAPULA DIPS:
SHOULDERS
TRAPEZIUS
WEEK 2
DAY 2
BACK/BICEPS/FOREARMS
WARM UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
BACK/BICEPS:
BODYWEIGHT INVERTED
ROWS
9-12
SCAPULAR PULL-UPS
6-9
3
ELBOW REVERSE
PUSH-UPS
6-12
3
REST BETWEEN
EXERCISES:
3
FOREARMS:
DEAD HANG
30 SEC.
3
EXTENDED CLENCH
20
3
RAISED ARM CIRCLES
20
3
SIDE EXTENDED CLENCH
20
3
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 2
WORKOUT LIBRARY
CHEST/TRICEPS
BODYWEIGHT INVERTED
ROWS:
BACK
WINGS
CHEST
SCAPULAR PULL-UPS:
BACK
WINGS
TRAPEZIUS
ELBOW REVERSE
PUSH-UPS:
BACK
WINGS
TRAPEZIUS
DEAD HANG:
FOREARMS
EXTENDED CLENCH:
RAIDED ARM CIRCLES:
SIDE EXTENDED CLENCH:
FOREARMS
WEEK 2
DAY 3
LEGS
WARM UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
LEGS:
REST BETWEEN
EXERCISES:
WALK
1.6 KM
1
BODY WEIGHT WALKING
LUNGES
9 EACH LEG
3
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
SINGLE LEG STEP DOWN
9 EACH LEG
3
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
BOX JUMP
9-15
3
BODY WEIGHT SQUATS
9-15
3
WALL SIT
30 SEC.
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 3
WORKOUT LIBRARY
LEGS/CALVES
WALK:
LEGS
CARDIO
BODY WEIGHT WALKING
LUNGES:
LEGS
SINGLE LEG STEP DOWN:
LEGS
BOX JUMP:
LEGS
HIPS
CARDIO
BODY WEIGHT SQUATS:
LEGS
HIPS
CARDIO
WALL SIT:
HIP
LEG
WEEK 3
DAY 3
LEGS
WARM UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
LEGS:
REST BETWEEN
EXERCISES:
WALK
1.6 KM
1
BODY WEIGHT WALKING
LUNGES
9 EACH LEG
3
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
SINGLE LEG STEP DOWN
9 EACH LEG
3
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
BOX JUMP
9-15
3
BODY WEIGHT SQUATS
9-15
3
WALL SIT
30 SEC.
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 3
WORKOUT LIBRARY
LEGS/CALVES
WALK:
LEGS
CARDIO
BODY WEIGHT WALKING
LUNGES:
LEGS
SINGLE LEG STEP DOWN:
LEGS
BOX JUMP:
LEGS
HIPS
CARDIO
BODY WEIGHT SQUATS:
LEGS
HIPS
CARDIO
WALL SIT:
HIP
LEG
WEEK 3
DAY 4
CHEST/TRICEPS/SHOULDERS
EXERCISE:
REPS/TIME:
SETS:
CHEST/TRICEPS:
REST BETWEEN
EXERCISES:
KNEELING PUSH-UPS
9-15
3
INCLINE PUSH-UPS
9-15
3
BENCH DIPS ON FLOOR
9-15
3
RESISTANCE BAND
SEATED SHOULDER PRESS/
WALL SLIDES
9-15
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
BAND SEATED ROWS/
BENT REVERSE RAISES
9-15
3
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
BEAR CRAWL
UNTIL FAILURE
3
SHOULDERS:
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
DAY 4
WORKOUT LIBRARY
CHEST/TRICEPS/SHOULDERS
KNEELING PUSH-UPS:
CHEST
TRICEPS
INCLINE PUSH-UP:
CHEST
TRICEPS
BENCH DIPS ON FLOOR:
TRICEPS
RESISTANCE BAND SEATED
SHOULDER PRESS/ WALL SLIDES:
SHOULDERS
TRAPEZIUS
BAND SEATED ROW/
BENT OVER REVERSE
RAISES:
SHOULDERS
TRAPEZIUS
BEAR CRAWL:
SHOULDERS
TRAPEZIUS
WEEK 3
DAY 5
BACK/BICEPS/FOREARMS
WARM UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
BACK/BICEPS:
NEGATIVE PULL-UPS
9-12
3
NEGATIVE CHIN-UPS
6-9
3
NEGATIVE COMMANDO
PULL-UPS
3-6 ALTERNATE
SIDES
3
FOREARMS:
DEAD HANG
EXTENDED CLENCH
RAISED ARM CIRCLES
SIDE EXTENDED CLENCH
30 SEC.
20
20
20
REST BETWEEN
EXERCISES:
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
3
3
3
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 5
WORKOUT LIBRARY
CHEST/TRICEPS
NEGATIVE PULL-UPS:
BACK
WINGS
NEGATIVE CHIN-UPS:
BACK
WINGS
BICEPS
NEGATIVE
COMMANDO PULLUPS:
BACK
WINGS
DEAD HANG:
FOREARMS
EXTENDED CLENCH:
RAIDED ARM CIRCLES:
SIDE EXTENDED CLENCH:
FOREARMS
WEEK 3
DAY 6
LEGS
WARM UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
LEGS:
REST BETWEEN
EXERCISES:
JOG
1.6 KM
1
BODY WEIGHT WALKING
LUNGES
12 EACH LEG
3
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
STANDING CALF RAISES
12-24
3
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
BOX JUMP
12-15
3
BODY WEIGHT SUMO
SQUATS
10-15
3
WALL SIT
20 SEC.
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 6
WORKOUT LIBRARY
LEGS/CALVES
JOG:
LEGS
CARDIO
BODY WEIGHT WALKING
LUNGES:
LEGS
STANDING CALF RAISES:
CALF
BOX JUMP:
LEGS
HIPS
CARDIO
BODY WEIGHT SUMO
SQUATS:
LEGS
HIPS
WALL SIT:
HIP
LEG
WEEK 4
DAY 4
CHEST/TRICEPS/SHOULDERS
WARM-UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
CHEST/TRICEPS:
REST BETWEEN
EXERCISES:
KNEELING PUSH-UPS
10-18
3
INCLINE PUSH-UPS
10-18
3
BENCH DIPS ON FLOOR
10-18
3
RESISTANCE BAND
SEATED SHOULDER PRESS/
WALL SLIDES
10-18
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
BAND SEATED ROWS/
BENT REVERSE RAISES
10-18
3
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
BEAR CRAWL
UNTIL FAILURE
3
SHOULDERS:
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
DAY 4
WORKOUT LIBRARY
CHEST/TRICEPS/SHOULDERS
KNEELING PUSH-UPS:
CHEST
TRICEPS
INCLINE PUSH-UP:
CHEST
TRICEPS
BENCH DIPS ON FLOOR:
TRICEPS
RESISTANCE BAND SEATED
SHOULDER PRESS/ WALL SLIDES:
SHOULDERS
TRAPEZIUS
BAND SEATED ROW/
BENT OVER REVERSE
RAISES:
SHOULDERS
TRAPEZIUS
BEAR CRAWL:
SHOULDERS
TRAPEZIUS
WEEK 4
DAY 5
BACK/BICEPS/FOREARMS
WARM UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
BACK/BICEPS:
NEGATIVE PULL-UPS
10-15
3
NEGATIVE CHIN-UPS
10-15
3
NEGATIVE COMMANDO
PULL-UPS
5-8 ALTERNATE
SIDES
3
FOREARMS:
DEAD HANG
30 SEC.
3
EXTENDED CLENCH
20
3
RAISED ARM CIRCLES
20
3
SIDE EXTENDED CLENCH
20
3
REST BETWEEN
EXERCISES:
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 5
WORKOUT LIBRARY
CHEST/TRICEPS
NEGATIVE PULL-UPS:
BACK
WINGS
NEGATIVE CHIN-UPS:
BACK
WINGS
BICEPS
NEGATIVE
COMMANDO PULLUPS:
BACK
WINGS
DEAD HANG:
FOREARMS
EXTENDED CLENCH:
RAIDED ARM CIRCLES:
SIDE EXTENDED CLENCH:
FOREARMS
WEEK 4
DAY 6
LEGS
WARM UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
LEGS:
REST BETWEEN
EXERCISES:
JOG
2 KM
1
BODY WEIGHT WALKING
LUNGES
12 EACH LEG
3
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
STANDING CALF RAISES
12-24
3
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
BOX JUMP
12-15
3
BODY WEIGHT SUMO
SQUATS
10-15
3
WALL SIT
30 SEC.
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 6
WORKOUT LIBRARY
LEGS/CALVES
JOG:
LEGS
CARDIO
BODY WEIGHT WALKING
LUNGES:
LEGS
STANDING CALF RAISES:
CALF
BOX JUMP:
LEGS
HIPS
CARDIO
BODY WEIGHT SUMO
SQUATS:
LEGS
HIPS
WALL SIT:
HIP
LEG
WEEK 5
DAY 7
CHEST/TRICEPS/SHOULDERS
WARM-UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
CHEST/TRICEPS:
REST BETWEEN
EXERCISES:
KNEELING DIAMOND
PUSH-UPS
6-9
3
PUSH-UPS
9-15
3
BENCH DIPS
9-15
3
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
SHOULDERS:
SHOULDER TAP PLANK
9-12
3
PIKE PUSH-UPS
6-9
3
INCH WORMS
UNTIL FAILURE
3
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 7
WORKOUT LIBRARY
CHEST/TRICEPS/SHOULDERS
KNEELING DIAMOND
PUSH-UPS:
CHEST
TRICEPS
PUSH-UP:
CHEST
TRICEPS
BENCH DIPS:
TRICEPS
SHOULDER TAP PLANK:
SHOULDERS
CHEST
PIKE PUSH-UPS:
SHOULDERS
CHEST
INCH WORMS:
SHOULDERS
TRAPEZIUS
WEEK 5
DAY 8
BACK/BICEPS/FOREARMS
WARM UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
BACK/BICEPS:
PULL-UPS
6-9
3
CHIN-UPS
6-9
3
COMMANDO PULL-UPS
6-9 ALTERNATE
SIDES
3
FOREARMS:
DEAD HANG
40 SEC.
3
EXTENDED CLENCH
30
3
RAISED ARM CIRCLES
30
3
SIDE EXTENDED CLENCH
30
3
REST BETWEEN
EXERCISES:
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 8
WORKOUT LIBRARY
CHEST/TRICEPS
PULL-UPS:
BACK
WINGS
CHIN-UPS:
BACK
WINGS
BICEPS
NEGATIVE
COMMANDO PULLUPS:
BACK
WINGS
DEAD HANG:
FOREARMS
EXTENDED CLENCH:
RAIDED ARM CIRCLES:
SIDE EXTENDED CLENCH:
FOREARMS
WEEK 5
DAY 9
LEGS
WARM UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
LEGS:
REST BETWEEN
EXERCISES:
JOG
3.4KM
1
WALKING HIGH KNEE
LUNGES
10 EACH LEG
3
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
DUCK WALK
12-20
3
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
BOX JUMP
12-15
3
JUMP SQUATS
10-15
3
WALL SIT
40 SEC.
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 9
WORKOUT LIBRARY
LEGS/CALVES
JOG:
LEGS
CARDIO
WALKING HIGH KNEE
LUNGES:
LEGS
DUCK WALK:
LEGS
HIPS
BOX JUMP:
LEGS
HIPS
CARDIO
JUMP SQUATS:
LEGS
HIPS
WALL SIT:
HIP
LEG
WEEK 6
DAY 7
CHEST/TRICEPS/SHOULDERS
WARM-UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
CHEST/TRICEPS:
DIAMOND PUSH-UPS
6-9
3
PUSH-UPS
10-18
3
BENCH DIPS
10-18
3
SHOULDER TAP PLANK
10-20
3
PIKE PUSH-UPS
9-12
3
INCH WORMS
UNTIL FAILURE
3
SHOULDERS:
REST BETWEEN
EXERCISES:
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 7
WORKOUT LIBRARY
CHEST/TRICEPS/SHOULDERS
DIAMOND PUSH-UPS:
CHEST
TRICEPS
PUSH-UP:
CHEST
TRICEPS
BENCH DIPS:
TRICEPS
SHOULDER TAP PLANK:
SHOULDERS
CHEST
PIKE PUSH-UPS:
SHOULDERS
CHEST
INCH WORMS:
SHOULDERS
TRAPEZIUS
WEEK 6
DAY 8
BACK/BICEPS/FOREARMS
WARM UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
BACK/BICEPS:
PULL-UPS
9-12
3
CHIN-UPS
9-12
3
COMMANDO PULL-UPS
9-12 ALTERNATE
SIDES
3
FOREARMS:
DEAD HANG
40 SEC.
3
EXTENDED CLENCH
40
3
RAISED ARM CIRCLES
40
3
SIDE EXTENDED CLENCH
40
3
REST BETWEEN
EXERCISES:
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 8
WORKOUT LIBRARY
CHEST/TRICEPS
PULL-UPS:
BACK
WINGS
CHIN-UPS:
BACK
WINGS
BICEPS
NEGATIVE
COMMANDO PULLUPS:
BACK
WINGS
DEAD HANG:
FOREARMS
EXTENDED CLENCH:
RAIDED ARM CIRCLES:
SIDE EXTENDED CLENCH:
FOREARMS
WEEK 6
DAY 9
LEGS
WARM UP ROUTINE
EXERCISE:
REPS/TIME:
SETS:
LEGS:
REST BETWEEN
EXERCISES:
JOG
4 KM
1
WALKING HIGH KNEE
LUNGES
12 EACH LEG
3
IF YOUR REPS ARE MORE
THAN 7 REST 30
SECONDS.
DUCK WALK
15-20
3
IF YOU REPS ARE 7 OR LESS
REST 60 SECONDS.
BOX JUMP
15-20
3
JUMP SQUATS
15-20
3
CURTSY SQUATS
6-12 ALTERNATING LEGS
3
IF THE EXERCISE IS FOR A
DURATION OF SECONDS
REST 30 SECONDS
IF THE EXERCISE IS “UNTIL
FAILURE” REST 60
SECONDS
DAY 9
WORKOUT LIBRARY
LEGS/CALVES
JOG:
LEGS
CARDIO
WALKING HIGH KNEE
LUNGES:
LEGS
DUCK WALK:
LEGS
HIPS
BOX JUMP:
LEGS
HIPS
CARDIO
JUMP SQUATS:
LEGS
HIPS
CURTSY SQUATS:
LEG
WORKOUT LOG
DAY: _______________
EXERCISE:
DAY: _______________
EXERCISE:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
EXTRA NOTES:
EXTRA NOTES:
WORKOUT LOG
DAY: _______________
EXERCISE:
DAY: _______________
EXERCISE:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
EXTRA NOTES:
EXTRA NOTES:
WORKOUT LOG
DAY: _______________
EXERCISE:
DAY: _______________
EXERCISE:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
EXTRA NOTES:
EXTRA NOTES:
WORKOUT LOG
DAY: _______________
EXERCISE:
DAY: _______________
EXERCISE:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
EXTRA NOTES:
EXTRA NOTES:
WORKOUT LOG
DAY: _______________
EXERCISE:
DAY: _______________
EXERCISE:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
EXTRA NOTES:
EXTRA NOTES:
WORKOUT LOG
DAY: _______________
EXERCISE:
DAY: _______________
EXERCISE:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
EXTRA NOTES:
EXTRA NOTES:
WORKOUT LOG
DAY: _______________
EXERCISE:
DAY: _______________
EXERCISE:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
EXTRA NOTES:
EXTRA NOTES:
WORKOUT LOG
DAY: _______________
EXERCISE:
DAY: _______________
EXERCISE:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
EXTRA NOTES:
EXTRA NOTES:
WORKOUT LOG
DAY: _______________
EXERCISE:
DAY: _______________
EXERCISE:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
EXTRA NOTES:
EXTRA NOTES:
WORKOUT LOG
DAY: _______________
EXERCISE:
DAY: _______________
EXERCISE:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
SET 1
SET 2
SET 3
REPS/TIME:
REPS/TIME:
REPS/TIME:
EXTRA NOTES:
EXTRA NOTES:
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