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    6 Week Bodyweight Overload Workout Sheets: Workout Program Weeks 1-3: Shoot For 8-12 Reps Each Set

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    Eruner
    This document outlines a 6-week bodyweight workout program. Each week focuses on different exercises and increases the duration of compound supersets. Weeks 1-3 aim for 8-12 reps with 60 second supersets. Weeks 4-6 reduce reps to 6-8 with 90 second supersets. The program trains full body each session with a focus on pushing, pulling, and leg exercises split across the week.

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    6 Week Bodyweight Overload Workout Sheets: Workout Program Weeks 1-3: Shoot For 8-12 Reps Each Set

    Uploaded by

    Eruner
    207 views8 pages
    This document outlines a 6-week bodyweight workout program. Each week focuses on different exercises and increases the duration of compound supersets. Weeks 1-3 aim for 8-12 reps with 60 second supersets. Weeks 4-6 reduce reps to 6-8 with 90 second supersets. The program trains full body each session with a focus on pushing, pulling, and leg exercises split across the week.

    Original Description:

    Bodyweight

    Original Title

    Workout Sheets(1)

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    This document outlines a 6-week bodyweight workout program. Each week focuses on different exercises and increases the duration of compound supersets. Weeks 1-3 aim for 8-12 reps with 60 second supersets. Weeks 4-6 reduce reps to 6-8 with 90 second supersets. The program trains full body each session with a focus on pushing, pulling, and leg exercises split across the week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    207 views8 pages

    6 Week Bodyweight Overload Workout Sheets: Workout Program Weeks 1-3: Shoot For 8-12 Reps Each Set

    Uploaded by

    Eruner
    This document outlines a 6-week bodyweight workout program. Each week focuses on different exercises and increases the duration of compound supersets. Weeks 1-3 aim for 8-12 reps with 60 second supersets. Weeks 4-6 reduce reps to 6-8 with 90 second supersets. The program trains full body each session with a focus on pushing, pulling, and leg exercises split across the week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The document outlines a 6 week bodyweight workout program consisting of full body workouts 3-4 times per week with a focus on compound exercises and supersets.

    The program is split into 3 week blocks, with weeks 1-3 focusing on higher reps (8-12) and weeks 4-6 focusing on lower reps (6-8). Each workout targets different muscle groups and includes compound supersets.

    Exercises included are pushups, pullups, pistol squats, planks, and other bodyweight exercises like handstand pushups and shrimp squats.

    6 WEEK BODYWEIGHT OVERLOAD WORKOUT SHEETS

    Workout Program Weeks 1-3: Shoot for 8-12 reps each set
    Week 1 (H)

    Compound Superset (in bold otherwise normal set)

    Day

    Exercise

    Monday Chest/Back

    Push Ups - NR

    Pull Ups - 60 sec


    Tuesday Shoulders/Bis/
    Tris

    Handstand Push Ups - 60 sec


    Chin Ups - NR

    Half Plank Tiger Bends-60 sec

    Wednesday Legs

    Pistol Squats - NR
    Leaning Tower - 60 sec

    Shrimp Squat - 60 sec

    Thursday Chest/Back

    Push Ups - NR
    Pull Ups - 60 sec

    Friday Handstand Push Ups - 60 sec


    Shoulders/Bis/Tris
    Chin Ups - NR
    Half Plank Tiger Bends-60 sec
    Saturday Legs

    Pistol Squats - NR
    Leaning Tower - 60 sec
    Shrimp Squat - 60 sec

    Week 2 (H)

    Compound Superset (in bold otherwise normal set)

    Day

    Exercise

    Monday Chest/Back

    Push Ups - NR

    Chest Dips - NR

    Single Elbow Pushup - 60 sec

    Diamond Kiss Pushup - NR

    Close Grip Pull Ups - 60 sec

    Chest Dips - NR

    Single Elbow Pushup - 60 sec

    Diamond Kiss Pushup - NR

    Close Grip Pull Ups - 60 sec

    Single Leg Bear Squat - 60 sec

    Shrimp Squat - 60 sec

    Pull Ups - 60 sec

    Tuesday Shoulders/Bis/
    Tris

    Handstand Push Ups - 60 sec


    Crucifix Push Ups - 60 sec
    Chin Ups - NR
    Half Plank Tiger Bends-60 sec

    Wednesday Legs

    Pistol Squats - NR
    Leaning Tower - 60 sec
    Single Leg Bear Squat - 60 sec
    Shrimp Squat - 60 sec

    Thursday Chest/Back

    Push Ups - NR
    Pull Ups - 60 sec

    Handstand Push Ups - 60 sec


    Friday Shoulders/Bis/Tris Crucifix Push Ups - 60 sec
    Chin Ups - NR
    Half Plank Tiger Bends-60 sec

    Saturday Legs

    Pistol Squats - NR
    Leaning Tower - 60 sec

    Chin Ups - 60 sec


    Week 3 (H)

    Compound Superset (in bold otherwise normal set)

    Day

    Exercise

    Monday Chest/Back

    Push Ups - NR

    Tuesday Shoulders/Bis/
    Tris

    Chest Dips - NR

    Single Elbow Pushup - 60 sec

    Planche Push Ups - NR

    Elbow Jumps - 60 sec

    Crucifix Push Ups - 60 sec

    Decline Hand Stand Pushup-60 sec

    Diamond Kiss Pushup - NR

    Close Grip Pull Ups - 60 sec

    Close Grip Push Up - NR

    Mountain Climber Pull Ups - 60 sec

    Single Leg Bear Squat - 60 sec

    Shrimp Squat - 60 sec

    Chest Dips - NR

    Single Elbow Pushup - 60 sec

    Planche Push Ups - NR

    Elbow Jumps - 60 sec

    Crucifix Push Ups - 60 sec

    Decline Hand Stand Pushup - 60 sec

    Pull Ups - 60 sec

    Handstand Push Ups - 60 sec

    Half Plank Tiger Bends-60 sec


    Chin Ups - 60 sec

    Wednesday - Legs Pistol Squats - NR


    Leaning Tower - 60 sec

    Single Leg Plyo Jumps - 60 sec


    Thursday Chest/Back

    Push Ups - NR
    Pull Ups - 60 sec

    Friday Shoulders/Bis/
    Tris

    Handstand Push Ups - 60 sec

    Half Plank Tiger Bends-60 sec

    Chin Ups - 60 sec

    Saturday Legs

    Diamond Kiss Pushup - NR

    Close Grip Pull Ups - 60 sec

    Close Grip Push Up - NR

    Mountain Climber Pull Ups - 60 sec

    Pistol Squats - NR
    Leaning Tower - 60 sec
    Single Leg Bear Squat - 60 sec

    Shrimp Squat - 60 sec

    Single Leg Plyo Jumps - 60 sec

    Workout Program Weeks 4-6: Shoot for 6-8 reps each set
    Week 4 (S)

    Compound Superset (in bold otherwise normal set)

    Day

    Exercise

    Monday Chest/Back

    Push Ups - NR

    Pull Ups - 90 sec


    Tuesday Shoulders/Bis/
    Tris

    Handstand Push Ups - 90 sec

    Chin Ups - NR
    Half Plank Tiger Bends -90 sec

    Wednesday - Legs Pistol Squats - NR


    Leaning Tower - 90 sec

    Shrimp Squat - 90 sec


    Thursday Chest/Back

    Push Ups - NR

    Pull Ups - 90 sec

    Friday Handstand Push Ups - 90 sec


    Shoulders/Bis/Tris
    Chin Ups - NR

    Half Plank Tiger Bends -90 sec

    Saturday Legs

    Pistol Squats - NR

    Leaning Tower - 90 sec


    Shrimp Squat - 90 sec

    Week 5 (S)

    Compound Superset (in bold otherwise normal set)

    Day

    Exercise

    Monday Chest/Back

    Push Ups - NR

    Chest Dips - NR

    Single Elbow Pushup - 90 sec

    Diamond Kiss Pushup - NR

    Close Grip Pull Ups - 90 sec

    Single Leg Bear Squat - 90 sec

    Shrimp Squat - 90 sec

    Chest Dips - NR

    Single Elbow Pushup - 90 sec

    Diamond Kiss Pushup - NR

    Close Grip Pull Ups - 90 sec

    Single Leg Bear Squat - 90 sec

    Shrimp Squat - 90 sec

    Pull Ups - 90 sec

    Tuesday Shoulders/Bis/
    Tris

    Handstand Push Ups - 90 sec


    Crucifix Push Ups - 90 sec
    Chin Ups - NR
    Half Plank Tiger Bends-90 sec

    Wednesday - Legs Pistol Squats - NR


    Leaning Tower - 90 sec

    Thursday Chest/Back

    Push Ups - NR
    Pull Ups - 90 sec

    Handstand Push Ups - 90 sec


    Friday Shoulders/Bis/Tris Crucifix Push Ups - 90 sec
    Chin Ups - NR
    Half Plank Tiger Bends-90 sec

    Saturday Legs

    Pistol Squats - NR
    Leaning Tower - 90 sec

    HalfPlank Tiger Bends-NR


    Week 6 (S)

    Compound Superset (in bold otherwise normal set)

    Day

    Exercise

    Monday Chest/Back

    Push Ups - NR

    Tuesday Shoulders/Bis/
    Tris

    Pull Ups - 90 sec


    Chest Dips - NR

    Single Elbow Pushup - 90 sec

    Planche Push Ups - NR

    Elbow Jumps - 90 sec

    Crucifix Push Ups - 90 sec

    Decline Hand Stand Pushup-90 sec

    Diamond Kiss Pushup - NR

    Close Grip Pull Ups - 90 sec

    Close Grip Push Up - NR

    Single Leg Bear Squat - 90 sec

    Shrimp Squat - 90 sec

    Chest Dips - NR

    Single Elbow Pushup - 90 sec

    Planche Push Ups - NR

    Elbow Jumps - 90 sec

    Handstand Push Ups - 90 sec

    Half Plank Tiger Bends - NR


    Chin Ups - 90 sec

    Mountain Climber Pull Ups - 90 sec


    Wednesday - Legs Pistol Squats - NR
    Leaning Tower - 90 sec

    Single Leg Plyo Jumps - 90 sec


    Thursday Chest/Back

    Push Ups - NR
    Pull Ups - 90 sec

    Handstand Push Ups - 90 sec


    Friday Shoulders/Bis/Tris
    Crucifix Push Ups - 90 sec
    Decline Hand Stand Pushup - 90 sec
    Half Plank Tiger Bends-90 sec

    Chin Ups - 60 sec

    Saturday Legs

    Diamond Kiss Pushup - NR

    Close Grip Pull Ups - 90 sec

    Close Grip Push Up - NR

    Mountain Climber Pull Ups - 90 sec

    Single Leg Bear Squat - 90 sec

    Shrimp Squat - 90 sec

    Pistol Squats - NR
    Leaning Tower - 90 sec

    Single Leg Plyo Jumps - 90 sec

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