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Bodyweight Workout Cheat Sheet

The document outlines a 4-day workout split with alternating upper and lower body workouts. The upper body workout includes exercises like pushups, pike pushups, bench dips, chin ups, and supermans. The lower body workout includes squats, lunges, glute bridges, and core exercises. It provides instructions to do all sets close to failure with short rest periods and methods for progression by increasing difficulty or adding weight once exercises can be completed with high reps.

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Toto Mustopal Amin
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437 views8 pages

Bodyweight Workout Cheat Sheet

The document outlines a 4-day workout split with alternating upper and lower body workouts. The upper body workout includes exercises like pushups, pike pushups, bench dips, chin ups, and supermans. The lower body workout includes squats, lunges, glute bridges, and core exercises. It provides instructions to do all sets close to failure with short rest periods and methods for progression by increasing difficulty or adding weight once exercises can be completed with high reps.

Uploaded by

Toto Mustopal Amin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Workout Plan: 4-Day Split

Day 1: Upper-Body Workout 1


Day 2: Lower-Body Workout 1
Day 3: Rest
Day 4: Upper-Body Workout 2
Day 5: Lower-Body Workout 2
Day 6: Rest
Day 7: Rest
Upper-Body Workout

3 Sets of Push-Ups (or knee push-ups)

3 Sets of Pike Push-Ups (or hand elevated pike push-ups)

3 Sets of Bench Dips

3 Sets of Chin Ups (or underhand grip body rows)

3 Sets of Supermans
Lower-Body Workout
4 Sets of Squats

3 Sets of Lunges

3 Sets of Glute Bridge

2 Sets of Ab Crunches

2 Sets of Twisting Crunches

2 Sets of Air Bike


Reps & Rest

Do All Sets 1 Rep Short Of Failure

Rest 1 - 2 Minutes Between Sets

Rest 2 - 3 Minutes Between Heavy Exercises

Rest 1 Minutes Between Easier Exercises


Method Of Progression

1. If You Can’t Do An Exercise Yet, Start With An Easier Variation

2. Once You Can Do 20 Reps In One Set, Move On To A More Difficult Variation

3. Then Focus On Reaching 20 Reps For The New Exercise


Progression: Upper-Body Workout

3 Sets of Push-Ups → One-Handed or Weighted Push-Ups

3 Sets of Pike Push-Ups → Feet Elevated Pike Push-Ups

3 Sets of Bench Dips → Dips

3 Sets of Chin Ups → Pull-Ups

3 Sets of Supermans
Progression: Lower-Body Workout
4 Sets of Squats → Pistol Or Weighted Squats

3 Sets of Lunges → Weighted Lunges

3 Sets of Glute Bridge → Single Leg Glute Bridge

2 Sets of Ab Crunches → Hanging Leg Raises

2 Sets of Twisting Crunches → Hanging Oblique Leg Raises

2 Sets of Air Bike

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