Contents
- Bodyweight training program
- Description of the training program
- F.A.Q.
- How long rest between sets?
- How do I combine this split with my workout routine?
- Can I practice according to the proposed scheme 2 times a week?
- How long will I take this program?
- I am strong enough and my body weight is not enough for muscle failure. What to do?
- Is there a way to raise the difficulty level?
- I don’t have enough strength to work with my own weight. Can be replaced with simulators?
- Read more:
Bodyweight training program
Primary goal: GPP (general physical fitness)
A type: split
Preparation level: elementary
Number of workouts per week: 3
Necessary equipment: horizontal bar parallel bars
Audience: men and women
Author: Roger Lockridge
Just starting out or want to take a break from free weights? This 3-day split incorporates its own weight and creates a solid foundation.
Description of the training program
It doesn’t matter who you want to become – bodybuilder, powerlifter, strongman, crossfitter or team player. Everyone has the same ultimate goal – to improve their body. If so, we must work to learn how to use it as skillfully and effectively as possible, right? Right.
Therefore, bodyweight exercises must be included in your training program.
These movements are very important for overall physical development, improving body control skills, and improving athletic performance on the court, playing court or football field.
The proposed program is a 3-day split. It will help you work out, master and improve all of the key movement patterns. If you need information on how to do these exercises correctly, check out the DailyFit Exercise Database for detailed instructions.
Day 1: top
Day 2: bottom
Day 3: abs
F.A.Q.
How long rest between sets?
It’s up to you, but I would recommend resting for no more than 1 minute.
How do I combine this split with my workout routine?
You can do this program after the main training session, or you can use it as an independent set of exercises. It all depends on individual preferences, level of training and current goals. If you want to put bodyweight movements at the forefront, set aside a separate workout for them.
Can I practice according to the proposed scheme 2 times a week?
Of course you can. If you want, do all three workouts in three days, then rest for a day, and repeat the complex for the next three days.
How long will I take this program?
You can use the proposed complex while you feel that there is still room for development. I would advise you to practice this program for at least 4 weeks, but how long you train for is up to you.
I am strong enough and my body weight is not enough for muscle failure. What to do?
Weighted vests are a great way to increase resistance without weights or attachments that constrain your movement. Wear a vest during exercises that require additional resistance. If you have chains, you can put them on your shoulders.
Is there a way to raise the difficulty level?
If you need a weight vest for extra resistance, you can do drop sets. Do the added-weights first, then, after reaching muscle failure, release the vest or chains and extend the set.
Another option is circuit training instead of the usual one. Do all the exercises one by one without rest. This is one circle. Make three circles. Rest for one minute between circles.
I don’t have enough strength to work with my own weight. Can be replaced with simulators?
This destroys the intent of the program. If necessary, use assistive devices or find a partner to help with the challenging exercise. Do not replace weight training with machines.