Found a full body split works great with this template, but as an added bonus splitting movements into planes per day.
Who does this workout work for?
- Goal is to train for general strength and hypertrophy (not maximal in either respect).
- Mobility and joint health.
- Enjoy working the same muscle groups with a high frequency.
What equipment is needed?
- Any type of suspension trainer would be great (rings, trx knockoffs, homemade trainers).
- Pullup bar. This can be nixed if you have a suspension trainer that hangs high enough.
- Dip bar.
- Cinder blocks and a chair. Use cement to anchor the chair when doing jump bulgarian split squats.
What happens when I can do too many reps on the hardest variation? I don't want to train for endurance!
Hey! This is a great problem to have! If you get to the point where you are knocking out 15-20 rep sets on the hardest bodyweight variation of an exercise, then you have a few options:
- Add weight to the current exercise (conversely, add a 5lb vest and do the same workout).
- Decrease the stability of the current exercise.
- Add a new (harder) variation before the one you have mastered.
2 week mesocycle
Week1
Monday
Morning - Dip variations | Row variations | Bulgarian split squat variations
Afternoon (optional) - Conditioning
Diet: High protein and high calorie. Get in as much quality food as possible.
Tuesday: OFF
Diet: Fast until 5-8p.
Wednesday:
Morning - Pullup variations | Pushup variations | Bulgarian split squat variations
Afternoon (optional) - Conditioning
Diet: High protein and high calorie. Get in as much quality food as possible.
Thursday: OFF
Diet: Fast until 5-8p.
Friday: Same as Monday
Saturday: OFF
Don't worry about diet, just don't be a weekend asshole.
Sunday:
Morning or afternoon - fuckin whatever man. Play. Do whatever feels right.
- Landmine push presses
- Sandbag pendlay rows
- Landmine lateral raises
- Tris and bi's
- Yoke walk
- Farmers walk
Don't worry about diet, just don't be a weekend asshole.
Week2
Monday: OFF
Diet: Fast until 5-8p.
Tuesday:
Morning - Pullup variations | Pushup variations | Bulgarian split squat variations
Afternoon (optional) - Conditioning
Diet: High protein and high calorie. Get in as much quality food as possible.
Wednesday: OFF
Diet: Fast until 5-8p.
Thursday:
Morning - Dip variations | Row variations | Bulgarian split squat variations
Afternoon (optional) - Conditioning
Diet: High protein and high calorie. Get in as much quality food as possible.
Friday: OFF
Diet: Fast until 5-8p.
Saturday: Morning or afternoon - fuckin whatever man. Play. Do whatever feels right.
- Landmine push presses
- Sandbag pendlay rows
- Landmine lateral raises
- Tris and bi's
- Yoke walk
- Farmers walk
Don't worry about diet, just don't be a weekend asshole.
Sunday:OFF
Don't worry about diet, just don't be a weekend asshole.
