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TT Bodyweight Training

This document outlines a 3 day full body workout split with exercises organized into sets. Day 1 workout A includes pull-ups, Bulgarian split squats, jumps, reverse lunges, inverted rows, dips, calf raises, triceps presses, and ab wheel rollouts. Day 3 workout B includes pike pushups, chin ups, lunge jumps, eccentric single leg squats, inverted rows, decline close grip pushups, step ups, eccentric pushups, single leg curls, and stability ball jackknifes. Day 5 workout C consists of chin ups with knee raises, pushups, jumps, bodyweight squats, prisoner lunges, inverted rows, glute ham raises, and close grip

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411 views2 pages

TT Bodyweight Training

This document outlines a 3 day full body workout split with exercises organized into sets. Day 1 workout A includes pull-ups, Bulgarian split squats, jumps, reverse lunges, inverted rows, dips, calf raises, triceps presses, and ab wheel rollouts. Day 3 workout B includes pike pushups, chin ups, lunge jumps, eccentric single leg squats, inverted rows, decline close grip pushups, step ups, eccentric pushups, single leg curls, and stability ball jackknifes. Day 5 workout C consists of chin ups with knee raises, pushups, jumps, bodyweight squats, prisoner lunges, inverted rows, glute ham raises, and close grip

Uploaded by

Paralapapiricoipi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Day 1 Workout A

Set
1

Set
2

Set
3

Set
1

Set
2

Set
3

Set
1

Set
2

Set
3

Set
1

Set
2

Set
3

Set
1

Set
2

Set
3

Set
4

Set
5

Set
6

Set
1

Set
2

Set
3

Set
1

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2

Set
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1

Set
2

Set
3

1A) Pull-up (Max reps)


1B) Bulgarian Split Squat - 1 reps (12
reps/side)
2A ) Jumps (12 reps)
2B) Reverse Lunge (25 reps)
2C) Inverted Row (20 reps+ crash)
3A) Dips (Max reps)
3B) 1-Leg Calf Raise (12 reps)
3C) Triceps BW Press (8-15 reps)
3D) Ball/Ab Wheel Rollout (15 reps)
Day 3 Workout B
1A) Pike Pushup (15 reps)
1B) Chin up (Max reps)
1C) Lunge Jumps (8 reps/side)
2A) Eccentric 1-Leg Squat (8-12 reps +
Crash Set)
2B) Underhand Inverted Row (20 reps
+ Crash Set)
2C) Decline Close-Grip Pushup (Max
reps + Crash Set)
3A) Deep Step-up (15 reps)
3B) Eccentric Pushup (15 reps)
3C) 1-Leg Ball Leg Curl (8-12 reps)
3D) Stability Ball Jackknife (20)
Day 5 Workout C
1) Chin-up plus Knee-up (12 reps)
2) Pushups (30 reps)
3) Jumps (15 reps)
4) Bodyweight Squats (30 reps)
5) Prisoner Fwd Lunges (15 reps)
6) Inverted Row (20 reps)
7) Ball Glute-Ham Raise (10 reps)

8) Close-grip Pushups (20 reps)

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