bodyweight training program b
intensity phase
week 1
split squats (pick the progression you are ready for)
Sets/Reps: 5/5
Challenge/support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo:
Set 1: 1-1-1-1*
*1 second down - 1 second pause at the bottom - 1 second up - 1 second pause at the top
Set 2: 2-2-2-1
Set 3: 3-3-3-1
Set 4: 4-4-4-1
Set 5: 5-5-5-1
Rest between sets: as needed
Rest between exercises: as needed
pull-ups (pick the progression you are ready for)
Sets/Reps: 5/5-4-3-2-1
Challenge/support:
Sets 1-5: 5RM (challenge* you can control for no more than 5 reps)
*as per Movement Mastery phases
Rest between sets: as needed
Rest between exercises: as needed
power burpees (pick the progression you are ready for)
Sets/Reps: 5/5
Challenge/support:
Set 1: 10RM (challenge* you can control for no more than 10 reps)
*as per Movement Mastery phases
Set 2: decrease support/increase challenge by one step compared to the previous set
Set 3: decrease support/increase challenge by one step compared to the previous set
Set 4: decrease support/increase challenge by one step compared to the previous set
Set 5: decrease support/increase challenge by one step compared to the previous set**
**If the full power burpee is achievable, jump vertically as high as possible each rep. Attempt to jump higher each set.
Rest between sets: as needed
Rest between exercises: as needed
week 2
split squats
Sets/Reps: 5/5
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo:
Set 1: 2-2-2-1
Set 2: 3-3-3-1
Set 3: 4-4-4-1
Set 4: 5-5-5-1
Set 5: 5-5-5-1
Rest between sets: as needed
Rest between exercises: as needed
pull-ups
Sets/Reps: 5/5-4-3-2-2
Challenge/support: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
power burpees
Sets/Reps: 5/5
Challenge/support:
Set 1: set 2 from the previous week
Set 2: set 3 from the previous week
Set 3: set 4 from the previous week
Set 4: set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set**
**If the full power burpee is achievable, jump vertically as high as possible each rep. Attempt to jump higher each set.
Rest between sets: as needed
Rest between exercises: as needed
week 3
split squats
Sets/Reps: 5/5
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo:
Set 1: 3-3-3-1
Set 2: 4-4-4-1
Set 3: 5-5-5-1
Set 4: 5-5-5-1
Set 5: 5-5-5-1
Rest between sets: as needed
Rest between exercises: as needed
pull-ups
Sets/Reps: 5/5-4-3-3-2
Challenge/support: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
power burpees
Sets/Reps: 5/5
Challenge/support:
Set 1: set 2 from the previous week
Set 2: set 3 from the previous week
Set 3: set 4 from the previous week
Set 4: set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set**
**If the full power burpee is achievable, jump vertically as high as possible each rep. Attempt to jump higher each set.
Rest between sets: as needed
Rest between exercises: as needed
week 4
split squats
Sets/Reps: 5/5
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo:
Set 1: 4-4-4-1
Set 2: 5-5-5-1
Set 3: 5-5-5-1
Set 4: 5-5-5-1
Set 5: 5-5-5-1
Rest between sets: as needed
Rest between exercises: as needed
pull-ups
Sets/Reps: 5/5-4-3-3-3
Challenge/support: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
power burpees
Sets/Reps: 5/5
Challenge/support:
Set 1: set 2 from the previous week
Set 2: set 3 from the previous week
Set 3: set 4 from the previous week
Set 4: set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set**
**If the full power burpee is achievable, jump vertically as high as possible each rep. Attempt to jump higher each set.
Rest between sets: as needed
Rest between exercises: as needed
volume phase
week 5
split squats
Sets/Reps: 5/8
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
pull-ups
Sets/Reps: 5/5-4-4-3-3
Challenge/support: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
power burpees
Sets/Reps: 8/5
Challenge/support: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
week 6
split squats
Sets/Reps: 5/8
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
pull-ups
Sets/Reps: 5/5-4-4-4-3
Challenge/support: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
power burpees
Sets/Reps: 8/5
Challenge/support: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
week 7
split squats
Sets/Reps: 5/8
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
pull-ups
Sets/Reps: 5/5-4-4-4-4
Challenge/support: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
power burpees
Sets/Reps: 8/5
Challenge/support: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
week 8
split squats
Sets/Reps: 5/8
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases1
Tempo: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
pull-ups
Sets/Reps: 5/5-5-5-4-4
Challenge/support: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
power burpees
Sets/Reps: 8/5
Challenge/support: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
density phase
week 9
split squats
Work/Rest Interval (in seconds): 15:45 each side
Reps Per Set: as many controlled reps as possible
Challenge/support: same as week 1
Total Reps: 40 each side
Total Intervals: as many as necessary to reach 40 reps each side
pull-ups
Interval: EMOM (every minute on the minute)
Reps per set: as many unbroken (not coming off the bar) reps as possible
Challenge/Support: same as week 1
Total Reps: 40
Total Intervals: as many as necessary to reach 40 reps
power burpees
Interval: EMOM (every minute on the minute)
Reps per set: 5
Challenge/support: same as week 1
Total Intervals: 8
week 10
split squats
Work/Rest Interval (in seconds): 20:40 each side
Reps Per Set: as many controlled reps as possible
Challenge/support: same as week 1
Total Reps: 40 each side
Total Intervals: as many as necessary to reach 40 reps each side
pull-ups
Interval: EMOM (every minute on the minute)
Reps per set: as many unbroken (not coming off the bar) reps as possible
Challenge/Support: same as week 1
Total Reps: 40
Total Intervals: as many as necessary to reach 40 reps
power burpees
Interval: EMOM (every minute on the minute)
Reps per set: 5
Challenge/support: same as week 2
Total Intervals: 8
week 11
split squats
Work/Rest Interval (in seconds): 30:30 each side
Reps Per Set: as many controlled reps as possible
Challenge/support: same as week 1
Total Reps: 40 each side
Total Intervals: as many as necessary to reach 40 reps each side
pull-ups
Interval: EMOM (every minute on the minute)
Reps per set: as many unbroken (not coming off the bar) reps as possible
Challenge/Support: same as week 1
Total Reps: 40
Total Intervals: as many as necessary to reach 40 reps
power burpees
Interval: EMOM (every minute on the minute)
Reps per set: 5
Challenge/support: same as week 3
Total Intervals: 8
week 12
split squats
Work/Rest Interval (in seconds): 40:20 each side
Reps Per Set: as many controlled reps as possible
Challenge/support: same as week 1
Total Reps: 40 each side
Total Intervals: as many as necessary to reach 40 reps each side
pull-ups
Interval: EMOM (every minute on the minute)
Reps per set: as many unbroken (not coming off the bar) reps as possible
Challenge/Support: same as week 1
Total Reps: 40
Total Intervals: as many as necessary to reach 40 reps
power burpees
Interval: EMOM (every minute on the minute)
Reps per set: 5
Challenge/support: same as week 4
Total Intervals: 8