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    Push Day: Bodyweight Max-Stimulus Program

    Uploaded by

    Jorge De Felipe Moreira
    This bodyweight max-stimulus program consists of a 7 day split with different bodyweight exercises assigned to each day. Push, pull, leg, and core days are followed by a full body day, with rest days on Saturday and Sunday. Exercises are done to technical failure or yielding isometric holds and include variations like pike pushups, pistol squats, and L-sits. Circuits and HIIT finishers like burpees and kettlebell swings are also included.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Push Day: Bodyweight Max-Stimulus Program

    Uploaded by

    Jorge De Felipe Moreira
    207 views4 pages
    This bodyweight max-stimulus program consists of a 7 day split with different bodyweight exercises assigned to each day. Push, pull, leg, and core days are followed by a full body day, with rest days on Saturday and Sunday. Exercises are done to technical failure or yielding isometric holds and include variations like pike pushups, pistol squats, and L-sits. Circuits and HIIT finishers like burpees and kettlebell swings are also included.

    Original Description:

    GO CHECK OUT HIS CHANNEL “THE BIONEER”

    Original Title

    Max-Stimulus-Bodyweight

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    This bodyweight max-stimulus program consists of a 7 day split with different bodyweight exercises assigned to each day. Push, pull, leg, and core days are followed by a full body day, with rest days on Saturday and Sunday. Exercises are done to technical failure or yielding isometric holds and include variations like pike pushups, pistol squats, and L-sits. Circuits and HIIT finishers like burpees and kettlebell swings are also included.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    207 views4 pages

    Push Day: Bodyweight Max-Stimulus Program

    Uploaded by

    Jorge De Felipe Moreira
    This bodyweight max-stimulus program consists of a 7 day split with different bodyweight exercises assigned to each day. Push, pull, leg, and core days are followed by a full body day, with rest days on Saturday and Sunday. Exercises are done to technical failure or yielding isometric holds and include variations like pike pushups, pistol squats, and L-sits. Circuits and HIIT finishers like burpees and kettlebell swings are also included.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Bodyweight Max-

    Stimulus Program
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Push
    Day Core Day Leg Day Pull Day Off Full Body Off

    Key:

    To Technical Failure – Stop at the point that your form breaks down

    To failure – Stop at the point of “isometric failure”

    Yielding isometric – Extremely slow repetition

    Push Day
    [Warm Up]

    2 x One-Armed Push Ups to Technical Failure (Both Sides) OR Archer Push Ups to
    Technical Failure

    1 Minute Rest Between

    2 x 20 Clapping Push Ups OR Explosive Push Ups

    1 Minute Rest Between

    2 x 20 Pseudo Planche Push Up

    1 Minute Rest Between

    2 x 20 Pike Push Ups to Technical Failure

    1 Minute Rest Between

    3 x Mechanical Drop Set: 3 x Push Ups to Failure > Push Ups on the Knees > Isometric
    hold

    1 Minute Rest Between

    2 x Yielding Isometric Push Up (1 Minute)

    2 Minute Rest Between

    Tabata HIIT Finisher: Shadow boxing


    Pull Day
    [Warm Up]

    2 x 10 Explosive Pull Ups OR Muscle Ups

    1.5 Minute Rest Between

    2 x Rocking Chin Ups to Technical Failure (Both Sides) OR OHP

    1 Minute Rest Between

    2 x Headbangers to Technical Failure


    OR Bodyweight Row to Technical Failure

    1 Minute Rest Between

    5 x Pull Ups to Failure

    1 Minute Rest Between

    1 x Yielding Isometric Pull Up (1 Minute)

    1 Minute Rest Between

    1 x Yielding Isometric Chin Up (1 Minute)

    1 Minute Rest Between

    1 x Pronated Grip Hang OR Finger Tip Hang (1 Minute)

    Leg Day
    [Warm Up]

    2 x 10 Jump Squat OR Jack in the Box

    1 Minute Rest Between

    2 x Pistol Squat to Technical Failure


    OR Cossack Squat OR Side Lunge

    1 Minute Rest Between

    2 x Bulgarian Split Squats to


    Technical Failure OR Sumo
    Squats to Technical Failure
    1 Minute Rest Between

    2 x Lunge Walk (1 Minute)

    1 Minute Rest Between

    2 x Air Squats to Technical Failure

    2 Minute Rest Between

    Tabata HIIT Finisher: High Knees

    Core Day
    [Warm Up]

    Perform the whole thing as a circuit with a 1 minute rest between:

    1 x V-Sit Ups to Failure OR Leg Raised Sit Ups to Failure

    1 x Bicycle Sit Ups to Failure

    1 x Isometric Hold Hollow Body (1 Minute)

    Repeat 3 Times

    2 x 10 Pike Pulses

    1 Minute Rest Between

    2 x 15 Supermans

    1 Minute Rest Between

    2 x Mechanical Drop Set: Hanging Around the Worlds > Hanging Leg Raises > Hanging
    Frog Kicks
    Full Body Day
    [Warm up]

    2 x Optional: Handstand Push Ups (Legs Against Wall if Necessary)

    1.5 Minutes Between

    2 x Muscle Ups to Technical Failure OR Ring Dips OR Dips

    1 Minute Rest

    2 x L-Sits (1 Minute) OR V-Sits (1 Minute)

    1 Minute Rest

    3 x Burpees (1 Minute)

    2 Minute Rest

    2 x Lizard Crawls to Failure

    1 Minute Rest Between

    2 x Optional: Rope Climbs to Technical Failure

    1 Minute Rest Between

    Tabata HIIT Finisher: Kettlebell Swings OR Tuck Jumps

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