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    Workout Exercise Progression Sets Reps Rest (Mins) Notes: Level 2 - Week 1

    Uploaded by

    Michael A
    The document outlines a 7-week bodyweight training program consisting of exercises like chinups, pushups, rows, dips, and hollow body holds performed in a circuit with 2-3 minutes of rest between exercises. Each week follows the same 3-day format and exercises but may introduce progressions like adding weight with bands.

    Copyright:

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

    Workout Exercise Progression Sets Reps Rest (Mins) Notes: Level 2 - Week 1

    Uploaded by

    Michael A
    169 views8 pages
    The document outlines a 7-week bodyweight training program consisting of exercises like chinups, pushups, rows, dips, and hollow body holds performed in a circuit with 2-3 minutes of rest between exercises. Each week follows the same 3-day format and exercises but may introduce progressions like adding weight with bands.

    Original Title

    BBW Lvl.2 Log

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    The document outlines a 7-week bodyweight training program consisting of exercises like chinups, pushups, rows, dips, and hollow body holds performed in a circuit with 2-3 minutes of rest between exercises. Each week follows the same 3-day format and exercises but may introduce progressions like adding weight with bands.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    169 views8 pages

    Workout Exercise Progression Sets Reps Rest (Mins) Notes: Level 2 - Week 1

    Uploaded by

    Michael A
    The document outlines a 7-week bodyweight training program consisting of exercises like chinups, pushups, rows, dips, and hollow body holds performed in a circuit with 2-3 minutes of rest between exercises. Each week follows the same 3-day format and exercises but may introduce progressions like adding weight with bands.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 8

    Date

    LEVEL 2 - WEEK 1
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Eccentric Chinup 2:00
    Day 1 Pushup
    Day 1 Bodyweight Row
    Day 1 Dip Eccentric 2:00
    Day 1 Hollow Body Hold
    Day 1 Scap Pull 2:00
    Day 1 Handstand 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 1
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Eccentric Chinup 2:00
    Day 2 Pushup
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Hollow Body Hold 1:00
    Day 2 Handstand 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 1
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Eccentric Chinup 2:00
    Day 3 Pushup
    Day 3 Bodyweight Row
    Day 3 Dip Eccentric 2:00
    Day 3 Hollow Body Hold
    Day 3 Scap Pull 2:00
    Day 3 Handstand 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 2
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Eccentric Chinup 2:00
    Day 1 Pushup
    Day 1 Bodyweight Row
    Day 1 Dip Eccentric 2:00
    Day 1 Hollow Body Hold
    Day 1 Scap Pull 2:00
    Day 1 Handstand 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 2
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Eccentric Chinup 2:00
    Day 2 Pushup
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Hollow Body Hold 1:00
    Day 2 Handstand 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 2
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Eccentric Chinup 2:00
    Day 3 Pushup
    Day 3 Bodyweight Row
    Day 3 Dip Eccentric 2:00
    Day 3 Hollow Body Hold
    Day 3 Scap Pull 2:00
    Day 3 Handstand 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 3
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Eccentric Chinup 2:00
    Day 1 Pushup
    Day 1 Bodyweight Row
    Day 1 Dip Eccentric 2:00
    Day 1 Hollow Body Hold
    Day 1 Scap Pull 2:00
    Day 1 Handstand 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 3
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Eccentric Chinup 2:00
    Day 2 Pushup
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Hollow Body Hold 1:00
    Day 2 Handstand 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 3
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Eccentric Chinup 2:00
    Day 3 Pushup
    Day 3 Bodyweight Row
    Day 3 Dip Eccentric 2:00
    Day 3 Hollow Body Hold
    Day 3 Scap Pull 2:00
    Day 3 Handstand 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 4
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Eccentric Chinup 2:00
    Day 1 Pushup
    Day 1 Bodyweight Row
    Day 1 Dip Eccentric 2:00
    Day 1 Hollow Body Hold
    Day 1 Scap Pull 2:00
    Day 1 Handstand 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 4
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Eccentric Chinup 2:00
    Day 2 Pushup
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Hollow Body Hold 1:00
    Day 2 Handstand 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 4
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Eccentric Chinup 2:00
    Day 3 Pushup
    Day 3 Bodyweight Row
    Day 3 Dip Eccentric 2:00
    Day 3 Hollow Body Hold
    Day 3 Scap Pull 2:00
    Day 3 Handstand 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 5
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Eccentric Chinup 2:00
    Day 1 Pushup
    Day 1 Bodyweight Row
    Day 1 Dip Eccentric 2:00
    Day 1 Hollow Body Hold
    Day 1 Scap Pull 2:00
    Day 1 Handstand 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 5
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Eccentric Chinup 2:00
    Day 2 Pushup
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Hollow Body Hold 1:00
    Day 2 Handstand 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 5
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Eccentric Chinup 2:00
    Day 3 Pushup
    Day 3 Bodyweight Row
    Day 3 Dip Eccentric 2:00
    Day 3 Hollow Body Hold
    Day 3 Scap Pull 2:00
    Day 3 Handstand 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 6
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Eccentric Chinup 2:00
    Day 1 Pushup
    Day 1 Bodyweight Row
    Day 1 Dip Eccentric 2:00
    Day 1 Hollow Body Hold
    Day 1 Scap Pull 2:00
    Day 1 Handstand 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 6
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Eccentric Chinup 2:00
    Day 2 Pushup
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Hollow Body Hold 1:00
    Day 2 Handstand 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 6
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Eccentric Chinup 2:00
    Day 3 Pushup
    Day 3 Bodyweight Row
    Day 3 Dip Eccentric 2:00
    Day 3 Hollow Body Hold
    Day 3 Scap Pull 2:00
    Day 3 Handstand 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 7
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Eccentric Chinup 2:00
    Day 1 Pushup
    Day 1 Bodyweight Row
    Day 1 Dip Eccentric 2:00
    Day 1 Hollow Body Hold
    Day 1 Scap Pull 2:00
    Day 1 Handstand 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 7
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Eccentric Chinup 2:00
    Day 2 Pushup
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Hollow Body Hold 1:00
    Day 2 Handstand 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 7
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Eccentric Chinup 2:00
    Day 3 Pushup
    Day 3 Bodyweight Row
    Day 3 Dip Eccentric 2:00
    Day 3 Hollow Body Hold
    Day 3 Scap Pull 2:00
    Day 3 Handstand 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 8
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Eccentric Chinup 2:00
    Day 1 Pushup
    Day 1 Bodyweight Row
    Day 1 Dip Eccentric 2:00
    Day 1 Hollow Body Hold
    Day 1 Scap Pull 2:00
    Day 1 Handstand 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 8
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Eccentric Chinup 2:00
    Day 2 Pushup
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Hollow Body Hold 1:00
    Day 2 Handstand 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 2 - WEEK 8
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Eccentric Chinup 2:00
    Day 3 Pushup
    Day 3 Bodyweight Row
    Day 3 Dip Eccentric 2:00
    Day 3 Hollow Body Hold
    Day 3 Scap Pull 2:00
    Day 3 Handstand 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM

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