Intermediate bodyweight 2-day split program

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SirTeabag
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Intermediate bodyweight 2-day split program

Post by SirTeabag » Mon Sep 02, 2013 8:59 am

My take on bodyweight training (with minimal equipment). Primary focus would be strength and mass. It should be noted that it's meant to be the primary training program, not occasional or supplementive to weight training.

Upper body day:

Chest dip (between chairs)
Inverted row (bar or suspension straps)
Decline push-up (they're already quite tough after doing chest dip, but i was thinking using a band or trying assisted 1-arm push-ups as a progression > you thoughts on that?)
Pull up
Pike press
Rear delt row (bar or suspension straps)
Lateral deltoid raise (using a band or some bucket of water or something similar, since not a lot of weight is required)
Tricep extension (with suspension straps) > is this one good enough or would close grip push-ups or tricep dips be a better idea?
Bicep curls (with suspension straps)

In case of exercises with straps, they can all be done in unilateral fashion for progression.

Lower body day:

Single-leg squat
Sissy squat
Natural (assisted) hamstring raise
Kneeling hip extension (same position as above exercise, only that you lower your upper body using your hips) > any other good bodyweight hip extension exercise that doesn't require a hyperextension station?
Lying hip extension
Single-leg calf raise
Hanging leg-hip raise
Plank, Side plank > 30/20 sec each position, 3 rotations > also done on one off the off-days

As for the sets and reps, 3 sets and about 8-12 reps for every exercise (though with progression 15 would probably still work as far as mass gaining goes?), 30 sec rest between sets. Light/moderate cardio 3x week (on the off days), 20-30 min.

Comment, suggestions would be appreciated

SirTeabag
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Re: Intermediate bodyweight 2-day split program

Post by SirTeabag » Tue Sep 03, 2013 11:37 am

Edit: Decline, not incline push-up

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Ironman
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Re: Intermediate bodyweight 2-day split program

Post by Ironman » Tue Sep 03, 2013 11:51 am

It looks alright to me. Bands are a good progression method. Strapping a plate to your back even works to a certain extent. One arm pushups are also a good option.

Weight vests and dip belts are useful things to have when doing these sorts of exercises. Even a heavy backpack would work.

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Jungledoc
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Re: Intermediate bodyweight 2-day split program

Post by Jungledoc » Wed Sep 11, 2013 8:37 am

Home made sand bags can be lifted, thrown, etc. Make several 10-pound bags, then add them progressively to a back pack.

That is, if lack of equipment is your main motivation for this program. If, philosophically, you just want to do BW, then I guess this wouldn't be what you'd want to do.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

SirTeabag
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Re: Intermediate bodyweight 2-day split program

Post by SirTeabag » Thu Sep 12, 2013 4:36 am

Thanks for the suggestions.

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