Sample Bodyweight Bodybuilding Program

Published: Thu, 12/13/12

Here's a really cool Bodyweight Bodybuilding Sample Workout

for you to try out.

***Warm up thoroughly before each workout, ALL sets listed below

are work sets, the warm up sets are NOT included***

Day 1: Strength Day

1A) Weighted Push Ups 5 x 8-12 reps

1B) Weighted Pull Ups 5 x 3-6 reps

2A) Squat Jumps 5 x 8 reps

2B) Lunge Jumps 5 x 5 / 5 ea. leg

3) Hanging Leg Raise w/ankle weights 5 x 5

Day 2: Conditioning Day

1) Run 1/2 Mile HARD! AFAP (As Fast As Possible)

Circuit of 5 Rounds

2A) Hand Walk (use power wheel or partner hold ankles) 5 x 40 ft.

2B) Pull Ups 5 x submax reps (leave 1 rep in the tank)

2C) Dips 5 x submax reps (leave 1 rep in the tank)

2D) Dip Bar Leg Raises 5 x 10 reps

2E) Walking Lunges 5 x 20 reps (10 ea leg)

3) Finish: Run 1/2 Mile HARD!

Day 3: Bodybuilding/Muscle Building Day

NOTE: **On Bodybuilding Day, Focus on a slower temp,squeezing

reps, pausing at the top of each rep**

1A) Bulgarian Split Squats (back foot elevated on bench) 4 x 12/ 12 ea. leg

1B) Dips 4 x (2 x submax reps / 2 x MAX reps)

2A) Mixed Grip Pull Ups (3 second pause at top) 4 x (2 x submax reps/ 2 x MAX reps)

2B) Close Grip Push Ups (3 second pause at top) 4 x (2 x submax reps/ 2 x MAX reps)

3A) Recline Rows 3 x MAX Reps (3 second pause at top)

3B) Dip Bar Leg Raises 3 x MAX Reps (3 second pause at top)

4) Squat Jumps x 50 total reps AFAP (As Fast As Possible)

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Did you notice how each workout was broken down with a focus?

than just doing the typical bodyweight finisher or using using these exercises

as circuits.

Give these workouts a try and let me know how you do! For more workouts

like this and for descriptions of the all the exercises check out the full

Keep training hard,

Mike Westerdal

CriticalBench.com