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    Bodyweight Challenge Progression

    Uploaded by

    Andrew Saunders
    The Bodyweight Challenge is a 4-level bodyweight workout program divided into two whole-body splits to be done on alternate days, with each level featuring progressively more difficult variations of exercises like pushups, rows, squats and core work. The first level includes exercises like feet elevated pushups and inverted rows. The second level progresses to side-to-side variations and more advanced squat variations. The third level introduces one-arm movements and more challenging core exercises. The fourth level features the most difficult bodyweight exercises like one-arm pushups, pistol squats and handstand pushups.

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    Bodyweight Challenge Progression

    Uploaded by

    Andrew Saunders
    94 views3 pages
    The Bodyweight Challenge is a 4-level bodyweight workout program divided into two whole-body splits to be done on alternate days, with each level featuring progressively more difficult variations of exercises like pushups, rows, squats and core work. The first level includes exercises like feet elevated pushups and inverted rows. The second level progresses to side-to-side variations and more advanced squat variations. The third level introduces one-arm movements and more challenging core exercises. The fourth level features the most difficult bodyweight exercises like one-arm pushups, pistol squats and handstand pushups.

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    The Bodyweight Challenge is a 4-level bodyweight workout program divided into two whole-body splits to be done on alternate days, with each level featuring progressively more difficult variations of exercises like pushups, rows, squats and core work. The first level includes exercises like feet elevated pushups and inverted rows. The second level progresses to side-to-side variations and more advanced squat variations. The third level introduces one-arm movements and more challenging core exercises. The fourth level features the most difficult bodyweight exercises like one-arm pushups, pistol squats and handstand pushups.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    94 views3 pages

    Bodyweight Challenge Progression

    Uploaded by

    Andrew Saunders
    The Bodyweight Challenge is a 4-level bodyweight workout program divided into two whole-body splits to be done on alternate days, with each level featuring progressively more difficult variations of exercises like pushups, rows, squats and core work. The first level includes exercises like feet elevated pushups and inverted rows. The second level progresses to side-to-side variations and more advanced squat variations. The third level introduces one-arm movements and more challenging core exercises. The fourth level features the most difficult bodyweight exercises like one-arm pushups, pistol squats and handstand pushups.

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    Bodyweight Challenge™

    The Ultimate Bodyweight Workout Program & Progression

    The workout program is divided into two whole-body splits.

    Ideally, you want to be training on alternate days with the weekends off, e.g. Monday,
    Wednesday, and Friday as training days with Tuesday, Thursday, and the weekends
    off. The alternative is to train 1-2x a week as you see fit.

    There are a total of 4 levels in the Bodyweight Challenge with each level setting the
    foundation for the next. Progression is marked by more advanced variations of the
    same exercises. Your main focus should be to make consistent progress no matter how
    fast or slow.

    Workout Structure

    Split #1:

    ● Horizontal push
    ● Horizontal pull
    ● Squat
    ● Core
    ● Wheel variation

    Split #2:

    ● Vertical pull
    ● Vertical push
    ● Lunge
    ● Core
    ● Wheel variation

    Level 1 Workouts

    Split #1:

    ● Feet elevated push-ups: 3 sets x 4-10 reps


    ● Inverted rows (steep angle): 3 sets x 4-10 reps
    ● Single Leg Box Squats: 3 sets x 4-10 reps (each leg)
    ● Lying leg raises: 3 sets x 4-10 reps
    ● Hip bridge hold: 2 x 10-30 seconds
    Bodyweight Challenge™

    Split #2:

    ● Pullups: 3 sets x 4-10 reps


    ● Pike pushups: 3 sets x 4-10 reps
    ● Reverse Lunges: 3 sets x 4-10 reps
    ● Lying leg raises: 3 sets x 4-10 reps
    ● Hip bridge hold: 2 x 10-30 seconds

    Level 2 Workouts

    Split #1:

    ● Side-to-side feet elevated push-ups: 3 sets x 4-10 reps


    ● Inverted rows (30 degree angle): 3 sets x 4-10 reps
    ● Assisted pistol squats: 3 sets x 4-10 reps (each leg)
    ● Hanging knee raises: 3 sets x 4-10 reps
    ● Hip bridge hold: 2 x 10-30 seconds

    Split #2:

    ● Side-to-side pull-ups: 3 sets x 4-10 reps


    ● Elevated pike pushups: 3 sets x 4-10 reps
    ● Reverse lunges: 3 sets x 4-10 reps
    ● Hanging knee raises: 3 sets x 4-10 reps
    ● Hip bridge hold: 2 x 10-30 seconds

    Level 3 Workouts

    Split #1:

    ● Assisted one-arm feet elevated push-ups: 3 sets x 4-10 reps


    ● Inverted row (feet elevated): 3 sets x 4-10 reps
    ● Assisted pistol squats: 3 sets x 4-10 reps (each leg)
    ● Hanging leg raises (90 degrees): 3 sets x 4-10
    ● Back bridge hold: 2 x 10-30 seconds

    Split #2:

    ● Towel assisted 1-arm pull-ups: 3 sets x 3-8 reps


    ● Feet on bench pike pushups: 3 sets x 4-10 reps
    ● Romanian lunges: 3 sets x 4-10 reps
    Bodyweight Challenge™

    ● Hanging leg raises (90 degrees): 3 sets x 4-10 reps


    ● Back bridge hold: 2 x 10-30 seconds

    Level 4 Workouts

    Split #1:

    ● One-arm push-ups: 3 sets x 4-10 reps


    ● Full inverted row: 3 sets x 4-10 reps
    ● Pistol squats: 3 sets x 4-10 reps (each leg)
    ● Hanging leg raises (full): 3 sets x 4-10 reps
    ● Back bridge hold: 2 x 10-30 seconds

    Split #2:

    ● 1 arm pull-ups: 2 sets x 2 reps


    ● Handstand pushups: 3 sets x 4-10 reps
    ● Romanian lunges: 3 sets x 10 reps
    ● Hanging leg raises (full): 3 sets x 4-10 reps
    ● Back bridge hold: 2 x 10-30 seconds

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