Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This is a two-day-a-week, bodyweight, exercise plan based off a Jefit blog article titled: "5 Best Bodyweight Compound Exercises for Max Effectiveness." Search "bodyweight exercises" on our blog page at jefit.com/blog and read before starting your routine. The length of session one is about 40-minutes while session two offers more volume and, therefore, will take about 50-minutes to complete.
You will perform each of these compound exercises in your bodyweight routine twice weekly with 48-72 hours rest between sessions. Add in some cardio and mobility work in addition, 2-3 times each week for the next four weeks before transitioning back to your typical strength training plan using machines or free weights.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Machine Assisted Pull-Up
|
3x8 reps |
rest: 90s
|
||
Push-Up
|
3x15,12,10 reps |
rest: 90s
|
||
Bodyweight Squat
|
3x10 reps |
rest: 75s
|
||
Dip
|
3x12,10,8 reps |
rest: 90s
|
||
Plank with Shoulder Taps
|
3x12 reps |
rest: 75s
|
Machine Inverted Row
|
4x8,8,6,6 reps |
rest: 90s
|
||
Push-Up to Side Plank
|
4x8 reps |
rest: 90s
|
||
Split Squat
|
4x8 reps |
rest: 90s
|
||
Dip
|
4x12,10,8,6 reps |
rest: 90s
|
||
Plank with Alternating Knee Drive
|
4x12 reps |
rest: 90s
|