Some sample custom programs

Complete beginner routine (3 days a week ; follow for at least 8 weeks before switching to basic routine):

DAY 1: warm up; squats, horizontal pulls, push ups, (3 sets of 8-12 reps ; 60s rest between sets), plank (between 30s and one min); stretches
DAY 2: rest
DAY 3: warm up; squats, horizontal pulls, push ups, leg raises (3 sets of 8-12 reps ; 60s rest between sets); stretches
DAY 4: rest
DAY 5: warm up; squats, horizontal pulls, push ups, (3 sets of 8-12 reps ; 60s rest between sets), plank (between 30s and one min); stretches
DAY 6: rest
DAY 7: rest

Simple weight loss program (6 days a week):

DAY 1: Start Bodyweight basic routine (modified to: 3 sets of 8-12 reps ; 60s rest between sets)
DAY 2: 35 min steady state cardio, stretches
DAY 3: Start Bodyweight basic routine (modified to: 3 sets of 8-12 reps ; 60s rest between sets)
DAY 4: 35 min cardio (on rowing machine) including 3 sets of tabata intervals (3 sets of 8x 20s efforts, with 10s rest in between); stretches
DAY 5: Start Bodyweight basic routine (modified to: 3 sets of 8-12 reps ; 60s rest between sets)
DAY 6: 35 min steady state cardio; stretches
DAY 7: rest day.

Strength program, (2 day split, 4 or 5 days a week):

DAY 1 (PUSH) - warm up - 5 sets of 5 reps, 3 min rest for the following progressions: squats, handstand push ups, push ups, dips, leg raises - stretches.
DAY 2 (PULL) - warm up - 5 sets of 5 reps, 3 min rest for the following progressions: deadlifts, pull ups, horizontal pulls - plank (30s to 1 min) - stretches.
DAY 3 – rest
DAY 4 (PUSH) - warm up - 5 sets of 5 reps, 3 min rest for the following progressions: squats, handstand push ups, push ups, dips, leg raises - stretches.
DAY 5 (PULL) - warm up - 5 sets of 5 reps, 3 min rest for the following progressions: deadlifts, pull ups, horizontal pulls ; plank (30s to 1 min) - stretches.
DAY 6 – rest
DAY 7 – rest, or jump back to day 1

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54 comments:

  1. Hi,

    I'd like to follow a routine in the the morning but can only realistically allow for 30 minutes maximum. How would you recommend shortening the routine to fit this window. Should i just stop after 30 minutes and continue with the remainder after my days rest. Or is there a better breakdown?
    Many thanks.

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    Replies
    1. Do one push and one pull exercise rather than 2 in the basic routine.
      So one day -say- do pull ups and push ups, then the next do Hadnstand push ups and horizontal pulls.

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    2. The 6 exercises (excluding plank) in the basic routine breaks down into 4 push and 2 pull according to your definitions. So do you mean i should do 2 push and 1 pull in my shortened version?

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    3. I'm only talking about upper body here...
      So, alternate these 2 sessions:
      1. squats, pull ups, dips or push ups, leg raises.
      2. squats, handstand push ups, horizontal pulls, plank

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  2. Hi! I have a question please,
    I have been always reading in books or forums, that training every day isn't healthy or doesn't give mush power, also that it is better to train every other day but not the same muscles.
    What do you think ??

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  3. Well, generally it is not thought to be very productive to train the same muscle groups everyday, though very are obviously all individuals and some people actually respond better to it. For a relative beginner (one year or so of training) a full body routine every other day is actually probably better than a split routine. After that, the push pull routine suggested here works well...

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  4. Just a quick question about the strength variation. I was thinking I would do that instead of the basic variation, but how do you progress with doing 5 reps every time. Should I do 5-8 reps and slowly increase or...?

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    Replies
    1. 2-5 reps is a good range in this case. Why are you starting with this though?

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    2. Because I'm not a beginner to body weight training and I get plenty of cardio from the sports I play. Should I be just doing the basic one then?

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    3. I'd start with the basic routine, yes. You really only need to switch to a split program once you stop progressing.

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  5. Ive been a fan of BW training for years current workout is a 3 day split. Day 1 horizontal push-pull, day 2 vertical push-pull and day 3 horizontal push/pull with either DB swing or snatch (5x5) at the beginning of each. The next week the workouts rotate. I found your site a couple of weeks ago looking forward to trying the progressions on your site

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  6. I've been following the Simple weight loss program since the last 3 weeks and even though I get better and better at pull-ups, I am still doing the leg assited pull-ups. I know this can take some time and I'm willing to be patient, however, I am wondering if I should try to do this progression in ''strength mode'' i.e: instead of doing 3 X 8 reps of leg assited, maybe try doing 5 X 1, 2, or 3 reps?

    I guess my question is: should I build strength by doing a small amount of reps before I try to do 3 x 8 reps?

    Which one is better?

    Thanks

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    Replies
    1. Well, it is normal to stall on pull ups: the important thing here is that you keep improving on your horizontal pulls. They have a direct carry over to pull ups, and as long as you keep progressing those, pull ups will come in due time. Also, in the context of a weight loss program, you are better off with a 8-12 hypertrophy rep range. Only once you stall (on the horizontal rows in that case) do I recommend that you move on a rep range better suited for strength (4-8).

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  7. Hi, the hypertrophy set mentions deadlifts for some of the pull days, is there a type of bodyweight deadlift that can be done or is this referring to the deadlift with the barbell kind?

    Thanks

    ReplyDelete
    Replies
    1. This refers to the barbell kind... Unfortunately, there isn't really any kind of satisfactory bodyweight substitute for deadlifts.

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    2. What about the inverted deadlift like this or similar?
      https://www.youtube.com/watch?v=onfLvlUD3WY

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  8. Hey! Thanks for all the work you are putting into this page! I want to start the complete beginner routine: how many reps should I be able to perform to know with which exercises from the progressions to start? For the basic routine you said 4 reps and then go back one step. Is it the same for the complete beginner routine on this page? I thought it might be better to go a little because the volume is higher (8-12 instead of 5-8) What do you think?

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    Replies
    1. Same principle really. Find a variation for which you can complete 3 sets of 8 reps, then go back one step and start at 8,8,8

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    2. Thanks for your reply! Is there a special reason that absolute beginners should go higher with the reps and have less time between sets? Also, why do you propose to go one step back from the excercise that I can do 8/8/8? I can`t do let me ins right now because of logistical constraints, so I do inverted rows with bent lesg even though this is the excercise I can only do 8/8/8 from. Is that ok? Is it necessary to do something for the lower back too? Like a static hold? Thanks for your time! I hope the book is going well! Regrads, Alex

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    3. Well, yes. Hypertrophy ranges (8-12) are better suited to beginners for a variety of reasons (enhanced CNS gains/beginners typically can't push themselves as hard as far as pure strength is concerned/exercises are thus kinder on tendons, connective tissue, etc/and there are a few motivational reasons also.
      The time is reduced between sets for the same reason (hypertrophy range). It also keeps the workouts to a more manageable length.
      It's fine to start with inverted rows.
      As a beginner, don't worry about lower back. You can introduce deadlifts later on.

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    4. Hey, this is a question about sets and reps for the beginner routine: When do I know that the set is over? When the last rep I want to do fails? When the form gets worse? When I hit the target number? It is entirely possible that I can add another rep in the first set but lose it in the last because I oversestimated my strenght. I am not sure how to progress with this. Thanks!

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    5. You start with 8,8,8 for a given variation. The next time the set is over when you hit 9,8,8. Then 9,9,8.
      Just increase by one rep every session you do this exercise. This will ensure continuous progress.

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  9. Can I jump right into the strength program or should I do the complete beginner routine?
    I'm 5'9 and 140~lbs

    How are the bodyweight deadlifts listed in the pull days done? There isn't a link attached to them.
    Also, should/can I do cardio on the rest days?

    ReplyDelete
    Replies
    1. Well, it all depends on how much experience you have, and what kind of training you have done before. The complete beginner routine is -well- for complete beginners.
      The deadlifts are actually barbell or dumbbell deadlifts. There is no simple bodyweight substitute... You can skip it all together and do squats at first though.
      And cardio on rest days... yes, of course you can.

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  10. For the weight loss program after 35 minutes of rowing machine do u mean tabata for rowing machine or calisthenic exercises?

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    Replies
    1. I mean tabata intervals on the rowing machine (and these will count as part of the 35 min).

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    2. Hey El Diablo for those of us that dont have access to a rowing machine should we do the "normal" 35min cardio or 35min cardio with tabata intervals?

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    3. you can still do tabata intervals with pretty much any activity, be it running, biking, on a heavy bag, or even bodyweight exercises such as burpees, squat thrusts, mountain climbers, etc.

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    4. Thanks man! Awesome site! All the best for you!

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  11. Hey, awesome site, big fan! I have a question about split days. I want to work out every day but Sunday because it makes me feel good. So far I've split your progressions as follows:

    Day1: Squats, Handstand Push Ups, Push Ups, Plank
    Day2: Pull Ups, Leg Raises, Horizontal Pulls, Plank (because my core is indefatigable)
    Day3: Squats, HSPU, Dips, Plank

    And so on, swapping dips and push ups every other push day. So far I seem to still be making progress (one rep per session on each), but I'm only about two weeks in. Do you think this will continue to work? My only problem with the basic routine is that I have limited time on Tuesday, Thursday, and Friday (so MWF or TuThSat wouldn't work), and I parkour on Saturday a couple hours after my workout so I wouldn't want to do too much more than what I'm already doing before that.

    Thanks!

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    Replies
    1. This basically looks fine, and you should be able to progress for a while ,yes.

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  12. Hi, love the site - very detailed and motivational, thank you.

    I'm planning to start the complete beginner routine.. it says push ups only (not alternating to dips like in the basic program). What's the rationale for this and will it cause weak triceps when I move to the basic program? Can I do the complete beginner routine and alternate push ups and dips?

    Thanks :)

    ReplyDelete
    Replies
    1. Try using the reddit Start Bodyweight group for your questions: http://www.reddit.com/r/startbodyweight/
      The main reason is that I have tried to limit the number of exercises complete newcomers have to get familiar with. There is a lot of crossover between push ups and dips, but push ups are a little easier to progress, and it makes the dips progression easier to jump into when you are ready...
      Having said all that, it would be perfectly allright to alternate the two.

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  13. I would say I'm fairly well versed in bodyweight workouts, I started at around level 6 for all of the basic exercises, (currently at level 9 on plank, level 9 on rows, 10 on pistols, 11 on pull ups, 10 on handstand pushups, 11 on leg raises) now though i'd really like to work on increasing my strength to move on to the more spectacular moves, the Ancillary progressions, how would you recommend I add them into the strength program?

    ReplyDelete
    Replies
    1. Try using the reddit Start Bodyweight group for your questions: http://www.reddit.com/r/startbodyweight/
      Do the ancillary progressions as part of your warm up if they are skill work (handstand, crow pose) or on your off days. For the ones which are more strength based, to them in place of the other progressions once you have completed them. For instance, move on to ab wheel rollouts once you have completed the leg raises progressions, or replace the planks with dragon flags.

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  14. about the strength program, how do know which progressions to start with and when do i change to the next progression?

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  15. what about doing bridge progressions instead of the deadlift?

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  16. concerning the strength program, how do i know which progressions to start with? when do i move on to the next progression?

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  17. If I were to attempt to balance this workout with rock climbing 2 to 3 times a week for 1.5 to 2 hours how would you suggest it be done?

    The guide looks really intriguing.

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  18. I've been doing traditional weight training for years, but I like the idea of b.w. training. I even have the Iron Gym door bar (it's really pretty sturdy) I use for push ups and dips (elevated to get more depth. The problem is I had lumbar surgery and cannot do leg raises, but I can do kettlebell swings and suitcase squats (go figure). Is there a substitute for leg raises?

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  19. If I start out at 3x8 push ups do I go up to 3x12 then do the next progess which is elbows in push ups or just keep up on the push ups?

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  20. Do you have recommendation for women beginning bw exercise who want to maintain a feminine physique? Would you suggest any changes to the basic routine? Thanks.

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  21. Thank you so much for this website! I found it through the Nerd Fitness forums, and am very excited to start! I have been doing the Playground body weight (http://www.nerdfitness.com/blog/2012/04/12/playground-workout/) program from that site, and am eager to up the ante a bit!

    I have been doing the above 3x/week, three circuits per workout. I am still on modified versions of several of them, but am getting stronger. Would you suggest I begin with the beginners' progression above, or go right to the basic?

    I don't reddit, so I hope you can respond here. Thank you!

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    1. Hey, it all depends on how long you have been following the Nerd Fitness workout... If you have been doing it for more than 3 months, I would start with the basic routine. Oh, and I am not a great fan of the Nerd Fitness programs usually, but this one isn't actually bad.

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    2. Thank you so much! I've been at it for about 5 weeks, so I'll start with your Beginners' program instead. I'll probably still go do it at "my" park, though - my apartment is Japanese-sized, and I have no place to hang a bar or set up anything bench-like for beginning dips and Bulgarian split squats and such.

      Incidentally, the school at which I'm teaching has weights available - I notiiced you mention adding deadlifts into the otherwise BW program - would it hurt to have deadlifts at a completely different time of day, completely divorced from the rest of the workout?

      Thanks again.

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    3. It wouldn't hurt, and if that's the only option available to you, then that is absolutely fine.
      Is a door frame pullup bar not an option for you? And as far as anything bench like, a low chair would work just as well.

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  22. Hi why is the workout focused solely on upper body and what do you think of the web site fitmole.com?

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  23. Hi,
    First of all let me tell you how much I love this site and the basic routine I discovered just a couple of days ago. My only problem arouse from the beginner workout you mentioned here. I want to start from step one at every movement to simply learn all the exercises (just started bodyweight although i could do some steps higher) but should I start with the beginners workout (8-12 reps) or should I just follow the normal one (4-8) since I start from the beginning? If however I should begin with the beginners workout how should the transition look like? (back to the first exercise or where I left off?)
    Thanks in advance

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  24. I was wondering how one may go about determining when to move onto another progression if doing a regiment similar to the simple weight loss program. Obviously the start bodyweight routine says to start by doing 3 sets of 4 until you can do 3 sets of 8, and the simple weight loss programs calls for higher repetition sets. Is the thought that in that program, one would progress once they can do 3 sets of 12, or is the emphasis less on the progressions and more on simply volume.

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  25. hi! I have one question! If I follow the program for fat loss, which is my level of activity? I mean, I need to multiply my BMR with which multiplier? should it be 1.4 or 1.55 or it should be bigger than those numbers? Thank you a lot

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  26. Hi I have a question. I know my body responds better to higher rep range workouts and I would like to do 12-15 reps so I'm wondering which costumized program should I go with? I've always had trouble with understanding how many sets I should do and how many times a week should I train? And how many times a week should I train the same body part? Thank you very much in advance

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