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Best of Both Worlds (BOBW) Training

A mixture of Bodyweight Fitness & Bodybuilding for Strength and Hypertrophy


-Update 9-4-15: lean bulk begins1. Removed bodyline drills
2. Increased emphasis on certain body-parts (back, upper chest, calves, abs)
Mission Statement:
Most bang-for-buck training method to gain size and strength.
Focuses on minimalistic training (few exercise variations, sets and reps) with specific
demands on the trainees focus and quality of training to induce progression.

Mobility (every session)


Exercise

Reps

Scapular Shrugs

20

Cat/Cow

20

Front + Side Leg Swings

40 Total

Ankle + Wrist Mobility

Until Ready

Push Day
(3 minutes rest for strength movements, 1 minute rest for bodybuilding movements)
Exercise

SetsXReps

One Armed Pushup

3x5

Weighted Pistol Squat

3x5

HeSpu

3x5

Incline Bench Press

3x10

Tricep Extension

2x12-15

Tricep Pushdown

2x12-15

Calf Raises

3x8-12

Pull Day
(3 minutes rest for strength movements, 1 minute rest for bodybuilding movements)
Exercise

SetsXReps

Rows

3x5

Pullups

3x5

Cable Rows

3x10

Chin Ups

4x8

Bicep Curl

2x12-15

Lateral Raises

3x12-15

V-Knee Raises

3x8

Full Body Day


(Pair opposing strength exercises, 3 minutes rest, 1 minute rest for bodybuilding movements)
Exercise Pairs

SetsXReps

OAPU + One Leg Out Rows

3x5

HeSPU + L Sit Pullups

3x5

Pistols (bodyweight)

2x5

Incline Bench + Chin Ups

4x8

V-Knee Raises + Calf Raises

3x8

Meal Plan
Lean Muscle Calories: 2400 kcal
Meal

Food

Portion/Bowls
(X = As much as possible)

Breakfast

Eggs & Oats

2/1

Lunch

Protein & White Rice & Veg

X/1/X

Dinner

Protein & White Rice & Veg

X/1/X

Post-Workout

Powder & Milk & Fruit

1/1/1

Snack (optional)

Almonds & Milk

25g/1

Cardio:
HIIT (2x/week)
Exercise
Sprint

Time
15 minutes (total)

Up the hill, walk down.

Technique/Cues
Exercise

Que

Plank/Reverse Plank

Squeeze glutes

Hollow

Lower back on ground

Superman

Arms next to ears

L-Sit

Depress and depress scapula, straight arm

One Armed Pullup

Pull with both arms

Tuck Back Lever

Squeeze core

Row

Pull to belly

One Arm Pushup

Diamond pushup technique

Jumping Pistols/Pistol Squats

Keep knees straight

HeSpu

Brace core, avoid rotation

Pullup (wide)

Retract and depress scapula

Curls

Flex tricep, point pinky fingers away

Side Lateral Raises

Pouring water downwards

Dips

Depress scapula, full ROM

Incline Bench

Retract and depress scapula, slight arch

Shoulder Press

Dumbbells next to head, 90 degrees