ZERO FOLLOW THE PHASE schedules.

swap your blocks with these

1. remember to add an additional set during phase 2
2. during your last set, perform enough reps until failure on all exercises

bodyweight workout breakdown

zero block a - upper body reps sets rest weight (wk 3)

single leg push up 10-20 3 30 sec

superset then rest 2 min
superman squeezes 10-12 3 30 sec

chair dips 10-20 3 30 sec

superset then rest 2 min
blurpee 10-20 3 30 sec

pushback push up 10-12 3 30 sec

superset then rest 2 min
grip strength 20-30 3 30 sec

zero block b - lower body reps sets rest

air squats 15-20 3 30 sec

superset then rest 2 min
air lunges 10-12 3 30 sec

step ups 10-12 3 30 sec

superset then rest 2 min
glute bridges 10-12 3 30 sec

pistol squats 8-10 3 30 sec

single leg rdl superset then rest 2 min 8-10 3 30 sec

calf raises 20-30 3 30 sec

outer thigh lift 10-15 3 30 sec

superset then rest 2 min
inner thigh lift 10-15 3 30 sec

*superset - a combination of one exercise performed right after the other. Complete all exercises in each box before moving down to next box.
 ZERO FOLLOW THE PHASE schedules. swap your blocks with these
1. remember to add an additional set during phase 2
2. during your last set, perform enough reps until failure on all exercises

bodyweight workout breakdown

zero block c - upper body reps sets rest weight (wk 3)

decline push ups 8-15 3 30 sec

superset then rest 2 min
horiztonal pull up 8-12 3 30 sec

handstand push ups 8-10 3 30 sec

superset then rest 2 min
diamond push ups 8-15 3 30 sec

reverse fly push ups 8-10 3 30 sec

superset then rest 2 min
forearm exercise 20-30 3 30 sec

zero block d - lower body reps sets rest

wall sits 1-3 min 3 30 sec

superset then rest 2 min
donkey kicks 8-12 3 30 sec

side step ups 8-10 3 30 sec

superset then rest 2 min
side lunges 8-10 3 30 sec

1 1/4 sumo squats 10-12 3 30 sec

reverse plank superset then rest 2 min 30-60 sec 3 30 sec

front foot elevated split squat 8-10 3 30 sec

glute/ham bridges with kicks 8-12 3 30 sec

superset then rest 2 min
two foot calf raises 30-40 3 30 sec

*superset - a combination of one exercise performed right after the other with no rest in between them