BODYWEIGHT BULK

DAY
15
REST

WEEK 3

This week’s focus is CIRCUIT TRAINING.

Each day incorporates a different circuit that is designed to get your
heart rate up and make your body comfortable with compound
movements.
Be prepared to sweat!

SUGGESTION
Instead of being sedentary on rest days, try stretching!
By becoming more mobile, you can actually unlock more strength,
stamina, and become a better athlete.
Here’s a quick routine below.
Stretch for as long as the time says. 10 seconds is not enough to
increase flexibility!

HAMSTRINGS/GROIN

Standing Hamstring Stretch

60 second stretch

Split Stretch

60 second stretch

HIPS

Seated Pretzel

60 seconds

Pigeon Stretch

60 seconds (each leg)

Twisting Lunge

60 seconds (each leg)

QUADS

Seated Quad Stretch

60 seconds (each leg)

WRISTS/FOREARMS

Wrist Circuit

30 seconds per position (both arms)

CHEST

Chest Stretch

60 seconds per position

Table Stretch

60 seconds

CORE

Cobra Stretch

60 seconds

Wheel Stretch

3 sets
hold 5+ seconds

BACK/BICEPS

Dead Hang

30 seconds

Reverse Dead Hang

30 seconds

COMPLETE!
 BODYWEIGHT BULK
DAY
16
BACK + CORE

WEEK 3

INSTRUCTIONS
• Complete the entire warm-up so your body is ready for the
workout ahead.
• Rest 30-60 seconds between sets.
• For all exercises to “failure” - Push yourself! Get those reps in.
This is what makes the difference.
• “50% 75% 90%” refers to max repetitions.

WARM UP
Complete with no rests unless you see 2 sets of an
exercise. Then rest 20 seconds between.

Wrist Circuit

1 set
complete circuit

Full Body Wake Up

1 set
60 seconds

Yoga Flow

1 set
2 mins

Sky Divers

2 sets
30 seconds

Knee Raises

2 sets
30 seconds (rest 30 sec between)

15 MINUTE CIRCUIT
15 MINUTE CIRCUIT
• For your first set, perform all exercises to 50% max repetitions.
Increase to 75% for your second set. 90% for the third.
• For all further sets, perform reps until failure.

1. Wide Pullups

50%, 75%, 90%, failure...

2. V Ups

50%, 75%, 90%, failure...

3. Behind Head Pullups

50%, 75%, 90%, failure...

4. Bicycle Crunches

50%, 75%, 90%, failure...

Complete as many rounds as possible in 15 minutes

Rest as needed - PUSH YOURSELF!

WORKOUT
Rest 30-60 seconds between reps

Wide Pullups

5 sets
75%, 90%, 90%, failure, failure

Body Rows

5 sets
75%, 90%, 90%, failure, failure

Opposite Arm/Leg Crunch

4 sets
75%, 90%, failure, failure

COMPLETE!
 BODYWEIGHT BULK
DAY
17
SHOULDERS + CORE

WEEK 3

INSTRUCTIONS
• Complete the entire warm-up so your body is ready for the
workout ahead.
• Rest 30-60 seconds between sets.
• For all exercises to “failure” - Push yourself! Get those reps in.
This is what makes the difference.
• “50% 75% 90%” refers to max repetitions.

WARM UP
Complete with no rests.

Wrist Circuit

1 set
complete circuit

Full Body Wake Up

1 set
60 seconds

Yoga Flow

1 set
2 mins

Pushup Turnovers

1 set
30 seconds

Mountain Climbers

1 set
60 seconds

15 MINUTE CIRCUIT
15 MINUTE CIRCUIT
• For your first set, perform all exercises to 50% max repetitions.
Increase to 75% for your second set. 90% for the third.
• For all further sets, perform reps until failure.

1. Elevated Pike PUs (or) Pike PUs

50%, 75%, 90%, failure...

2. Sky Divers

50%, 75%, 90%, failure...

3. Elbow Transition Pushups

50%, 75%, 90%, failure...

4. Jack Knives

50%, 75%, 90%, failure...

Complete as many rounds as possible in 15 minutes

Rest as needed - PUSH YOURSELF!

WORKOUT
Rest 30-60 seconds between reps

Wall Climbers

4 sets
75%, 90%, 90%, failure

Korean Dips

3 sets
75%, 90%, failure

Oblique Crunches

3 sets (each side)

90%, 90%, failure

Pike Pushups

3 sets
90%, failure, failure

COMPLETE!
 BODYWEIGHT BULK
DAY
18
LEGS

WEEK 3

INSTRUCTIONS
• Complete the entire warm-up so your body is ready for the
workout ahead.
• Rest 30-60 seconds between sets.
• For all exercises to “failure” - Push yourself! Get those reps in.
This is what makes the difference.
• “50% 75% 90%” refers to max repetitions.

WARM UP
Complete with no rests.

Full Body Wake Up

1 set
30 seconds

High Knees

1 set
60 seconds

Kick Opposite Foot/Hand

1 set
30 seconds (each leg)

Toe Touches Opp. Hand/Foot

1 set
30 seconds

Burpees

1 set
60 seconds

Run (Don’t skip this!)

Run 1/2 mile (.8 km)

15 MINUTE CIRCUIT
15 MINUTE CIRCUIT
• For your first set, perform all exercises to 50% max repetitions.
Increase to 75% for your second set. 90% for the third.
• For all further sets, perform reps until failure.

1. Squat Jumps

50%, 75%, 90%, failure...

2. Flutter Kicks

50%, 75%, 90%, failure...

3. Burpees

50%, 75%, 90%, failure...

4. Hip Thrusts

50%, 75%, 90%, failure...

Complete as many rounds as possible in 15 minutes

Rest as needed - PUSH YOURSELF!

WORKOUT
Rest 30-60 seconds between reps

Squat In Outs

4 sets
75%, 90%, 90%, failure

Squat Walks

4 sets
90%, 90%, failure, failure

Single Leg Hip Thrusts

3 sets (each side)

90%, failure, failure

COMPLETE!
 BODYWEIGHT BULK
DAY
19
CHEST + CORE

WEEK 3

INSTRUCTIONS
• Complete the entire warm-up so your body is ready for the
workout ahead.
• Rest 30-60 seconds between sets.
• For all exercises to “failure” - Push yourself! Get those reps in.
This is what makes the difference.
• “50% 75% 90%” refers to max repetitions.

WARM UP
Complete with no rests.

Wrist Circuit

1 set
complete circuit

Full Body Wake Up

1 set
60 seconds

Yoga Flow

1 set
2 mins

Pushup Turnovers

1 set
30 seconds

Mountain Climbers

1 set
60 seconds

15 MINUTE CIRCUIT
15 MINUTE CIRCUIT
• For your first set, perform all exercises to 50% max repetitions.
Increase to 75% for your second set. 90% for the third.
• For all further sets, perform reps until failure.

1. Clap Pushups (or) Explosive PUs

50%, 75%, 90%, failure...

2. Opposite Arm/Leg Crunch

50%, 75%, 90%, failure...

3. Skull Crushers

50%, 75%, 90%, failure...

4. Rope Climbers

50%, 75%, 90%, failure...

Complete as many rounds as possible in 15 minutes

Rest as needed - PUSH YOURSELF!

WORKOUT
Rest 30-60 seconds between reps

Elbows Wide Dips

6 sets
75%, 90%, 90%, failure, failure, failure

Wide Pushups

4 sets
90%, 90%, failure, failure

Around-the-Worlds

4 sets
90%, 90%, failure, failure

Rope Climbers

2 sets
failure

Diamond Pushups

4 sets
90%, 90%, failure, failure

COMPLETE!
 BODYWEIGHT BULK
DAY
20
REST – Active Recovery

WEEK 3

Today is an active rest day, meaning instead of doing

no workout, you should spend 20-30 minutes doing
a light cardio session. Active recovery helps increase
circulation around the body which brings oxygen and
nutrients to sore muscles. This will help you recover
quicker and stronger than ever. Don’t exceed 70% of
your maximum effort.

Active Recovery Options

• Light Jog (1-3 miles) at 60-70% effort
• 30-60 minutes of stretching
• Playing a sport at moderate difficulty
 BODYWEIGHT BULK
DAY
21
CARDIO

WEEK 3

INSTRUCTIONS
• Complete the entire warm-up so your body is ready for the
workout ahead.
• For Tabata workouts - Pace yourself! It’s all about getting your
heartrate up.
• Use Strava or similar app to track running time. Compete with
your previous times.

WARM UP
Complete with no rests.

Full Body Wake Up

1 set
30 seconds

High Knees

1 set
60 seconds

Kick Opposite Foot/Hand

1 set
30 seconds (each leg)

Toe Touches Opp. Hand/Foot

1 set
30 seconds

Seated Hamstring Stretch

1 set
30 seconds (each leg)

Seated Pigeon Stretch

1 set
30 seconds (each leg)

Calf Stretch

1 set
30 seconds (each leg)

Quad Stretch

1 set
30 seconds (each leg)

TABATA CARDIO (20/10)

Burpees No Pushup

4 minutes
20/10

CARDIO

5K Run

Time yourself!

In following weeks you will try to beat this time

COMPLETE!