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  • Beginner Bodyweight Workout Program Level 1

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    Michael A
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    BBW Lvl.1 Log

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    368 views9 pages

    Beginner Bodyweight Workout Program Level 1

    Uploaded by

    Michael A

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 9

    Date

    LEVEL 1 - WEEK 1
    Workout Exercise Progression Sets Reps Rest (Mins)
    Day 1 Band Chinup
    Day 1 Pushup 2:00
    Day 1 Bodyweight Row
    Day 1 Band Dip 2:00
    Day 1 Dip Shrug
    Day 1 Plank 1:00
    Day 1 Scap Pull
    Day 1 Arch Body Hold 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 1
    Workout Exercise Progression Sets Reps Rest (Mins)
    Day 2 Band Pullup
    Day 2 Eccentric Pushup 2:00
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Plank 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    Day 2 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 1
    Workout Exercise Progression Sets Reps Rest (Mins)
    Day 3 Band Chinup
    Day 3 Pushup 2:00
    Day 3 Bodyweight Row
    Day 3 Band Dip 2:00
    Day 3 Dip Shrug
    Day 3 Plank 1:00
    Day 3 Scap Pull
    Day 3 Arch Body Hold 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    - WEEK 1
    Notes

    WEIGHT.COM

    - WEEK 1
    Notes

    WEIGHT.COM

    - WEEK 1
    Notes

    WEIGHT.COM
    Date
    LEVEL 1 - WEEK 2
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Band Chinup
    Day 1 Pushup 2:00
    Day 1 Bodyweight Row
    Day 1 Band Dip 2:00
    Day 1 Dip Shrug
    Day 1 Plank 1:00
    Day 1 Scap Pull
    Day 1 Arch Body Hold 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 2
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Band Pullup
    Day 2 Eccentric Pushup 2:00
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Plank 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    Day 2 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 2
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Band Chinup
    Day 3 Pushup 2:00
    Day 3 Bodyweight Row
    Day 3 Band Dip 2:00
    Day 3 Dip Shrug
    Day 3 Plank 1:00
    Day 3 Scap Pull
    Day 3 Arch Body Hold 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 3
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Band Chinup
    Day 1 Pushup 2:00
    Day 1 Bodyweight Row
    Day 1 Band Dip 2:00
    Day 1 Dip Shrug
    Day 1 Plank 1:00
    Day 1 Scap Pull
    Day 1 Arch Body Hold 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 3
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Band Pullup
    Day 2 Eccentric Pushup 2:00
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Plank 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    Day 2 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 3
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Band Chinup
    Day 3 Pushup 2:00
    Day 3 Bodyweight Row
    Day 3 Band Dip 2:00
    Day 3 Dip Shrug
    Day 3 Plank 1:00
    Day 3 Scap Pull
    Day 3 Arch Body Hold 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 4
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Band Chinup
    Day 1 Pushup 2:00
    Day 1 Bodyweight Row
    Day 1 Band Dip 2:00
    Day 1 Dip Shrug
    Day 1 Plank 1:00
    Day 1 Scap Pull
    Day 1 Arch Body Hold 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 4
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Band Pullup
    Day 2 Eccentric Pushup 2:00
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Plank 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    Day 2 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 4
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Band Chinup
    Day 3 Pushup 2:00
    Day 3 Bodyweight Row
    Day 3 Band Dip 2:00
    Day 3 Dip Shrug
    Day 3 Plank 1:00
    Day 3 Scap Pull
    Day 3 Arch Body Hold 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 5
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Band Chinup
    Day 1 Pushup 2:00
    Day 1 Bodyweight Row
    Day 1 Band Dip 2:00
    Day 1 Dip Shrug
    Day 1 Plank 1:00
    Day 1 Scap Pull
    Day 1 Arch Body Hold 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 5
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Band Pullup
    Day 2 Eccentric Pushup 2:00
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Plank 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    Day 2 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 5
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Band Chinup
    Day 3 Pushup 2:00
    Day 3 Bodyweight Row
    Day 3 Band Dip 2:00
    Day 3 Dip Shrug
    Day 3 Plank 1:00
    Day 3 Scap Pull
    Day 3 Arch Body Hold 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 6
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Band Chinup
    Day 1 Pushup 2:00
    Day 1 Bodyweight Row
    Day 1 Band Dip 2:00
    Day 1 Dip Shrug
    Day 1 Plank 1:00
    Day 1 Scap Pull
    Day 1 Arch Body Hold 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 6
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Band Pullup
    Day 2 Eccentric Pushup 2:00
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Plank 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    Day 2 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 6
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Band Chinup
    Day 3 Pushup 2:00
    Day 3 Bodyweight Row
    Day 3 Band Dip 2:00
    Day 3 Dip Shrug
    Day 3 Plank 1:00
    Day 3 Scap Pull
    Day 3 Arch Body Hold 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 7
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Band Chinup
    Day 1 Pushup 2:00
    Day 1 Bodyweight Row
    Day 1 Band Dip 2:00
    Day 1 Dip Shrug
    Day 1 Plank 1:00
    Day 1 Scap Pull
    Day 1 Arch Body Hold 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 7
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Band Pullup
    Day 2 Eccentric Pushup 2:00
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Plank 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    Day 2 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 7
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Band Chinup
    Day 3 Pushup 2:00
    Day 3 Bodyweight Row
    Day 3 Band Dip 2:00
    Day 3 Dip Shrug
    Day 3 Plank 1:00
    Day 3 Scap Pull
    Day 3 Arch Body Hold 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 8
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 1 Band Chinup
    Day 1 Pushup 2:00
    Day 1 Bodyweight Row
    Day 1 Band Dip 2:00
    Day 1 Dip Shrug
    Day 1 Plank 1:00
    Day 1 Scap Pull
    Day 1 Arch Body Hold 1:00
    Day 1 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 8
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 2 Band Pullup
    Day 2 Eccentric Pushup 2:00
    Day 2 Bodyweight Row
    Day 2 Band Dip 2:00
    Day 2 Plank 1:00
    Day 2 Scap Pushup
    Day 2 Arch Body Hold 1:00
    Day 2 Wall Slide 1:00
    BEGINBODYWEIGHT.COM
    Date
    LEVEL 1 - WEEK 8
    Workout Exercise Progression Sets Reps Rest (Mins) Notes
    Day 3 Band Chinup
    Day 3 Pushup 2:00
    Day 3 Bodyweight Row
    Day 3 Band Dip 2:00
    Day 3 Dip Shrug
    Day 3 Plank 1:00
    Day 3 Scap Pull
    Day 3 Arch Body Hold 1:00
    Day 3 Wall Slide 1:00
    BEGINBODYWEIGHT.COM

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