www.beginbodyweight.

com
LEVEL 2 - WEEK 1
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Eccentric Chinup 3 3-6 2:00
Day 1 Pushup accumulate 20 - 30 total self directed
Day 1 Bodyweight Row 3 8 - 10
Day 1 Dip Eccentric 3 3-6 2:00
Day 1 Hollow Body Hold 3 20 - 30s
Day 1 Scap Pull 3 4-8 2:00
Day 1 Handstand 3 30 - 45s 1:00
Day 1 Wall Slide 3 5-8 1:00

Day 2 Band Pullup 3 5-8 2:00

Day 2 Pushup accumulate 20 - 30 total self directed
Day 2 Bodyweight Row 3 8 - 10
Day 2 Band Dip 3 5-8 2:00
Day 2 Hollow Body Hold 3 20 - 30s 1:00
Day 2 Handstand 3 30 - 45s 1:00
Day 2 Scap Pushup 3 4-8
Day 2 Arch Body Hold 2 40 - 60s 1:00

Day 3 Eccentric Chinup 3 3-6 2:00

Day 3 Pushup accumulate 20 - 30 total self directed
Day 3 Bodyweight Row 3 8 - 10
Day 3 Dip Eccentric 3 3-6 2:00
Day 3 Hollow Body Hold 3 30 - 40s
Day 3 Scap Pull 3 4-8 2:00
Day 3 Handstand 3 30 - 45s 1:00
Day 3 Wall Slide 3 5-8 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 2 - WEEK 2
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Eccentric Chinup 3 3-6 2:00
Day 1 Pushup accumulate 20 - 30 total self directed
Day 1 Bodyweight Row 3 8 - 10
Day 1 Dip Eccentric 3 3-6 2:00
Day 1 Hollow Body Hold 3 20 - 30s
Day 1 Scap Pull 3 4-8 2:00
Day 1 Handstand 3 30 - 45s 1:00
Day 1 Wall Slide 3 5-8 1:00

Day 2 Band Pullup 3 5-8 2:00

Day 2 Pushup accumulate 20 - 30 total self directed
Day 2 Bodyweight Row 3 8 - 10
Day 2 Band Dip 3 5-8 2:00
Day 2 Hollow Body Hold 3 20 - 30s 1:00
Day 2 Handstand 3 30 - 45s 1:00
Day 2 Scap Pushup 3 4-8
Day 2 Arch Body Hold 2 40 - 60s 1:00

Day 3 Eccentric Chinup 3 3-6 2:00

Day 3 Pushup accumulate 20 - 30 total self directed
Day 3 Bodyweight Row 3 8 - 10
Day 3 Dip Eccentric 3 3-6 2:00
Day 3 Hollow Body Hold 3 30 - 40s
Day 3 Scap Pull 3 4-8 2:00
Day 3 Handstand 3 30 - 45s 1:00
Day 3 Wall Slide 3 5-8 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 2 - WEEK 3
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Eccentric Chinup 3 3-6 2:00
Day 1 Pushup accumulate 20 - 30 total self directed
Day 1 Bodyweight Row 3 8 - 10
Day 1 Dip Eccentric 3 3-6 2:00
Day 1 Hollow Body Hold 3 20 - 30s
Day 1 Scap Pull 3 4-8 2:00
Day 1 Handstand 3 30 - 45s 1:00
Day 1 Wall Slide 3 5-8 1:00

Day 2 Band Pullup 3 5-8 2:00

Day 2 Pushup accumulate 20 - 30 total self directed
Day 2 Bodyweight Row 3 8 - 10
Day 2 Band Dip 3 5-8 2:00
Day 2 Hollow Body Hold 3 20 - 30s 1:00
Day 2 Handstand 3 30 - 45s 1:00
Day 2 Scap Pushup 3 4-8
Day 2 Arch Body Hold 2 40 - 60s 1:00

Day 3 Eccentric Chinup 3 3-6 2:00

Day 3 Pushup accumulate 20 - 30 total self directed
Day 3 Bodyweight Row 3 8 - 10
Day 3 Dip Eccentric 3 3-6 2:00
Day 3 Hollow Body Hold 3 30 - 40s
Day 3 Scap Pull 3 4-8 2:00
Day 3 Handstand 3 30 - 45s 1:00
Day 3 Wall Slide 3 5-8 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 2 - WEEK 4
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Eccentric Chinup 3 3-6 2:00
Day 1 Pushup accumulate 20 - 30 total self directed
Day 1 Bodyweight Row 3 8 - 10
Day 1 Dip Eccentric 3 3-6 2:00
Day 1 Hollow Body Hold 3 20 - 30s
Day 1 Scap Pull 3 4-8 2:00
Day 1 Handstand 3 30 - 45s 1:00
Day 1 Wall Slide 3 5-8 1:00

Day 2 Band Pullup 3 5-8 2:00

Day 2 Pushup accumulate 20 - 30 total self directed
Day 2 Bodyweight Row 3 8 - 10
Day 2 Band Dip 3 5-8 2:00
Day 2 Hollow Body Hold 3 20 - 30s 1:00
Day 2 Handstand 3 30 - 45s 1:00
Day 2 Scap Pushup 3 4-8
Day 2 Arch Body Hold 2 40 - 60s 1:00

Day 3 Eccentric Chinup 3 3-6 2:00

Day 3 Pushup accumulate 20 - 30 total self directed
Day 3 Bodyweight Row 3 8 - 10
Day 3 Dip Eccentric 3 3-6 2:00
Day 3 Hollow Body Hold 3 30 - 40s
Day 3 Scap Pull 3 4-8 2:00
Day 3 Handstand 3 30 - 45s 1:00
Day 3 Wall Slide 3 5-8 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 2 - WEEK 5
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Eccentric Chinup 4 3-6 2:00
Day 1 Pushup accumulate 30 - 40 total self directed
Day 1 Bodyweight Row 2 8 - 15
Day 1 Dip Eccentric 4 3-6 2:00
Day 1 Hollow Body Hold 3 30 - 50s
Day 1 Scap Pull 2 8 - 12 2:00
Day 1 Handstand 3 45 - 60s 1:00
Day 1 Wall Slide 2 8 - 12 1:00

Day 2 Band Pullup 4 4-6 2:00

Day 2 Pushup accumulate 30 - 40 total self directed
Day 2 Bodyweight Row 2 8 - 15
Day 2 Band Dip 4 4-6 2:00
Day 2 Hollow Body Hold 3 30 - 50s 1:00
Day 2 Handstand 3 45 - 60s 1:00
Day 2 Scap Pushup 2 8 - 12
Day 2 Arch Body Hold 3 40 - 60s 1:00

Day 3 Eccentric Chinup 4 3-6 2:00

Day 3 Pushup accumulate 30 - 40 total self directed
Day 3 Bodyweight Row 2 8 - 15
Day 3 Dip Eccentric 4 3-6 2:00
Day 3 Hollow Body Hold 3 30 - 50s
Day 3 Scap Pull 2 8 - 12 2:00
Day 3 Handstand 3 45 - 60s 1:00
Day 3 Wall Slide 2 8 - 12 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 2 - WEEK 6
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Eccentric Chinup 4 3-6 2:00
Day 1 Pushup accumulate 30 - 40 total self directed
Day 1 Bodyweight Row 2 8 - 15
Day 1 Dip Eccentric 4 3-6 2:00
Day 1 Hollow Body Hold 3 30 - 50s
Day 1 Scap Pull 2 8 - 12 2:00
Day 1 Handstand 3 45 - 60s 1:00
Day 1 Wall Slide 2 8 - 12 1:00

Day 2 Band Pullup 4 4-6 2:00

Day 2 Pushup accumulate 30 - 40 total self directed
Day 2 Bodyweight Row 2 8 - 15
Day 2 Band Dip 4 4-6 2:00
Day 2 Hollow Body Hold 3 30 - 50s 1:00
Day 2 Handstand 3 45 - 60s 1:00
Day 2 Scap Pushup 2 8 - 12
Day 2 Arch Body Hold 3 40 - 60s 1:00

Day 3 Eccentric Chinup 4 3-6 2:00

Day 3 Pushup accumulate 30 - 40 total self directed
Day 3 Bodyweight Row 2 8 - 15
Day 3 Dip Eccentric 4 3-6 2:00
Day 3 Hollow Body Hold 3 30 - 50s
Day 3 Scap Pull 2 8 - 12 2:00
Day 3 Handstand 3 45 - 60s 1:00
Day 3 Wall Slide 2 8 - 12 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 2 - WEEK 7
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Eccentric Chinup 4 3-6 2:00
Day 1 Pushup accumulate 30 - 40 total self directed
Day 1 Bodyweight Row 2 8 - 15
Day 1 Dip Eccentric 4 3-6 2:00
Day 1 Hollow Body Hold 3 30 - 50s
Day 1 Scap Pull 2 8 - 12 2:00
Day 1 Handstand 3 45 - 60s 1:00
Day 1 Wall Slide 2 8 - 12 1:00

Day 2 Band Pullup 4 4-6 2:00

Day 2 Pushup accumulate 30 - 40 total self directed
Day 2 Bodyweight Row 2 8 - 15
Day 2 Band Dip 4 4-6 2:00
Day 2 Hollow Body Hold 3 30 - 50s 1:00
Day 2 Handstand 3 45 - 60s 1:00
Day 2 Scap Pushup 2 8 - 12
Day 2 Arch Body Hold 3 40 - 60s 1:00

Day 3 Eccentric Chinup 4 3-6 2:00

Day 3 Pushup accumulate 30 - 40 total self directed
Day 3 Bodyweight Row 2 8 - 15
Day 3 Dip Eccentric 4 3-6 2:00
Day 3 Hollow Body Hold 3 30 - 50s
Day 3 Scap Pull 2 8 - 12 2:00
Day 3 Handstand 3 45 - 60s 1:00
Day 3 Wall Slide 2 8 - 12 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 2 - WEEK 8
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Eccentric Chinup 4 3-6 2:00
Day 1 Pushup accumulate 30 - 40 total self directed
Day 1 Bodyweight Row 2 8 - 15
Day 1 Dip Eccentric 4 3-6 2:00
Day 1 Hollow Body Hold 3 30 - 50s
Day 1 Scap Pull 2 8 - 12 2:00
Day 1 Handstand 3 45 - 60s 1:00
Day 1 Wall Slide 2 8 - 12 1:00

Day 2 Band Pullup 4 4-6 2:00

Day 2 Pushup accumulate 30 - 40 total self directed
Day 2 Bodyweight Row 2 8 - 15
Day 2 Band Dip 4 4-6 2:00
Day 2 Hollow Body Hold 3 30 - 50s 1:00
Day 2 Handstand 3 45 - 60s 1:00
Day 2 Scap Pushup 2 8 - 12
Day 2 Arch Body Hold 3 40 - 60s 1:00

Day 3 Eccentric Chinup 4 3-6 2:00

Day 3 Pushup accumulate 30 - 40 total self directed
Day 3 Bodyweight Row 2 8 - 15
Day 3 Dip Eccentric 4 3-6 2:00
Day 3 Hollow Body Hold 3 30 - 50s
Day 3 Scap Pull 2 8 - 12 2:00
Day 3 Handstand 3 45 - 60s 1:00
Day 3 Wall Slide 2 8 - 12 1:00
www.beginbodyweight.com