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com
LEVEL 5 - WEEK 1
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Pullup 4 4-6
Day 1 Pike Pushup 3 4-8 3:00
Day 1 Bodyweight Row 3 8 - 12
Day 1 Dip 3 6 - 10 2:00
Day 1 Hollow Body Hold 4 30 - 45s
Day 1 Scap Pull 3 4-8 1:00
Day 1 Handstand 3 45 - 60s 1:00
Day 1 Foam Roller Wall Slide 3 4-6
Day 1 Shoulder Extension 3 8 - 12 1:00

Day 2 Chinup 4 4-6

Day 2 Pseudo Planche Pushup 2 8 - 12 3:00
Day 2 Bodyweight Row 3 8 - 12
Day 2 Dip 3 6 - 10 2:00
Day 2 Plank 3 30 - 45s 1:00
Day 2 Handstand 3 45 - 60s 1:00
Day 2 Stomach W-Y 3 6 - 10 1:00

Day 3 Pullup 4 4-6

Day 3 Pike Pushup 3 4-8 3:00
Day 3 Bodyweight Row 3 8 - 12
Day 3 Dip 3 6 - 10 2:00
Day 3 Hollow Body Hold 4 30 - 45s
Day 3 Scap Pull 3 4-8 1:00
Day 3 Handstand 3 45 - 60s 1:00
Day 3 Foam Roller Wall Slide 3 4-6
Day 3 Shoulder Extension 3 8 - 12 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 5 - WEEK 2
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Pullup 4 4-6
Day 1 Pike Pushup 3 4-8 3:00
Day 1 Bodyweight Row 3 8 - 12
Day 1 Dip 3 6 - 10 2:00
Day 1 Hollow Body Hold 4 30 - 45s
Day 1 Scap Pull 3 4-8 1:00
Day 1 Handstand 3 45 - 60s 1:00
Day 1 Foam Roller Wall Slide 3 4-6
Day 1 Shoulder Extension 3 8 - 12 1:00

Day 2 Chinup 4 4-6

Day 2 Pseudo Planche Pushup 2 8 - 12 3:00
Day 2 Bodyweight Row 3 8 - 12
Day 2 Dip 3 6 - 10 2:00
Day 2 Plank 3 30 - 45s 1:00
Day 2 Handstand 3 45 - 60s 1:00
Day 2 Stomach W-Y 3 6 - 10 1:00

Day 3 Pullup 4 4-6

Day 3 Pike Pushup 3 4-8 3:00
Day 3 Bodyweight Row 3 8 - 12
Day 3 Dip 3 6 - 10 2:00
Day 3 Hollow Body Hold 4 30 - 45s
Day 3 Scap Pull 3 4-8 1:00
Day 3 Handstand 3 45 - 60s 1:00
Day 3 Foam Roller Wall Slide 3 4-6
Day 3 Shoulder Extension 3 8 - 12 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 5 - WEEK 3
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Pullup 4 4-6
Day 1 Pike Pushup 3 4-8 3:00
Day 1 Bodyweight Row 3 8 - 12
Day 1 Dip 3 6 - 10 2:00
Day 1 Hollow Body Hold 4 30 - 45s
Day 1 Scap Pull 3 4-8 1:00
Day 1 Handstand 3 45 - 60s 1:00
Day 1 Foam Roller Wall Slide 3 4-6
Day 1 Shoulder Extension 3 8 - 12 1:00

Day 2 Chinup 4 4-6

Day 2 Pseudo Planche Pushup 2 8 - 12 3:00
Day 2 Bodyweight Row 3 8 - 12
Day 2 Dip 3 6 - 10 2:00
Day 2 Plank 3 30 - 45s 1:00
Day 2 Handstand 3 45 - 60s 1:00
Day 2 Stomach W-Y 3 6 - 10 1:00

Day 3 Pullup 4 4-6

Day 3 Pike Pushup 3 4-8 3:00
Day 3 Bodyweight Row 3 8 - 12
Day 3 Dip 3 6 - 10 2:00
Day 3 Hollow Body Hold 4 30 - 45s
Day 3 Scap Pull 3 4-8 1:00
Day 3 Handstand 3 45 - 60s 1:00
Day 3 Foam Roller Wall Slide 3 4-6
Day 3 Shoulder Extension 3 8 - 12 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 5 - WEEK 4
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Pullup 4 4-6
Day 1 Pike Pushup 3 4-8 3:00
Day 1 Bodyweight Row 3 8 - 12
Day 1 Dip 3 6 - 10 2:00
Day 1 Hollow Body Hold 4 30 - 45s
Day 1 Scap Pull 3 4-8 1:00
Day 1 Handstand 3 45 - 60s 1:00
Day 1 Foam Roller Wall Slide 3 4-6
Day 1 Shoulder Extension 3 8 - 12 1:00

Day 2 Chinup 4 4-6

Day 2 Pseudo Planche Pushup 2 8 - 12 3:00
Day 2 Bodyweight Row 3 8 - 12
Day 2 Dip 3 6 - 10 2:00
Day 2 Plank 3 30 - 45s 1:00
Day 2 Handstand 3 45 - 60s 1:00
Day 2 Stomach W-Y 3 6 - 10 1:00

Day 3 Pullup 4 4-6

Day 3 Pike Pushup 3 4-8 3:00
Day 3 Bodyweight Row 3 8 - 12
Day 3 Dip 3 6 - 10 2:00
Day 3 Hollow Body Hold 4 30 - 45s
Day 3 Scap Pull 3 4-8 1:00
Day 3 Handstand 3 45 - 60s 1:00
Day 3 Foam Roller Wall Slide 3 4-6
Day 3 Shoulder Extension 3 8 - 12 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 5 - WEEK 5
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Pullup 5 4-6
Day 1 Pike Pushup 4 4-8 3:00
Day 1 Bodyweight Row 2 12 - 20
Day 1 Dip 3 8 - 12 2:00
Day 1 Hollow Body Hold 4 45 - 60s
Day 1 Scap Pull 4 4-8 1:00
Day 1 Handstand 4 45 - 60s 1:00
Day 1 Foam Roller Wall Slide 3 6 - 10
Day 1 Shoulder Extension 3 10 - 15 1:00

Day 2 Chinup 5 4-6

Day 2 Pseudo Planche Pushup 2 8 - 15 3:00
Day 2 Bodyweight Row 2 12 - 20
Day 2 Dip 3 8 - 12 2:00
Day 2 Plank 3-4 45 - 60s 1:00
Day 2 Handstand 4 45 - 60s 1:00
Day 2 Stomach W-Y 3 8 - 12 1:00

Day 3 Pullup 5 4-6

Day 3 Pike Pushup 4 4-8 3:00
Day 3 Bodyweight Row 2 12 - 20
Day 3 Dip 3 8 - 12 2:00
Day 3 Hollow Body Hold 4 45 - 60s
Day 3 Scap Pull 4 4-8 1:00
Day 3 Handstand 4 45 - 60s 1:00
Day 3 Foam Roller Wall Slide 3 6 - 10
Day 3 Shoulder Extension 3 10 - 15 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 5 - WEEK 6
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Pullup 5 4-6
Day 1 Pike Pushup 4 4-8 3:00
Day 1 Bodyweight Row 2 12 - 20
Day 1 Dip 3 8 - 12 2:00
Day 1 Hollow Body Hold 4 45 - 60s
Day 1 Scap Pull 4 4-8 1:00
Day 1 Handstand 4 45 - 60s 1:00
Day 1 Foam Roller Wall Slide 3 6 - 10
Day 1 Shoulder Extension 3 10 - 15 1:00

Day 2 Chinup 5 4-6

Day 2 Pseudo Planche Pushup 2 8 - 15 3:00
Day 2 Bodyweight Row 2 12 - 20
Day 2 Dip 3 8 - 12 2:00
Day 2 Plank 3-4 45 - 60s 1:00
Day 2 Handstand 4 45 - 60s 1:00
Day 2 Stomach W-Y 3 8 - 12 1:00

Day 3 Pullup 5 4-6

Day 3 Pike Pushup 4 4-8 3:00
Day 3 Bodyweight Row 2 12 - 20
Day 3 Dip 3 8 - 12 2:00
Day 3 Hollow Body Hold 4 45 - 60s
Day 3 Scap Pull 4 4-8 1:00
Day 3 Handstand 4 45 - 60s 1:00
Day 3 Foam Roller Wall Slide 3 6 - 10
Day 3 Shoulder Extension 3 10 - 15 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 5 - WEEK 7
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Pullup 5 4-6
Day 1 Pike Pushup 4 4-8 3:00
Day 1 Bodyweight Row 2 12 - 20
Day 1 Dip 3 8 - 12 2:00
Day 1 Hollow Body Hold 4 45 - 60s
Day 1 Scap Pull 4 4-8 1:00
Day 1 Handstand 4 45 - 60s 1:00
Day 1 Foam Roller Wall Slide 3 6 - 10
Day 1 Shoulder Extension 3 10 - 15 1:00

Day 2 Chinup 5 4-6

Day 2 Pseudo Planche Pushup 2 8 - 15 3:00
Day 2 Bodyweight Row 2 12 - 20
Day 2 Dip 3 8 - 12 2:00
Day 2 Plank 3-4 45 - 60s 1:00
Day 2 Handstand 4 45 - 60s 1:00
Day 2 Stomach W-Y 3 8 - 12 1:00

Day 3 Pullup 5 4-6

Day 3 Pike Pushup 4 4-8 3:00
Day 3 Bodyweight Row 2 12 - 20
Day 3 Dip 3 8 - 12 2:00
Day 3 Hollow Body Hold 4 45 - 60s
Day 3 Scap Pull 4 4-8 1:00
Day 3 Handstand 4 45 - 60s 1:00
Day 3 Foam Roller Wall Slide 3 6 - 10
Day 3 Shoulder Extension 3 10 - 15 1:00
www.beginbodyweight.com
www.beginbodyweight.com
LEVEL 5 - WEEK 8
Workout Exercise Progression Sets Reps Rest (Mins)
Day 1 Pullup 5 4-6
Day 1 Pike Pushup 4 4-8 3:00
Day 1 Bodyweight Row 2 12 - 20
Day 1 Dip 3 8 - 12 2:00
Day 1 Hollow Body Hold 4 45 - 60s
Day 1 Scap Pull 4 4-8 1:00
Day 1 Handstand 4 45 - 60s 1:00
Day 1 Foam Roller Wall Slide 3 6 - 10
Day 1 Shoulder Extension 3 10 - 15 1:00

Day 2 Chinup 5 4-6

Day 2 Pseudo Planche Pushup 2 8 - 15 3:00
Day 2 Bodyweight Row 2 12 - 20
Day 2 Dip 3 8 - 12 2:00
Day 2 Plank 3-4 45 - 60s 1:00
Day 2 Handstand 4 45 - 60s 1:00
Day 2 Stomach W-Y 3 8 - 12 1:00

Day 3 Pullup 5 4-6

Day 3 Pike Pushup 4 4-8 3:00
Day 3 Bodyweight Row 2 12 - 20
Day 3 Dip 3 8 - 12 2:00
Day 3 Hollow Body Hold 4 45 - 60s
Day 3 Scap Pull 4 4-8 1:00
Day 3 Handstand 4 45 - 60s 1:00
Day 3 Foam Roller Wall Slide 3 6 - 10
Day 3 Shoulder Extension 3 10 - 15 1:00
www.beginbodyweight.com