Date

LEVEL 5 - WEEK 1
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 1 Pullup Slow bitch 4 6
Day 1 Pike Pushup Slow bitch 4 6 3:00
Day 1 Bodyweight Row Slow bitch 3 12
Day 1 Dip Slow bitch 3 10 2:00
Day 1 Hollow Body Hold 3 1 min
Day 1 Scap Pull 3 10 1:00
Day 1 Handstand1 cum trebe si 2 vai de steaua
3 30sec
lor 1:00
Day 1 Foam Roller Wall Slide 3 6
Day 1 Shoulder Extension 3 12 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 1
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 2 Chinup Slow bitch 4 6
Day 2 Pseudo Planche Pushup Slow bitch 4 10 3:00
Day 2 Bodyweight Row Slow bitch 3 12
Day 2 Dip Slow bitch 3 10 2:00
Day 2 Plank 3 1 1:00
Day 2 Handstand Pike 3 35 sec 1:00
Day 2 Stomach W-Y 3 10 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 1
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 3 Pullup Incet 4 8
Day 3 Pike Pushup Incet 4 8 3:00
Day 3 Bodyweight Row Incet 3 12
Day 3 Dip Incet 3 10 2:00
Day 3 Hollow Body Hold 3 1min
Day 3 Scap Pull 3 10 1:00
Day 3 Handstand 1 bine/1mediu/1 bine3 20sec 1:00
Day 3 Foam Roller Wall Slide 3
Day 3 Shoulder Extension 3 1:00
BEGINBODYWEIGHT.COM
 Date
LEVEL 5 - WEEK 2
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 1 Pullup
Day 1 Pike Pushup 3:00
Day 1 Bodyweight Row
Day 1 Dip 2:00
Day 1 Hollow Body Hold
Day 1 Scap Pull 1:00
Day 1 Handstand 1:00
Day 1 Foam Roller Wall Slide
Day 1 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 2
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 2 Chinup
Day 2 Pseudo Planche Pushup 3:00
Day 2 Bodyweight Row
Day 2 Dip 2:00
Day 2 Plank 1:00
Day 2 Handstand 1:00
Day 2 Stomach W-Y 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 2
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 3 Pullup
Day 3 Pike Pushup 3:00
Day 3 Bodyweight Row
Day 3 Dip 2:00
Day 3 Hollow Body Hold
Day 3 Scap Pull 1:00
Day 3 Handstand 1:00
Day 3 Foam Roller Wall Slide
Day 3 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
 Date
LEVEL 5 - WEEK 3
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 1 Pullup
Day 1 Pike Pushup 3:00
Day 1 Bodyweight Row
Day 1 Dip 2:00
Day 1 Hollow Body Hold
Day 1 Scap Pull 1:00
Day 1 Handstand 1:00
Day 1 Foam Roller Wall Slide
Day 1 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 3
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 2 Chinup
Day 2 Pseudo Planche Pushup 3:00
Day 2 Bodyweight Row
Day 2 Dip 2:00
Day 2 Plank 1:00
Day 2 Handstand 1:00
Day 2 Stomach W-Y 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 3
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 3 Pullup
Day 3 Pike Pushup 3:00
Day 3 Bodyweight Row
Day 3 Dip 2:00
Day 3 Hollow Body Hold
Day 3 Scap Pull 1:00
Day 3 Handstand 1:00
Day 3 Foam Roller Wall Slide
Day 3 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
 Date
LEVEL 5 - WEEK 4
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 1 Pullup
Day 1 Pike Pushup 3:00
Day 1 Bodyweight Row
Day 1 Dip 2:00
Day 1 Hollow Body Hold
Day 1 Scap Pull 1:00
Day 1 Handstand 1:00
Day 1 Foam Roller Wall Slide
Day 1 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 4
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 2 Chinup
Day 2 Pseudo Planche Pushup 3:00
Day 2 Bodyweight Row
Day 2 Dip 2:00
Day 2 Plank 1:00
Day 2 Handstand 1:00
Day 2 Stomach W-Y 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 4
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 3 Pullup
Day 3 Pike Pushup 3:00
Day 3 Bodyweight Row
Day 3 Dip 2:00
Day 3 Hollow Body Hold
Day 3 Scap Pull 1:00
Day 3 Handstand 1:00
Day 3 Foam Roller Wall Slide
Day 3 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
 Date
LEVEL 5 - WEEK 5
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 1 Pullup
Day 1 Pike Pushup 3:00
Day 1 Bodyweight Row
Day 1 Dip 2:00
Day 1 Hollow Body Hold
Day 1 Scap Pull 1:00
Day 1 Handstand 1:00
Day 1 Foam Roller Wall Slide
Day 1 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 5
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 2 Chinup
Day 2 Pseudo Planche Pushup 3:00
Day 2 Bodyweight Row
Day 2 Dip 2:00
Day 2 Plank 1:00
Day 2 Handstand 1:00
Day 2 Stomach W-Y 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 5
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 3 Pullup
Day 3 Pike Pushup 3:00
Day 3 Bodyweight Row
Day 3 Dip 2:00
Day 3 Hollow Body Hold
Day 3 Scap Pull 1:00
Day 3 Handstand 1:00
Day 3 Foam Roller Wall Slide
Day 3 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
 Date
LEVEL 5 - WEEK 6
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 1 Pullup
Day 1 Pike Pushup 3:00
Day 1 Bodyweight Row
Day 1 Dip 2:00
Day 1 Hollow Body Hold
Day 1 Scap Pull 1:00
Day 1 Handstand 1:00
Day 1 Foam Roller Wall Slide
Day 1 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 6
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 2 Chinup
Day 2 Pseudo Planche Pushup 3:00
Day 2 Bodyweight Row
Day 2 Dip 2:00
Day 2 Plank 1:00
Day 2 Handstand 1:00
Day 2 Stomach W-Y 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 6
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 3 Pullup
Day 3 Pike Pushup 3:00
Day 3 Bodyweight Row
Day 3 Dip 2:00
Day 3 Hollow Body Hold
Day 3 Scap Pull 1:00
Day 3 Handstand 1:00
Day 3 Foam Roller Wall Slide
Day 3 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
 Date
LEVEL 5 - WEEK 7
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 1 Pullup
Day 1 Pike Pushup 3:00
Day 1 Bodyweight Row
Day 1 Dip 2:00
Day 1 Hollow Body Hold
Day 1 Scap Pull 1:00
Day 1 Handstand 1:00
Day 1 Foam Roller Wall Slide
Day 1 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 7
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 2 Chinup
Day 2 Pseudo Planche Pushup 3:00
Day 2 Bodyweight Row
Day 2 Dip 2:00
Day 2 Plank 1:00
Day 2 Handstand 1:00
Day 2 Stomach W-Y 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 7
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 3 Pullup
Day 3 Pike Pushup 3:00
Day 3 Bodyweight Row
Day 3 Dip 2:00
Day 3 Hollow Body Hold
Day 3 Scap Pull 1:00
Day 3 Handstand 1:00
Day 3 Foam Roller Wall Slide
Day 3 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
 Date
LEVEL 5 - WEEK 8
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 1 Pullup
Day 1 Pike Pushup 3:00
Day 1 Bodyweight Row
Day 1 Dip 2:00
Day 1 Hollow Body Hold
Day 1 Scap Pull 1:00
Day 1 Handstand 1:00
Day 1 Foam Roller Wall Slide
Day 1 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 8
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 2 Chinup
Day 2 Pseudo Planche Pushup 3:00
Day 2 Bodyweight Row
Day 2 Dip 2:00
Day 2 Plank 1:00
Day 2 Handstand 1:00
Day 2 Stomach W-Y 1:00
BEGINBODYWEIGHT.COM
Date
LEVEL 5 - WEEK 8
Workout Exercise Progression Sets Reps Rest (Mins) Notes
Day 3 Pullup
Day 3 Pike Pushup 3:00
Day 3 Bodyweight Row
Day 3 Dip 2:00
Day 3 Hollow Body Hold
Day 3 Scap Pull 1:00
Day 3 Handstand 1:00
Day 3 Foam Roller Wall Slide
Day 3 Shoulder Extension 1:00
BEGINBODYWEIGHT.COM