BWS Male Beginner (Phase 1)

Workout A Exercise Gym Alternative Sets Reps Rest (Mins) Notes

1 Barbell Bench Press
2 Barbell Back Squats
Standing Dumbbell
3 Shoulder Press Standing
Shoulder Press
Dumbbell Chest Supported
4 Row (mid/ upper back
focused)
Standing Weighted Calf
5 Leg Press Calf Raise
Raises (barbell or dumbbell)
6 Side Plank
Workout B Exercise
1 Barbell Deadlift
2 Low Incline Dumbbell Press
3 Reverse Lunges
4 Inverted Row
5 Pull-up Negatives
6 Standing Face Pull-ups
fl
fl
Grip slightly outside shoulder-
width, keep chest up, lower
Flat Machine Chest Press 3 8-10 2-3 min
bar to level of nipples, avoid
aring elbows out.
Experiment with foot stance,
squat down to at least parallel,
Quad-Focused Leg Press 3 8-10 2-3 min
elevate heels onto weight
plates if needed.
Seated Dumbbell Use lighter weight, keep core
3 10-12 2m braced, squeeze glutes, avoid
Barbell Overhead Press arching back.
Set bench 2 notches up from
Chest Supported Row bottom, angle elbows out,
3 10-12 2m
Machine squeeze shoulder blades
together.
Feet hip width apart, elevate
3 10-12 1m 30s toes on weight plate, press up
on big toes.
Push elbow into ground, keep
Dead Bug 2 30s per side 1m body straight, add rotations to
make it harder.
Gym Alternative Sets Reps Rest (Mins) Notes
Hip-width stance, grip outside
HyperextensIons 3 6-8 2-3 min knees, keep head/back/hips in
straight line.
Set bench 1-2 notches up
Incline Chest Press
3 8-10 2m from bottom, keep chest up,
Machine
avoid aring elbows out.
Take long step backwards,
Single-leg Leg Press 3 10-12 per leg 2m lean torso forward slightly,
alternate legs each rep.
The higher the bar the easier
it’ll be; I’d suggest starting out
Lat Pull-down 2 6-12 1.5-2 min
with it set at about chest
height.
Keep your core engaged and
legs straight together as you
(Weighted) Chin-ups 2 5 1.5-2 min
lower your body as slowly as
possible.
Use double rope attachment if
Bent Over Dumbbell Face possible, use light weight,
3 10 1m
Pulls perform without Y-raise to
make it easier.