Bodyweight Only Routine

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    Bodyweight Only Routine


    I am looking for some advice on a bodyweight only routine. The exercises I am thinking I will be include are: chins/pull-ups, push-ups, dips, inverted rows, pistol squats, Bulgarian split squats, step-ups, supermans, ab wheel, planks, also I want to try and work up to handstand pushups. (cant do any right now)

    My two main questions are:

    Are there any other exercises anyone can think of that I should include?

    How should I go about programming this?

    I was thinking of trying to do a full body routine 4x a week. Im not sure how I should order the exercises though.



    Thanks for any help!!

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    3X per week would be my recommendation.

    I'd also consider adding burpees, planks, walking lunges, and jump squats.
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    I don't know what kind of implements you might use for these exercises (like dips and pullups, for instance), but if you can do any bodyweight tricep extensions those are great, too. I've tried to replicate these in the form of pushups but I have a really hard time doing so.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia View Post
    I don't know what kind of implements you might use for these exercises (like dips and pullups, for instance), but if you can do any bodyweight tricep extensions those are great, too. I've tried to replicate these in the form of pushups but I have a really hard time doing so.
    can do skull crushers on a low bar (waist high)
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    Quote Originally Posted by ZiR RED View Post
    can do skull crushers on a low bar (waist high)
    Yeah, whatever he's goign to use for inverse rows should do the trick (forgot for a moment he was going to do those). If he's using straps he could even do facepulls for upper back and rear delts.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by MCLee2
    I am looking for some advice on a bodyweight only routine. The exercises I am thinking I will be include are: chins/pull-ups, push-ups, dips, inverted rows, pistol squats, Bulgarian split squats, step-ups, supermans, ab wheel, planks, also I want to try and work up to handstand pushups. (cant do any right now)

    My two main questions are:

    Are there any other exercises anyone can think of that I should include?

    How should I go about programming this?

    I was thinking of trying to do a full body routine 4x a week. Im not sure how I should order the exercises though.

    Thanks for any help!!
    I've been doing a body weight only routine for the last year with great results.
    I've since added a 70 pound weight vest.
    I train full body 3 times a week.
    I feel better, my coordination, and athletic performance has improved, and I've actually gotten stronger.
    Once every six weeks, I go to the gym to do the big three, to gauge my strength.
    My one rep max listed in my profile I can actually get for 3-4 reps on all 3 lifts.
    It's a great way to train.
    Good luck
    Peace
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    Thanks for all of the replies everyone! Much appreciated!
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    Ive been intrigued by the idea of bodyweight only routines for a while. Do you think it would be possible to attempt a BW only routine for a while and gain strength on some of the main lifts like flat bench and squat. For example, I can not complete more than 1 rep for pistol squats and cannot even do 1 one-arm pushup. If I did try a BW routine and progressed up to be able to perform multiple reps of pistols and 1-arm pushups, do you think it would translate to the weighted exercises?
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    Quote Originally Posted by BaDgErFaN
    Ive been intrigued by the idea of bodyweight only routines for a while. Do you think it would be possible to attempt a BW only routine for a while and gain strength on some of the main lifts like flat bench and squat. For example, I can not complete more than 1 rep for pistol squats and cannot even do 1 one-arm pushup. If I did try a BW routine and progressed up to be able to perform multiple reps of pistols and 1-arm pushups, do you think it would translate to the weighted exercises?
    Short answer, yes.
    I refer you to my previous post.
    Good luck
    Peace
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    Quote Originally Posted by toddgranit View Post
    Short answer, yes.
    I refer you to my previous post.
    Good luck
    Peace
    Awesome, Thanks!

    Do you mind sharing what your routine looks like? Im having trouble figuring out how I should set up a bodyweight based program.
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    Quote Originally Posted by BaDgErFaN

    Awesome, Thanks!

    Do you mind sharing what your routine looks like? Im having trouble figuring out how I should set up a bodyweight based program.
    My routine is pretty unorthodox.
    I do only closed chain multi joint excersises.
    Since you asked I will lay out what I do.

    Workout one
    Heavy day
    Done while wearing a 75 pound Mir weight vest. I train fasted in the morning.
    I go from excersise to excersise with no rest.

    Dead hang pull ups to failure

    Dips to failure (recently switched to Gironda dips).

    Hanging front levers to failure.

    Squats with a 100 pound sandbag to failure.

    Jump squats to failure.

    I rest for one minute then repeat for a total of six circuits.


    Workout two
    Moderate day done with 75 pound weight vest.

    Hang pulls with feet elevated to failure.

    Hanging ring push ups with feet elevated to failure.

    Planks to failure.

    Box jumps to failure.

    Pistol squats to failure.


    Workout three
    Volume day no vest.

    Same as workout one.

    I've been doing this for almost a year and a half.
    Once a month, I go to the gym and do the big three to gauge my strength.
    Since starting this my strength on the big three has gone up.
    The one rep max listed in my profile I can get for more than three on each lift.
    In addition in the last three months I've managed to put on 7 pounds of lean mass.
    That's my workout, I know it's pretty unconventional, but it works for me, and it's made me better at all my hobbies surfing, volleyball, and basketball.
    Sorry for the long post, hope it was of interest to you.
    Good luck
    Peace
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    Quote Originally Posted by toddgranit View Post
    Hang pulls with feet elevated to failure.
    What are hang pulls?


    btw congrats on the 7 lean lbs in three months!
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    Quote Originally Posted by SLW2

    What are hang pulls?

    btw congrats on the 7 lean lbs in three months!
    Hang pulls, are just reverse rows,
    I do them with rings hanging from the pull up bar.
    Thanks
    Peace
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    Quote Originally Posted by toddgranit View Post
    Hang pulls, are just reverse rows,
    I do them with rings hanging from the pull up bar.
    Thanks
    Peace
    You mean like supine rows?
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    Quote Originally Posted by ZiR RED View Post
    You mean like supine rows?
    Probably. I thought he meant inverted rows as well.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia
    Probably. I thought he meant inverted rows as well.
    I'm sorry I'm not sure what they are commonly called, like pull ups but horizontal instead of vertical.
    Peace
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    Quote Originally Posted by toddgranit View Post
    I'm sorry I'm not sure what they are commonly called, like pull ups but horizontal instead of vertical.
    Peace
    No problem. It's just funny because the name you chose to give to it is actually the name of something completely different: http://exrx.net/WeightExercises/Olym.../HangPull.html
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia
    No problem. It's just funny because the name you chose to give to it is actually the name of something completely different: http://exrx.net/WeightExercises/Olym.../HangPull.html
    Oh yeah lol!
    I don't do that.
    Peace
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