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9 WEEK BODYWEIGHT WORKOUT

FOR STRENGTH & MUSCLE GAINS
Not only does this bodyweight routine enable
you to gain muscle and lose fat, but also helps Main Goal: General Fitness Time Per Workout: 45-75 Mins
strengthen your core, improve your range of Training Level: Beginner Equipment: Bodyweight
motion, and make your entire body stronger.
Program Duration: 9 Weeks Author: Brad Borland
Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 3 Days
workouts/9-week-progressive-bodyweight-workout

Phase 1: Weeks 1 - 3
Exercise Sets Reps
Week 1
Push-Ups 3 15

Inverted Rows 3 10

Diamond Push-Ups 3 10

Deep Squats (3 Secs Pause at Bottom) 3 15

Single Leg Calf Raises 3 15

Stationary Lunges 3 10

Lying Leg Raises 3 10

Floor Crunches 3 10

Week 2
Push-Ups 4 15

Inverted Rows 4 10

Diamond Push-Ups 4 10

Deep Squats (3 Secs Pause at Bottom) 4 15

Single Leg Calf Raises 4 15

Stationary Lunges 4 10

Lying Leg Raises 4 10

Floor Crunches 4 10

Week 3
Push-Ups 4 AMRAP

Inverted Rows 4 AMRAP

Diamond Push-Ups 4 AMRAP

Deep Squats (3 Secs Pause at Bottom) 4 20

Single Leg Calf Raises 4 AMRAP

Stationary Lunges 4 20

Lying Leg Raises 4 15

Floor Crunches 4 15
Perform each routine 3 times per week on non-consecutive days (M/W/F). Rest 30 - 60 Secs between sets.
AMRAP= As Many Reps As Possible.

Phase 2: Weeks 4 - 6
Exercise Sets Reps
Week 4
Feet Elevated Push-Ups 4 15

Medium-Width Grip Pull-Ups 4 10

Feet Elevated Diamond Push-Ups 4 10

Rear-Foot Elevated Bulgarian Split Squats 4 10

Jump Squats 4 10

Single Leg Calf Raises 4 AMRAP

Decline Board Crunches 4 10

Hanging Leg Raises 4 10

Week 5
Feet Elevated Push-Ups 4 20

Medium-Width Grip Pull-Ups 4 15

Feet Elevated Diamond Push-Ups 4 15

Rear-Foot Elevated Bulgarian Split Squats 4 15

Jump Squats 4 15

Single Leg Calf Raises 4 AMRAP

Decline Board Crunches 4 15

Hanging Leg Raises 4 15

Week 6
Feet Elevated Push-Ups 4 AMRAP

Medium-Width Grip Pull Ups 4 AMRAP

Feet Elevated Diamond Push-Ups 4 AMRAP

Rear-Foot Elevated Bulgarian Split Squats 4 15

Jump Squats 4 15

Single Leg Calf Raises 4 AMRAP

Decline Board Crunches 4 15

Hanging Leg Raises 4 15

Perform each routine 3 times per week on non-consecutive days (M/W/F). Rest 30 - 60 Secs between sets.

Phase 3: Weeks 7 - 9
Exercise Sets Reps
Week 7
1a. Feet Elevated Push-Ups 3 15

1b. Medium or Wide-Grip Pull-Ups 3 10

2a. Parallel Bar Dips or Bench Dips 3 15

2b. Reverse-Grip Chin-Ups 3 10

3a. Rear-Foot Elevated Bulgarian Split Squats 3 10

3b. Reverse Lunges 3 10

4a. Box Jumps 3 10

4b. Single Leg Calf Raises 3 15

5a. Bicycle Crunches 3 15

5b. Lying Leg Raises 3 15

Week 8
1a. Feet Elevated Push-Ups 3 AMRAP

1b. Medium or Wide-Grip Pull-Ups 3 AMRAP

2a. Parallel Bar Dips or Bench Dips 3 AMRAP

2b. Reverse-Grip Chin-Ups 3 AMRAP

3a. Rear-Foot Elevated Bulgarian Split Squats 3 15 - 20

3b. Reverse Lunges 3 15

4a. Box Jumps 3 15

4b. Single Leg Calf Raises 3 20

5a. Bicycle Crunches 3 20

5b. Lying Leg Raises 3 20

Week 9
1a. Feet Elevated Push-Ups w/ Bands 3 AMRAP

1b. Weighted Medium-Grip Pull-Ups 3 AMRAP

2a. TRX Triceps Extensions 3 AMRAP

2b. TRX Biceps Curls 3 AMRAP

3a. Jump Split Squats 3 20

3b. Weighted Rear-Foot Elevated

3 15
Bulgarian Split Squats

4a. Weighted Single Leg Calf Raise 3 15

4b. Kettlebell Sumo Squats 3 20

5a. TRX Pikes 3 15

5b. TRX Leg Tucks 3 15

Perform each routine 3 times per week on non-consecutive days (M/W/F). Exercises labeled with a number and letter
(e.g. 1a, 1b) are performed back-to-back without rest. After the coupled sets are completed, rest for 30 Secs.

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