02
Oct
2019
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7 Day Bodyweight Body Sculpt Plan

A 7 Day bodyweight strength training plan designed to build lean muscle mass. The week is split into 4 workouts alternating from lower to upper body.

 

MONDAY – LOWER BODY STRENGTH

This workout day has three supersets. Supersets are 2 exercises performed one after the other. Each exercise needs to be performed for 60 seconds, if the exercise for example is a split squat then perform 60 seconds on each leg. It is minimal rest between exercises A and B and 60 seconds rest before you start your next set. Complete 4 sets in total for each superset.

1a. Bulgarian Split Squat – TEMPO 5 counts down and 5 counts up

1b. Burpee Tuck Jump – EXPLOSIVE

 

2a. Seated Single Leg Squat – TEMPO 5 counts down and 1 count up

2b. Deep Squat Jump – EXPLOSIVE

 

3a. Wide Stance Prisoner Squat – TEMPO 5 counts down and 5 counts up

3b. Jump Lunges – EXPLOSIVE

TUESDAY – UPER BODY STRENGTH

Use the same principles outlined in Monday’s strength workout.

1.a. Push Up – TEMPO 5 counts down and 5 counts up

1.b. Incline Clap Pushup – EXPLOSIVE

 

2.a. Tricep Dips – TEMPO – 5 counts down and 1 count up

2.b Wide Clap Push Up – EXPLOSIVE

 

3.a. Pull Ups/Assisted with resistance band or Inverted Row – TEMPO – 1 count up and 5 counts down

3.b. Burpee Into Narrow Grip Chin Up – EXPLOSIVE

 

4.a.  Hanging Leg Raises – TEMPO – 1 count up and 5 counts down

4.b. Russian Twist – EXPLOSIVE

 

WEDNESDAY – REST

 

THURSDAY – LOWER BODY STRENGTH

This workout uses giant sets to push the muscle to overload. Each exercise is 60 seconds with just 15 seconds rest between exercises. EXERCISE (F) is a 2 minute finisher. Once you complete the full circuit, rest for 1-2 minutes and repeat for a total of 3 sets.

1a. Walking Lunges

1b. Box Jumps

1.c Glute Hip Thrusts

1.d. Narrow Squats

1.e. Wall Sit

1.f. Lateral Side Jumps/Skiers

 

2a. Plank

2b. Leg Raises

3.c. Bicycles

3.d. Full Sit Up

3.e. Plank Pikes

3.f. Mountain Climbers

 

FRIDAY – UPPER BODY STRENGTH

Use the same principles outlined in Thursday’s strength workout.

1.a. Pike Press Up

1.b. Pull Up Superman

1.c. T-Roll Push Up

1.d. T Superman

1.e. Spiderman Push Up

1.f. Inchworm With Shoulder Tap

 

2.a. Side Plank (Left Side)

2.b. Side Plank (Right Side)

2.c. Flutter Kicks

2.d. Floating Boat

2.e. Double Crunch

2.f. Straight Arm Jump Jack Planks

 

SATURDAY/SUNDAY – REST DAY WITH A FOCUS ON MUSCULAR REHABILITATION

 REST DAY. Full body stretch and foam rolling session

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