BW Strength Workout

Pull / Push / Lower Body Format + Accessory Work
( X reps depending on Training Goal- Endurance 20-25 reps , Hypertrophy 8-12 reps , Strength 4-6 reps , Max Strength 1-3 reps)

Exercise Selection would have to match desired Intensity which i.e. force you to be in the 4-6 rep range for Strength goals ex.. or easier variation to be in the endurance or hypertrophy ranges )



Pull Variations (Pull / Chin ups etc..)  2-4sets x X
Body Rows   2-4  sets x X


Push Variations (One Arm Push ups , Divebombers etc..)  2-4 sets x X
Pike Press or Handstand Push up    2-4 sets x X


Lower Body ( Squats / Lunges)  Variation   2-4 sets x X
Glute-Ham Raise / Hamstring Curl     2-4 sets x X

Accessory  Work
Calf Raises  2-4 sets x X
Abs ( Knees to Elbows , Toes to Bar etc , Atomic Crunch, Hello Dollies ( Hip Abduction)  2-4 sets x X