Bodyweight PPL

Improve strength and add muscle using increasing reps on bodyweight exercises. Focus on good form and clean reps. 

Each exercise is done for 5 sets, in a descending pyramid. The first set is your training max, 2RIR, with good, clean form. Cut a rep in each consecutive set for a total of 5 sets. The next day add a rep to the last set. Then a rep to the set before that on the third day, etc. Rest on the 6th day, then repeat with an additional rep on the top set. Rest days are not listed in the program.

------ EXAMPLE SCHEDULE 5RM --------
Day 1: 5, 4, 3, 2, 1
Day 2: 5, 4, 3, 2, 2
Day 3: 5, 4, 3, 3, 2
Day 4: 5, 4, 4, 3, 2
Day 5: 5, 5, 4, 3, 2
Day 6: REST
Day 7: 6, 5, 4, 3, 2
etc.

For RM<5, use the below 3RM schedule to increase to 5RM
Day 1: 3, 2, 1, 1
Day 2: 3, 2, 1, 1
Day 3: 3, 2, 2, 1
Day 4: 3, 3, 2, 1
Day 5: 4, 3, 2, 1
Day 6: REST
Day 7: 4, 3, 2, 1, 1
Day 8: 4, 3, 2, 2, 1
Day 9: 4, 3, 3, 2, 1
Day 10: 4, 4, 3, 2, 1
Day 11: 5, 4, 3, 2, 1
Day 12: REST
----> Continue pattern (i.e., 5RM schedule).

-------------GENERAL FORM CUES----------------------
SQUAT
•Stand up straight at the top
•Go as low as you can, preferably until the hips are below the knees
•Dig your big toe and heel into the ground
•Keep your knee in-line with your toes
•Don't let the knees come inward on either the descend or the ascend; think about pushing the knees out

PUSH UP 
•Body in a straight line from head to toe: don't let the hips sag!
•Lock out arms and protract the shoulder blades at the top
•Go down until chest nearly touches the ground
•Keep the elbows in, don't let them flare out
•Don't shrug up your shoulders to your ears, focus on depressing the shoulder blades.

PULLUP
•Body slightly hollow with straight legs throughout the whole exercise. Don't cross your legs.
•If you cannot get straight legs, it's preferable to keep the feet in front of the body rather than behind.
•Arms straight at the bottom. Don't think about anything else, just straight arms. The rest will happen automatically.
•Strive for chest to bar at the top. For this the forearms have to deviate from vertical, which may be a bit hard on the elbows, so build up to it slowly.
•Keep the neck in a neutral position: avoid craning it to get your chin over the bar
•It's natural for your legs to come forward: this keeps your centre of mass under the bar. Just make sure you're not violently swinging them upwards.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Diamond Push Up

Pull-Up (Bodyweight)

Pistol Squat

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