Try This Sample Bodyweight Bodybuilding Workout

Published: Thu, 12/13/12

Here's a really cool Bodyweight Bodybuilding Sample Workout

for you to try out.

***Warm up thoroughly before each workout, ALL sets listed below

are work sets, the warm up sets are NOT included***

Day 1: Strength Day

1A) Weighted Push Ups 5 x 8-12 reps

1B) Weighted Pull Ups 5 x 3-6 reps

2A) Squat Jumps 5 x 8 reps

2B) Lunge Jumps 5 x 5 / 5 ea. leg

3) Hanging Leg Raise w/ankle weights 5 x 5

Day 2: Conditioning Day

1) Run 1/2 Mile HARD! AFAP (As Fast As Possible)

Circuit of 5 Rounds

2A) Hand Walk (use power wheel or partner hold ankles) 5 x 40 ft.

2B) Pull Ups 5 x submax reps (leave 1 rep in the tank)

2C) Dips 5 x submax reps (leave 1 rep in the tank)

2D) Dip Bar Leg Raises 5 x 10 reps

2E) Walking Lunges 5 x 20 reps (10 ea leg)

3) Finish: Run 1/2 Mile HARD!

Day 3: Bodybuilding/Muscle Building Day

NOTE: **On Bodybuilding Day, Focus on a slower temp,squeezing

reps, pausing at the top of each rep**

1A) Bulgarian Split Squats (back foot elevated on bench) 4 x 12/ 12 ea. leg

1B) Dips 4 x (2 x submax reps / 2 x MAX reps)

2A) Mixed Grip Pull Ups (3 second pause at top) 4 x (2 x submax reps/ 2 x MAX reps)

2B) Close Grip Push Ups (3 second pause at top) 4 x (2 x submax reps/ 2 x MAX reps)

3A) Recline Rows 3 x MAX Reps (3 second pause at top)

3B) Dip Bar Leg Raises 3 x MAX Reps (3 second pause at top)

4) Squat Jumps x 50 total reps AFAP (As Fast As Possible)

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Did you notice how each workout was broken down with a focus?

than just doing the typical bodyweight finisher or using using these exercises

as circuits.

Give these workouts a try and let me know how you do! For more workouts

like this and for descriptions of the all the exercises check out the full

Keep training hard,

Mike

LeanHybridMuscle.com