Time to crush it!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! 

Welcome to Bodyweight Bodybuilding. Everything here in Kiev is closed at the moment so it is difficult for me to film exercises. I want you to be aware of the main principles of this workout. Working for Hypertrophy we need to hit 8-12 reps per exercise before you can not go on. With weights that is very easy. With bodyweight strength basically as well but not if I am not in the same room with you.

The idea is as follows: Try the workouts and see if they are too easy or too hard. In order to hit the right rep range we adjust progression or position in the workout as I can fatigue you for example with HSPU back to the wall so downward dog hspu which is usually a joke all of a sudden becomes training. 

Stay in contact. Let’s work on this together and find your perfect workout which we then update every so many weeks to keep you growing!!

Elastic Warm up / Pre hab

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles2x8-12 each
Elastics - Back Flies in 5 Angles2x8-12 each
Elastics - Outward External Rotations3x8 each side alternating
Elastics - Internal Rotations3x8 each side alternating
Elastics - Upward External Rotations3x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Mobility Back Row2x8 each side

Shoulders & Chest

DemoExerciseReps/SetsHow to/Cues
HSPU - One Leg Bend2x6I wasn't sure about your HSPU level. If this is not possible yet start with HAPU in L
Handstand Push Ups in L3x8
Downward Dog Push Ups2x6Do these ONLY IF YOU DID NOT DO ACTUAL HSPU!!
Bent Arm Press Bottom Hold2x max clean
HSPU Bottom Hold with Elevated Feet Leg Lifts2x3 each leg
Diamond Push Up with Elevated Feet3x12
Lean Push Ups3x4-8
Rocking Push Up2x max clean
Chest Planche Flies with Elatic2x8-12
Sitting Posterior Deltoid Flies3x12-15
Anterior Deltoid Flies3x8-12
Lateral Deltoid Flies3x8-12

Biceps and Back

DemoExerciseReps/SetsHow to/Cues
Assisted 1 Arm Scapula Pull Up2x8-12
Ring Pull Ups2x8-12Externally rotate the hands in the bottom position. Internally rotate them on top! Pull your hands past your chin!
Archer Pull Ups2x3-5 each side alternatingIf you are not doing assisted 1 arm pull ups yet: Do Archer Negatives here instead
Assisted 1 Arm Pull Ups3x max clean each sideIf you are not doing assisted 1 arm pull ups yet: Do the archers here instead
Wide Back Row3x12-15Set yourself up so your body is parallel to the floor on the top position. Keep your core and glutes engaged so the body is fully straight! Slow especially on the way down!
Bent Over Back Row with Elastic3x12-15Knees sligthly bent. Lean in front. Pull the elastic up along your body as if you were trying to pull your pants up. Squeeze your elbows towards each other behind your body.
Bent Over Back Flies with Elastic3x8-12Knees sligthly bent. Lean in front. Back of the hand faces the ceiling. Shoulders down. Elbow sligthly bent.
Ring Biceps Curls3x8-12
Elastic Biceps Curls3x12-15
Elastic Biceps Curls back of hand facing up2x12-15

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.

Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently

Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)

Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready