6 Week Body Weight Programme

S

Sweden Andy

0
Hello all,

I am thinking of changing my programme upside down and thinking of doing a 6 week body weight programme. I was just wondering if any one had done this sort of routine or have any suggestions on exercises you would do with sets and reps for the 6 weeks.

Thanks
 
Hey Sweden Andy

Sounds interesting.
I have done a few body weight programs before, and I like them. But if you are looking to build a lot of muscle it would probably be better to use equipment. Weight loss or build muscle?

I did my workouts with rep range 9-15 and usually 3 sets per exercise. This is up to you.

Some great exercises:
- one legged squat (the pistol)
- pull ups/chin ups
- incline/normal push ups with most of your body weight on one arm/side of the chest at the time (this is my favorite, especially the incline where legs are elevated)
- close grip push ups (hold your hands very close to each other under your chest, tricep exercise)
 
Hey Geddy,

I have just done 6 weeks of muscle building followed by a strength phase so I fancy some hypertrophy with a difference.

I was thinking of doing 6 weeks circuit style with 8 exercises, 3 times a week with each session having different exercises.

My 6 week timing plan looks like this:

Week 1 - 20sec work with 20 sec rest x 2 circuits
Week 2 - 30sec work with 30 sec rest x 2
Week 3 - 40sec work with 40 sec rest x 2
Week 4 - 30sec work with 30 sec rest x 3
Week 5 - 40sec work with 40 sec rest x 3
Week 6 - 30sec work with 30 sec rest x 4.

How does this sound? I just really like the idea of throwing a spanner in the mix for training.

Cheers

Andy
 
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