The 9-Week Progressive Bodyweight Workout
Phase 2: Weeks 4 – 6
This phase increases the intensity and difficulty. Since you will be performing more challenging moves you will again build up your volume over time. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. Rest 30 – 60 seconds between sets.
| WEEK 1 | Sets | Reps |
|---|---|---|
| Feet Elevated Push-Ups | 4 | 15 |
| Medium-Width Grip Pull-Ups | 4 | 10 |
| Feet Elevated Diamond Push-Ups | 4 | 10 |
| Rear-Foot Elevated Bulgarian Split Squats | 4 | 10 |
| Jump Squats | 4 | 10 |
| Single Leg Calf Raises | 4 | AMRAP |
| Decline Board Crunches | 4 | 10 |
| Hanging Leg Raises | 4 | 10 |
| WEEK 2 | Sets | Reps |
|---|---|---|
| Feet Elevated Push-Ups | 4 | 20 |
| Medium-Width Grip Pull-Ups | 4 | 15 |
| Feet Elevated Diamond Push-Ups | 4 | 15 |
| Rear-Foot Elevated Bulgarian Split Squats | 4 | 15 |
| Jump Squats | 4 | 15 |
| Single Leg Calf Raises | 4 | AMRAP |
| Decline Board Crunches | 4 | 15 |
| Hanging Leg Raises | 4 | 15 |
| WEEK 3 | Sets | Reps |
|---|---|---|
| Feet Elevated Push-Ups | 4 | AMRAP |
| Medium-Width Grip Pull-Ups | 4 | AMRAP |
| Feet Elevated Diamond Push-Ups | 4 | AMRAP |
| Rear-Foot Elevated Bulgarian Split Squats | 4 | 15 |
| Jump Squats | 4 | 15 |
| Single Leg Calf Raises | 4 | AMRAP |
| Decline Board Crunches | 4 | 15 |
| Hanging Leg Raises | 4 | 15 |
Source: muscleandstrength.com