Body Weight Basics 1
Science Behind the Plan:
This foundational plan focuses on establishing proper movement patterns and building baseline strength. The program balances pushing, pulling, and leg movements to develop whole-body coordination and strength. Rest periods between sets are carefully structured (60-90 seconds) to build work capacity while allowing for technique refinement.
6-Week Program:
Week 1-2: Movement Fundamentals
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Day 1: ~w~w__ (legs, chest, legs, chest, shoulders, shoulders)
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8 reps × 3 sets per exercise
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Day 2: @^@^dd (back, arms, back, arms, core, core)
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8 reps × 3 sets per exercise
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Day 3: ~w~w__ (legs, chest, legs, chest, shoulders, shoulders)
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8 reps × 3 sets per exercise
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Rest day
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Repeat sequence
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Total volume per week: =576 reps
Week 3-4: Strength Building
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Day 1: ~w_~w_ (legs, chest, shoulders, legs, chest, shoulders)
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10 reps × 3 sets per exercise
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Day 2: @^d@^d (back, arms, core, back, arms, core)
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10 reps × 3 sets per exercise
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Day 3: ~w_~w_ (legs, chest, shoulders, legs, chest, shoulders)
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10 reps × 3 sets per exercise
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Rest day
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Repeat sequence
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Total volume per week: =600 reps
Week 5-6: Movement Mastery
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Day 1: ~w_d~w_ (legs, chest, shoulders, core, legs, chest, shoulders)
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12 reps × 3 sets per exercise
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Day 2: @^d_@^d (back, arms, core, shoulders, back, arms, core)
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12 reps × 3 sets per exercise
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Day 3: ~w_d~w_ (legs, chest, shoulders, core, legs, chest, shoulders)
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12 reps × 3 sets per exercise
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Rest day
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Repeat sequence
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Total volume per week: =648 reps