4 week bodyweight workout plan pdf. Created Date: 1/5/2018 .

4 week bodyweight workout plan pdf This program was developed after lots of experimentation and review of Download the weekly calisthenics workout plan PDF that will help you build muscle, enhance your strength, and improve flexibility and balance. Today you can extend that to a 4 week programme. Warning: the following training meso-cycle is designed for the athlete – yep, that 4-Week Muscle Gain Workout Plan: Day 1 - Chest, Triceps, and Quads, Day 2 - Back, Biceps, and Calves, Best 4-Week Muscle Gain Workout Plan (Free PDF) Murshid Akram Published: December 25, Bodyweight This free printable 12 week dumbbell workout plan PDF provides the structure and guidance to help beginners see results quickly. Weekly Schedule:. Week 4; This final week While calisthenics primarily relies on bodyweight exercises, some plans may incorporate basic equipment like resistance bands or a pull-up bar to add variety and Store Workouts Diet Plans Expert Guides Videos outs/12-week-military-workout-program BOOT CAMP BURN: 12 WEEK MILITARY WORKOUT PROGRAM WEEKS 1 - 4 WEEKS 5 - 8 WEEKS 9 - 12 Main Goal: Lose Fat Training Level: Beginner Program Duration: 12 Weeks Days Per Week: 4 Days Time Per Workout: 30-45 Mins Equipment: Barbell, Bodyweight, Dumbbells Bodyweight workout plans are exercise routines that utilize the weight of the body as resistance in the exercise movements. Store Workouts Diet Plans Expert Guides Videos Tools 9 WEEK BODYWEIGHT WORKOUT FOR STRENGTH & MUSCLE GAINS Not only does this bodyweight routine enable you to gain muscle and lose fat, but also helps strengthen your core, improve your range of motion, and make your entire body stronger. Focus should be placed on building an exercise habit and performing exercises with superb form and technique. The Bottom Line. Squat; Low Row; Step Back Lunge (Alternating) Chest Press ; Workout 1. Free Workout Plans; Eating three to six meals per day with a meal containing 0. Rep-Set Approach: You’ll do exercises in rounds, which means you’ll have to perform exercises one I have been doing this routine for most of the summer. Bodyweight workout plan: week-by-week guide Week 1. 2. Intermediate: 3 to 4 days per week. This 4-week home workout plan is a great way to get your fitness back on track without the gym. Split Type: It will be a total body workout program where you’ll do at least one exercise for every muscle group in every session. The guy in the middle is Rich Froning, arguably the greatest CrossFitter to ever live, won the CrossFit Games 4 times in a row. Download Plan. 1A Get fit and healthy easily with our 4 week bodyweight workout plan PDF. 20 Medicine Ball Slams Skip to content Free Workout Plans 4 Week Glute Workout Plan at Home: Alternating Long Leg March:3x 10/leg, Prone Frog Curl: 10-12 x 3, This routine includes the best bodyweight, resistance band, Download The 4 Week Glute Workout Plan PDF. Sessions/week: This routine involves training three times a week, usually on Monday, Wednesday, and Friday. 4-Week Bodyweight Power Plan by Joseph Arangio The Department of Defense is churning out real-life supersoldiers that are bigger, stronger, and faster thanks to a revamped workout philosophy that stresses progression and overload instead of randomized “bootcamp” sessions. M/Th, T/F, W/Sa). 6 Month Bodyweight Workout Plan to Build Muscles at Home. Bodyweight workout routines can yield some amazing results. Kneeling Rollout (Left) Hip Drop (Left) Kneeling Rollout (Right) Hip Drop (Right In this 12 Week Glute Building Workout Plan, you’ll find a routine that concentrates on classic no BS exercises for developing a firm and shapely backside. 6 Day Dumbbell Workout Plan 4 Day Dumbbell Workout Plan 3 Day Full Body Dumbbell Workout Plan 5 Day Dumbbell Workout Plan. I’m bringing you my best bodyweight strength training exercises and heart pumping HIIT cardio intervals, and sweating with you through every rep, providing motivation and modifications along the way. You can also do various exercises at home to accelerate weight loss without using any major equipment. By Kyle Risley Last updated May 15, 2023 4 Week Workout Plan. 10 Power Cleans 3. This workout plan contains only steel mace exercises and bodyweight exercises, so it can be done anywhere you please. Attached you will find a 4 week workout. 4-0. When it comes to weight loss, you must include core strengthening exercises to bolster your abdominal strength. Murshid Akram Published: May 8, I recommend doing a quick 3 to 5 minutes of bodyweight cardio to increase your body temperature and prepare you for the workout outlined below. This program includes bodyweight exercises that require no equipment at I follow a 5 day split muscle focused workout routine and change this every 4 weeks. 4. Let’s have a quick look at the summary of this plan: Goal: Build strength and lean mass, enhance cardiovascular fitness, and help you improve your shape. We’re proud to announce our ultimate 4-week CrossFit Workout Plan that is designed to improve your cardiorespiratory capacity, stamina, endurance, and strength. Pairing this workout routine with a FREE, 4-Week Workout Plan - new workouts daily, Download the PDF calendar for this 4-week workout plan so you can easily access your daily workouts. This 4-week HIIT workout plan PDF will help boost your metabolism, burn calories, and improve your cardiovascular fitness. It struck me that for both programs on the back day of weeks 9-12, the first two exercises are again in 10-12 reps as in weeks 1-4. In other words, in weeks 9 through 12 when the rep ranges are 6 to 8, you should be lifting more for those reps than you did for 6 to 8 reps in those initial workouts back in weeks 1 through 4. This means you’ll be working out for 2 days, resting for 1 day, working out for another 2 days, and then resting for 2 days. How Often Do You Do A Full Body Workout. 0; – PDF Workout Schedule – Huge Community (FB group + social media) Core Workout: 20-minute Triset Abs Workout; Week 6-8 (Intermediate Level) Monday. 4-Week-Glute-Workout-program Download. The first 4 weeks uses a 4 day split schedule. Created Date: 1/5/2018 A complete 4-Week Workout Plan for women to get fit and strong at home! Download the PDF calendar for this 4-week workout plan so you can easily access your daily workouts. “CURRENT CONCEPTS OF PLYOMETRIC EXERCISE. Below are my top pro tips for an effective bodyweight Welcome to Zero 30: a 2-week, bodyweight workout plan with new workout videos DAILY — ZERO equipment needed, 30 minutes a day. Week 7-8: Three weekly sessions, 6 exercises per Kettlebell Workout. However, it’s not always clear what makes a great session. Download the 14-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. Perform aerobic exercise 2-3x/wk Workout modification: If any exercise is challenging for you, replace it with the one you like. You can do dynamic stretches, lightweight training, and resistance band warm-up exercises before starting the main workout. These cardio exercises will help you burn maximum calories, boost your Use your whole body during your workouts and you’ll benefit every muscle, every time. However, people that can’t perform certain exercises should devote 15-20 minutes thrice a week to practicing these skills. Tuesday Our 4 week resistance band training program will have you performing exercises across all planes of movement. 2) Instructions on how to perform each 12 Week Bodyweight Workout Plan; 6 Day Push Pull Legs Workout Routine; The 4 Week Kettlebell Workout Plan. The last reps of each set should be the ones that are producing your strength gains. Below is a complete 9-week bodyweight workout solution anyone can do. Strength Workout: Perform three sets of 15 squats, 12 thrusters, and 10 unilateral rows per side. This 12-week bodyweight training plan also has handstand push-ups, which might be difficult for people who’ve never tried them. Training Type Full Body Duration 6 weeks Frequency 4 days a week Duration/session 30-45 minutes Suitable for Men and Women Difficulty Beginner to Intermediate PDF At the bottom Alternate Plan 3-Day Bodyweight Workout Plan Rounds: two for beginners and three for intermediate. This isn't just fitness, it's a metamorphosis into a chiseled, muscular masterpiece. No equipment needed, and start anytime, anywhere. The workout plan is divided into two 4-week blocks with each block having a 7 day rotation cycle. Rest minimally between exercises. Open this workout calendar pdf in the safari browser on your phone. pÁ[ë,~_Ë ÃÔ µ Yesterday we talked about how you can add bodyweight training to give yourself a boost on the cricket pitch. Several studies have shown that KB exercises improve performance in weightlifting and powerlifting 1 Manocchia P, Spierer DK, Lufkin AK, Minichiello J, Castro J. 12 Shoulder Workout Plan (with PDF) for Bigger, Thicker Shoulders; The Ultimate 4 Day Push Pull Workout Routine (PDF) Arm Gains Ahead: Get Our Big Arms Workout Plan + PDF! Twice the Power, Half the Time: Twice A Day With the help of CBum workouts (available on YouTube), I’ve designed a simple, easy-to-follow, and effective workout routine that can help you build strength, size, and muscularity. Great for people looking to shred up and stay fit without all the noise of a gym routine. It will help you build muscle, strength, and start mastering the basics of calisthenics. ”International Journal QÉ ù €_ŸÁV Â' ,XHð ( À 4@ƒ 0ìSœ¤DI0J R %¥išÕ4g„O¢^õ×å°öŒn ‘¼£ IïèDJJª¨HÁ7)ùd´Õ Å„»n¥è2ÝÕÖ )¥èQ VÕ„r‚2ŠSJR Í £È% ‡”`„ðE9Á )IÉh>Ïã°ªæ´ ï(äªQ ¿`â ã› OðÇÐ ×ÞB÷Å N . I’ve compiled a list of seventy cardio exercises you can do with minimal equipment and included them in this program. According to several studies, bodyweight workouts have a positive impact on all physical fitness elements, such as muscular strength, muscle mass, and body fat percentage. This program is based on a hybrid split (training the upper Bodyweight workout plans are exercise routines that utilize the weight of the Download our complimentary PDF template of the total-body calisthenics workout routine now! Whether you prefer to print it out or keep it handy on your phone for quick reference, this printable PDF template will help you stay on track and Get ready for a 4-week gym workout plan that will help you lose weight and improve your fitness. This program is for all fitness levels and abilities. This calisthenics workout plan was designed with beginners in mind, with a few options for each exercise in the workout that you can choose from to fit your level. . Starting with the simple basics, it’s progressive, The Benefits of 4 Full Body Workouts a Week. Week 3-4: Three sessions per week, 5-6 exercises per session with 2-3 sets per exercise. Full Body Calisthenics Workout Program PDF. This full Our 30-day calisthenics workout plan also includes a free PDF to easily follow along with each of the weekly workout routines and plan out your workout days. Zone 2, also known as endurance cardio or base training, is a low to moderate-intensity The Bodyweight Workout Plan Your Bodyweight Workout Plan PDF. I am now passing on my knowledge, with the help of the WarriorBabe Team, to 1000s of women all over the Exercise Time/Reps Rest Plank 30-60 seconds – Related Articles: Calisthenics For Weight Loss (Workout And Plan) Full Body Dumbbell Workout For Weight Loss The Best Lowest Calorie Foods For Weight Loss HIIT Treadmill Workout For Beginners And Fat Loss The 15-Minute HIIT Core Workout And Exercises Day 5 – Saturday – Cardio and Bodyweight Strength Get fit with our free calisthenics workout plan! 30-day PDF with progressive bodyweight routines and guide for building strength and more. 3 days first week workout- 1-Monday-workout-2-Wednesday-Workout -1-Friday second week Workout-2-Monday etc. Download our complimentary PDF template of the total-body calisthenics workout routine now! Whether you prefer to print it out or keep it handy on your phone for quick reference, this printable PDF template will help you stay on track and maximize your results. About Menu Toggle. But in the end you will have to experiment for a few weeks until you find that sweet spot. By Kyle Risley Last updated February 9, 4 Day Upper Lower Split Workout Plan Structure Our 4 Day Upper Lower routine offers flexibility for the days of the week you choose to work out. Perry Mykleby, ACE CPT; April 10, 2024; Skinny guys have it bad. The guy on the left, Matt Chan and the tank on the right, Jason Khalipa are also both seasoned CrossFit athletes. That is, dividing the same amount of training across four training days, rather than two In this 12 Week Dumbbell Workout Plan you’ll find a routine that can add muscle, and shape to what you have now. I’ll guide you through six full-length, real time workout videos each week — from lower body glute workouts to exercises to tone arms with dumbbells, to bodyweight exercises, ab workouts and full body HIIT workouts. Day 1. 1. It’s made for intermediate to advanced steel mace levels. If you’re a beginner you may need the recovery days in between as I’ve programmed them, but if you’re an athlete or training for another sport, you can use two of the rest days for additional types of workouts. com who’ll take you through your 4 week full body bodyweight workout plan. Team; Contact; or months off from this style of training Warm-up: Always start your workout with a quick warm-up exercises. Perform each exercise for 1 minute, taking your time between the different exercises and repeat all the exercises twice. 5 g/kg bodyweight of protein before and after resistance training is recommended. J Strength Cond Res. You can get the free Harrowdrive 4 week Bodyweight Turbulence Training In other words, this will be a 3-day full-body weekly workout routine, or a 3-day workout split organized into a 4-week workout plan. This routine is based on the tri-set method, which involves performing three exercises in a row with no rest between them. 30 Day Plank Challenge Printable Calendar + PDF. Shoulder Workout Plan (with PDF) for Bigger, Thicker Shoulders; The Ultimate 4 Day Push Pull Workout Routine (PDF) Arm Gains Ahead: Get Our Big Arms Workout Plan + PDF! Twice the Power, Half the Time: Twice A Day Workout Plan + PDF! How Much Does CrossFit Cost? An In-Depth Look at CrossFit Prices Across the USA Store Workouts Diet Plans Expert Guides Videos Tools 9 WEEK BODYWEIGHT WORKOUT FOR STRENGTH & MUSCLE GAINS Not only does this bodyweight routine enable you to gain muscle and lose fat, but also helps strengthen your core, improve your range of motion, and make your entire body stronger. YouTube Link: 35-Minute Upper Body PULL WORKOUT: HIIT workouts involve short bursts of intense exercise followed by periods of rest or lower-intensity activity. It involves training four times weekly, 20-30 minutes per session and will help you enhance your mobility, flexibility, muscle coordination, mindfulness, and functional fitness . Here are samples of different core workout plans: 10-minute Bodyweight Abs Workout Scroll Below To See Written & Video Instructions Along With Our Printable 10 Week No Gym Home Workout Plan PDF & More! 1) 9 exercises plus cardio plan for increased fat loss. Kettlebell training is great for enhancing all-around performance. Maybe it’s a technical mistake and should have done the same approach as with most of the other muscles, namely 6-8 reps, not 10-12. 2013 Feb;27(2):477 Weeks 4-6: Total Body Circuit Workout Use a slightly heavier weight than you used in weeks 1-3. Beginner: 2 to 3 days per week. g. Weekly Schedule: Monday – Muscle-building Workout; Tuesday – Endurance Training; Download The Full Body Workout Plan PDF. Core Training. C. 1 . 20 Pike Jumps 4. The 4-Week Home Gym Workout Plan: Monday: Hypertrophy Workout, Tuesday: Aerobic Cardio, The Best 4-Week Home Gym Workout Plan with PDF. Week 5-6: Training three days a week, 5-6 exercises each day (slightly more challenging than the last four weeks) with 3 sets per exercise. 30 Day Ab Challenge Printable Spreadsheet + PDF. Each week has 5 workouts. Weeks 1-4. Exercise Sets Reps; Half Burpees: 2: 10-12: Kneeling Push-up: 3: 10-15: Lying IYT Raises: 3: 8-12: Download The Female Home Workout Plan PDF. Frequently Asked Questions 4 WEEK WEIGHT LOSS WORKOUT PLAN AT HOME. 4 Week Free Weight Workout Plan: Monday: Chest and Triceps, Tuesday: Legs and Glutes, Thursday: 4 Week Free Weight Workout Plan PDF Download. This FREE, 4-Week Home Workout Plan includes: Equipment: No Equipment, Bodyweight; YouTube Links: 12 Week Bodyweight Workout Plan; 6 Day Push Pull Legs Workout Routine; 12 Week Dumbbell Workout Plan; 12 Week Female Bodybuilding Workout Plan; The Ultimate Skinny Guy Workout Plan with PDF. 15 Push Presses 5. Skip to content. This document describes a 4-week bodyweight training program designed to help users lose fat and build lean muscle mass. Here’s a brief summary of this training plan: Recommended Program Duration: 8 Weeks; Routine Type: Full Body Bodyweight Workout; Sessions/Week: Three; Duration/Session: 30 minutes; Target Gender: Both Males and Females; Experience Level Require: Beginner; Equipment Needed: None, Bodyweight Exercises only; Workout Goal: Develop fundamental 4 Week Resistance Band Training Program with PDF: Routine Type - Full Body, Frequency - 4 Days a Week, Goal - Muscle Building, Suitable for Men & Women Skip to content Free Workout Plans Herein are weekly workouts for those that wish to train 2, 4, or 6 times each week. Advanced: 4 to 5 days per week. 50 JUMPING JACKS 25 PUSH UPS 25 BURPEES 50 HIGH KNEES 50 SQUAT JUMPS 25 SIT UPS 25 LEG RAISES 50 DIPS 1 MINUTE PLANK 25 JUMP LUNGES 25 For those who want to build strength and mobility without putting much stress on their muscles or using any gym equipment, I’ve designed an ultimate bodyweight isometric training plan. Here are a few suggestions. By Ebenezer Samuel, C. Workout 1. The Workout Plan for Obese Beginners at Home. Here’s an example workout from Week 3: Workout Description. In this 4 Week Dumbbell Workout Plan you’ll find a routine that can add muscle, and shape to what you have now. After you enjoy our free 6 week bodyweight workout plan, we share the best applications and services for you to get fit. Week 1-2: Two sessions per week, six basic exercises with 2-3 sets per exercise. Week 1 – Full This 4-Week Bodyweight Program Gets You in Summer Shape At Home This anytime-anywhere workout can get you the muscle, strength, and size you crave. 12 Week Calisthenics Program Split: Week 1 to 2 – Full Body Workout, Week 3 to 6 – Push, Pull, and Legs (PPL), Week 7 to 10 The final two weeks involve performing three sessions of bodyweight strength workout and one session for flexibility, cardio, The 12 Week Calisthenics Workout Plan PDF. 4 days Workout 1 Monday Thursday workout 2 Tuesday-Friday. Having a sturdy core provides stability to your lower back and helps lift more during compound and isolation workouts. This workout plan is designed to stimulate muscle growth even if you’re a complete beginner. Published: May 17 Weeks 1 - 4 Objective To develop full body movement skills and condition connective tissue. Workout Format Exercises and workouts are kept extremely simple with a maximum of 2 exercises per workout. Skinny fat guys have it worse. Store Workouts Diet Plans Expert Guides Videos Tools 12 WEEK FULL BODY WORKOUT Equipment: Barbell, Bodyweight, Cables, Dumbbells, Machines Target Gender: Male & Female This is a 4-week Steel Mace & Bodyweight Workout Plan. The program involves 3 key full-body workouts per week consisting of circuits with 10 exercises each, as well as 4 Workout Description. S. Transference of kettlebell training to strength, power, and endurance. Our 12-week dumbbell workout plan integrates power and hypertrophy exercises by combining the Push-Pull-Leg (PPL) and Upper/Lower splits, offering a balanced approach to strength training and hypertrophy Experience rapid transformation with our 4 week shred program! Tailored to carve your body, amplify strength, 12 Week Bodyweight Workout Plan; 6 Day Push Pull Legs Workout Routine; Shoulder Workout Plan (with PDF) for Bigger, Thicker Shoulders; The Ultimate 4 Day Push Pull Workout Routine Additional information about the program is provided in an article published on the National Institute of Health website: 4 Davies, George et al. Program Goal: This women’s calisthenics workout plan will build your foundational strength, 12 Week Workout Plan for Females at Home: Week 1 to 3 – Full Body Workout, Week 4 to 6 – Push, Bodyweight Strength Workout. 12 Week Bodyweight Workout Plan; 6 Day Push Pull Legs Workout Routine; Shoulder Workout Plan (with PDF) for Bigger, Thicker Shoulders; The Ultimate 4 Day Push Pull Workout Routine Store Workouts Diet Plans Expert Guides Videos Tools Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises Main Goal: Build Muscle Training Level: Beginner Program Duration: 10 Weeks Days Per Week: 4 Days Time Per Workout: 45-60 Mins Equipment: Barbell, Bodyweight, Cables, Dumbbells, EZ So let’s take your newfound love and understanding of bodyweight training and put it into practice. ; Tap the bottom arrow in the center of your screen. Hybrid Training Bundle – Hybrid Athlete Includes: Bodyweight 1. Frequently Asked Questions (FAQs) Bodyweight Workout; I’ve designed a 4-week Zone 2 training plan for people who want to burn fat, improve their shape, and elevate their aerobic fitness. Rest between sets: 30 to 90 seconds. ; Save this workout calendar to your mobile device home screen for easy access. This bodyweight workout plan PDF is designed to be a total body experience. 30 Minute Full-Body Bodyweight Workout (Weeks 19–42) Perform 10–12 reps of each of the exercises in the following circuit, making sure to perform the Connection Breath with each rep (inhale on the easy part, exhale on exertion). Embark on a transformative journey with our 12 Week Shredded Workout Plan, a blueprint to your ultimate physique. Bodyweight Squats Push-Ups Table Row Backward Lunge Sit-Up Single Leg Deadlift Up/Down Plank Back Extension 2x/week; spaced evenly throughout week (e. There’s 2 total body workout days with high intensity, and 4 workout days that target chest, shoulders, triceps, back, biceps, legs, and abs. Day 1 – Chest, Biceps, Legs, and Abs; Day 2 – Arms, Shoulder, Legs, and Abs; Day 3 – Upper Body, Glutes, and Calves; Day 4 – Chest, Shoulder, Abs, and Legs; Day 5 – Full Body; Thursday and Sunday – OFF; Workout Instructions:. 3 days of the week are Yes, bodyweight exercises are effective for all fitness levels. Now, we’re not saying you’re going to end up looking like these dudes after 6 weeks, but you’d be developing the foundational The Ultimate 6 Week HIIT workout plan with a PDF: Week 1 - Jumping Jacks – 20-sec work, Mountain Climbers – 20-sec, Burpees - 10 reps, Flutter Kicks - 20-sec. Full Body Workout At Home Instructions. I highly recommend you read through the full calisthenics 12-Week Body Recomposition Workout Plan: Weeks 1 to 4 - Alternating Strength and Cardio Training, lightweight resistance training, and bodyweight cardio to get your heart up and prepare your muscles before lifting Download The Bodyweight Workout Plans PDF. Beginners Bodyweight Workout Plan pdf ; Advanced Bodyweight Workout Plan pdf ; Pro Tips for an Effective Bodyweight Workout . If you’re looking to get fit and improve your overall health, then a HIIT workout plan could be just what you need. This program includes a variety of exercises like strength training, plyometrics, full-body workouts, and HIIT to target different muscle Exercise: 3x per week = Mon/Wed/Fri or Tues/Thurs/Sat Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 6 Week HIIT Workout Plan with Weights Dumbbell Workout Routine for Weight Loss Kettlebell Circuit Workout Program 5 Day Gym Cardio Workout Plan for Weight Loss 4 Week Workout Plan for Weight Loss. LEGS / ARMS: Warm up: Set 1: Set 2: Set 3: Set 4: Download our 4 Week Kettlebell Wide Bodyweight Squat Karate Squat Hindu Squat Bear Squat &DWFKHU¶V6TXDW Core Exercises: Side Plank (Left Side) Side Plank (Right Side) Flutter Kicks Whole Body Exercises: Grass Hoppers Gracie Drill The Ultimate 90 Day Bodyweight Training Plan Week 1: Week 2: Week 3: Week 4: Author: 4 Day Full Body Workout Routine For Mass with PDF: Day 1 - Hypertrophy Workout, Day 2 Progress in cardiovascular diseases vol. The exercises are placed where they are so that you’ll get at least 48 hours 12 Week Bodyweight Workout Plan; 6 Day Push Pull Legs Workout Routine; If you want to ride your exercise bike for a while at an RPE of 4 or 5, go for it. They also help improve overall strength, endurance, flexibility, and aerobic capacity. You can substitute them with incline push-ups or dumbbell presses. 3 DAY BODYWEIGHT WORKOUT PLAN Just starting off or need a break from the weights? This 3 day bodyweight workout routine covers all the basics and will provide Training Level: Beginner Program Duration: 4 Weeks Days Per Week: 3 Days Time Per Workout: 15-30 Mins Equipment: Bodyweight Author: Roger “Rock” Lockridge. ; Sessions per week: Four to five; Duration/session: 30-45 minutes Target Gender: Men & Women Workout Type: Bodyweight; Training Level: Our 12 Week Body Transformation Workout Plan prescribes a combination of intense isolation and compound resistance training exercises, a little cardio for additional cardio-pulmonary and metabolic benefit, and smart eating as a 4 Week Power Training Program with PDF: 1. Dumbbells and dumbbell-only workout routines gained crazy popularity during the pandemic when fitness facilities were closed. Your trainer today, Marfred Suazo is a certified strength and conditioning specialist, nutrition specialist and owner at www. No Equipment, Bodyweight; Day 26: 35-Minute PULL Workout: Back, Biceps and Cardio. Moreover, you can also increase or decrease rest time between rounds and workout duration, depending on your need. 56,4 (2014): 441-7. Training days per week Five Target Gender Both Male and Female Program Duration 12 Weeks (4 weeks are included in this article) This program includes five training days per week, including one HIIT cardio session. One of the main benefits of doing 4 full body workouts a week is that it can make for shorter workouts. I do this to adapt my muscles to different challenges so my body never becomes stagnant and becomes stronger with the change of workouts I put it through. Low-impact Cardio: Run 3-4 miles at your own pace; Bodyweight workout: Perform four sets of push-ups, pull-ups, and sit-ups to failure until failure. superiiorfitness. 10 Burpees 2. myxrup bwgljx budca hospgs icubcr yebz pyeit glkwxz pso ceplblnhp