This document outlines a 7-day full body workout split with upper body, lower body and full body days. Each day includes a warm up followed by 3 sets of various bodyweight exercises like pull ups, push ups and squats with targeted rep ranges. Day 4 and 7 are designated as rest or active recovery days. Exercises and reps can be progressed over time as strength improves with adequate nutrition and rest also emphasized for muscle recovery.
This document outlines a 7-day full body workout split with upper body, lower body and full body days. Each day includes a warm up followed by 3 sets of various bodyweight exercises like pull ups, push ups and squats with targeted rep ranges. Day 4 and 7 are designated as rest or active recovery days. Exercises and reps can be progressed over time as strength improves with adequate nutrition and rest also emphasized for muscle recovery.
This document outlines a 7-day full body workout split with upper body, lower body and full body days. Each day includes a warm up followed by 3 sets of various bodyweight exercises like pull ups, push ups and squats with targeted rep ranges. Day 4 and 7 are designated as rest or active recovery days. Exercises and reps can be progressed over time as strength improves with adequate nutrition and rest also emphasized for muscle recovery.
This document outlines a 7-day full body workout split with upper body, lower body and full body days. Each day includes a warm up followed by 3 sets of various bodyweight exercises like pull ups, push ups and squats with targeted rep ranges. Day 4 and 7 are designated as rest or active recovery days. Exercises and reps can be progressed over time as strength improves with adequate nutrition and rest also emphasized for muscle recovery.
- Warm up: 5-10 minutes of jumping jacks or skipping
- Pull-ups: 3 sets of 8-10 reps - Push-ups: 3 sets of 12-15 reps - Dips: 3 sets of 10-12 reps - Chin-ups: 3 sets of 8-10 reps - Close grip push-ups: 3 sets of 12-15 reps - Handstand push-ups (against the wall): 3 sets of 8-10 reps
Day 2: Lower Body
- Warm up: 5-10 minutes of high knees or lunges - Pistol squats: 3 sets of 6-8 reps (each leg) - Bulgarian split squats: 3 sets of 8-10 reps (each leg) - Glute bridges: 3 sets of 15-20 reps - Calf raises: 3 sets of 15-20 reps - Squats: 3 sets of 12-15 reps - Hamstring curls (using a stability ball): 3 sets of 12-15 reps
Day 3: Full Body
- Warm up: 5-10 minutes of dynamic stretching - Pull-ups: 3 sets of 8-10 reps - Push-ups: 3 sets of 12-15 reps - Dips: 3 sets of 10-12 reps - Squats: 3 sets of 12-15 reps - Chin-ups: 3 sets of 8-10 reps - Inverted rows: 3 sets of 12-15 reps - Plank: 3 sets of 45-60 seconds
Day 4: Rest or Active Recovery
Day 5: Upper Body
- Warm up: 5-10 minutes of jumping jacks or skipping - Pull-ups: 3 sets of 8-10 reps - Push-ups: 3 sets of 12-15 reps - Dips: 3 sets of 10-12 reps - Chin-ups: 3 sets of 8-10 reps - Close grip push-ups: 3 sets of 12-15 reps - Handstand push-ups (against the wall): 3 sets of 8-10 reps
Day 6: Lower Body
- Warm up: 5-10 minutes of high knees or lunges - Pistol squats: 3 sets of 6-8 reps (each leg) - Bulgarian split squats: 3 sets of 8-10 reps (each leg) - Glute bridges: 3 sets of 15-20 reps - Calf raises: 3 sets of 15-20 reps - Squats: 3 sets of 12-15 reps - Hamstring curls (using a stability ball): 3 sets of 12-15 reps Day 7: Rest Day
You can increase the intensity by adding more repetitions, reducing rest times, and adding variations to the exercises as your strength improves. Ensure you are fueling your body with adequate nutrition and allowing for rest to support muscle recovery and growth.
