• Author / Uploaded
• Jesus Rojas El Chino

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BODYWEIGHT EVOLUTION PHASE 1: Exercise Sets Chinups 2-3 Elevated Shoulder Pushups 2-3 Bodyweight Rows - Feet on floor 2-3 Diamond Pushups 2-3 L-Sit 3-4 Hollow Body Hold 2-4

Day 1 1 1 1 1 1

Letter A1 B1 C1 D1 E1 E2

2 2 2 2 2 2 2

A1 B1 C1 D1 D2 E1 F1

Jumping Squats L-Sit Single Leg Box Squat Standing Calf Raises Glute Ham Raise Hinge Lunge Plank (1 Leg Hip Extension)

3 3 3 3 3 3

A1 B1 C1 D1 E1 F1

Dips Pullups Plyometric Pushups Chinups Chest to wall Handstand PB L-Sit to V-Sit raises

4 4 4 4 4 4 4

A1 B1 C1 D1 E1 F1 G1

Reps 5-8 6-8 10 - 12 10 - 18 10 - 30s 45 - 60s

Tempo 30X1 4021 3121 31X1 -

Rest (Mins) 2½ 1½-2 1½-2 1½-2

3-4 2-3 3-5 3-5 3-4 3 4

6 10 - 30s 5-8 12 - 15 6-8 8 - 12 30 - 60s

FAST 31X1 41X4 40X1 3331 -

1½-3 1½ 1½

3-4 2-3 4-5 2-3 3 2-3

8 - 15 4-8 5-8 3-8 45 - 60s 6 - 10

3021 30X1 FAST 51X5 20X0

2-3 2-3 3 2 2 1-1½

4-8 8 - 10 8 - 12 12 - 20 4-8 8 - 12 6 - 12

30X1 51X1 3121 32X1 51X2 4021 3031

2-3 2-3 2-3 2 2 2 1½

Pullups 2-3 Dips 3-4 Bodyweight Rows - Feet on floor 3-4 Regular Pushups 2-3 Chinups 2-3 Tricep Extensions 3-4 Hanging Tucked Knee Raises 3-4 www.bodyweightevolution.com

1½

2 2 2

BODYWEIGHT EVOLUTION PHASE 2: Exercise Sets Close Grip Pullups 3-4 Weighted Dips + 10-15% BW 3-4 Tucked L Chinups 3-4 Handstand Shoulder Taps 3-4 Elevated Diamond Pushups 3-5 Hanging Leg Raises 2-3

Day 1 1 1 1 1 1

Letter A1 B1 C1 D1 E1 F1

2 2 2 2 2 2 2 2 2 2

A1 B1 C1 D1 E1 F1 F2 F3 F4 F5

Jumping Squats Assisted Pistol Squat PB L-Sit to ½ V-sit raises Glute Ham Raise Hinge Assisted Sissy Squat 2 Leg Jump Rope Single Leg Calf Raise L Single Leg Balance L Single Leg Calf Raise R Single Leg Balance R

3 3 3 3 3 3 3

A1 A2 B1 C1 D1 D2 E1

Explosive Dips Explosive Switch Grip Chinups Plyometric Pushups Chinups Feet Elevated Diamond Pushups Archer Bodyweight Rows Chest to wall Handstand

4 4 4 4 4 4

A1 B1 C1 D1 D2 E1

Reps 4-8 5 - 10 5-8 20 - 35s 8 - 12 6 - 12

Tempo 51X2 30X1 31X2 3121 3130

Rest (Mins) 1½-2 3-4 1½-2 1½ 1 ½- 2 2½

4-5 3-4 3 4 3-4 3 3 3 3 3

6 4-6 5-8 8 - 12 6-8 60 jumps 10 - 15 45 - 60s 10 - 15 45 - 60s

-3X40X1 Control 41X1 4031 31X1 31X1 -

2 1½-2 2 2 2-3

3-4 3-4 3-4 3-4 3-4 3-4 3-5

6 - 12 5-8 6 - 12 3-6 6-8 6-8 60 - 120s

40X2 20X2 --X5s T + 5s M + 5s B 5121 3011 -

12 - 20 6 - 15 4-8 3-6 6 - 10 5-8

30X2 3031 100X0 2122 3132

Chest to wall HSPU Self directed Pullups 3-4 Archer Pushups 3-4 Chinups 2-3 Straight Bar Dips 3-4 Hanging Leg Raises 2-3 www.bodyweightevolution.com

2-3

3 2-3 3 3 2 2 2-3 2-3 3 1½

BODYWEIGHT EVOLUTION PHASE 3: Exercise Sets Weighted Chinups + 15-20% BW 3-4 Weighted Dips + 15-20% BW 3-4 Archer Chinups 3-4 Korean Dips 3-4 Handstand Wall Walks 3-4 Chinup Hanging Leg Raises 3-4

Day 1 1 1 1 1 1

Letter A1 B1 C1 D1 E1 F1

Reps 6 - 10 8 - 12 4-6 4-6 3-6 4-6

Tempo 20X0 20X0 31X1 3021 Controlled 4131

Rest (Mins) 3-4 3-4 2 2 2 1½

2 2 2 2 2 2 2 2 2 2

A1 B1 C1 D1 E1 E2 F1 G1 H1 H2

Jumping Squats Weighted Pistol Squat Side to side L-Sit Minimal assist or Full Sissy Squat Alternating Lunge Jump Lunge Isometric Glute Ham Raise Eccentric Glute Ham Raise Hinge Single Leg Calf Raise Single Leg Calf Raise Isometric (T)

3-4 3-4 3-4 4-5 4 4 5 3 3 3

4-6 5- 8 4-8 5-6 8 - 10 20 - 30s 3 6 - 10 30 - 40 MAX

-3X40X1 Controlled 5031 --XSlow as possible 31X1 XXXX -

1½-2 3-4 2 2-3

3 3 3 3 3

A1 A2 B1 B2 C1

Archer Pullups Chest to Wall HSPU Dips Archer Bodyweight Rows Elevated Regular Pushups

3-4 3-4 3-4 3-4 1-3

4-6 3-6 5 - 10 8 - 10 6 - 10 DOWN!

31X1 20X3 3333 3011 21X1

3 3-5

4 4 4 4 4

A1 B1 C1 D1 E1

Handstand Shoulder Taps Weighted Pullups + 15-20% BW Weighted Dips + 10-15% BW Wide Grip Pullups Archer Pushups

3-4 3-4 3-4 6 3-4

20 - 60s 5-8 4-8 3-5 8 - 12

20X1 30X1 30X1 3131

2-3 2-3 2-3 2-3 2-3

5 5 5 5 5

A1 B1 C1 D1 D2

Self Directed Self Directed 8 - 10 10 - 15 8 - 12

31X2 31X2 3122 21X2 4021

3 3 2

Shoulder Width Pullups 25 Minutes Straight Bar Dips 25 Minutes Bodyweight Rows 3 Diamond Pushups 3 Tricep Extensions 3 www.bodyweightevolution.com

2-3 2 2 1

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