BUFF

DUDES BODYWEIGHT PLAN:

PHASE 1:

DAY 1:
Squats 3 sets x 15 reps
Inverted rows 3 sets x 15 reps
Push-up 3 sets x 15 reps
Pike push-up 3 sets x 15 reps
Accordion crunches 3 sets x 15 reps

DAY 2:
Burpees 3 sets x 15 reps
Superman’s 3 sets x 15 reps
Chest dips 3 sets x 15 reps
Handstand holds 3 sets x 10-15 seconds
Planks 3 sets x 30-60 seconds

DAY 3:
Lateral squats 3 sets x 15 reps
Pull-ups 3 sets x 15 reps
Assisted one arm push-up 3 sets x 15 reps (each side)
Push-back push ups 3 sets x 15 reps
Crunches 3 sets x 15 reps






PHASE 2:

DAY 1:
Reverse/front lunges 3 sets x 10 reps
Mountain climbers 3 sets x 30 reps
Single leg glute bridge 3 sets x 10 reps each side
Manual hamstring curls 3 sets x 10 reps
Calf reaches 3 sets x 30 reps
Bicycles 3 sets x 20 reps

DAY 2:
Chin ups 3 sets x 15 reps
Diamond push ups 3 sets x 15 reps
Elevated push-back push ups 3 sets x 15 reps
Reverse snow angel’s 3 sets x 15 reps
Russian twists 3 sets x 30 reps (15 each side)

DAY 3:
Burpees 3 set x 15 reps
Curtsy/lateral squats 3 set x 10 reps each side
Single leg RDL/knee raise 3 set x 15 reps each side
Pistol squats 3 set x 10 reps
Single leg calf reaches 3 set x 15 reps each side
Twisting planks 3 set x 30 reps (15 each side)

DAY 4:
Side to side pull-ups 3 sets x 10 reps (5 each side)
Windshield wiper push-ups 3 sets x 10 reps (5 each side)
Pike push-ups 3 sets x 15 reps
Praying mantis push-up 3 sets x 10 reps
Superman's 3 sets x 15 reps
Otis ups 3 sets x 20 reps



PHASE 3:

DAY 1:
Superset: Squat jumps 4 sets x 15 reps
Bulgarian split squats 4 sets x 15 reps
Superset: Stability ball hamstring curls 4 sets x 15 reps
Sprints 4 sets x 30 seconds
Superset: Lateral squats 4 sets x 15 reps
Jumping split squats 4 sets x 15 reps
Calf reaches 4 sets x 20 reps
Side plank dips 3 sets x 15 reps each side

DAY 2:
Superset: Inverted rows 4 sets x 20 reps
Scapula pushes 4 sets x 15 reps
Dive-bomber push ups 4 sets x 10 reps
Superset: Reverse snow angel’s 4 sets x 15 reps
Superman’s 4 sets x 15 reps
Dolphin kicks 4 sets x 15 reps
Accordion crunches 3 sets x 25 reps

DAY 3:
Push up with knee tuck 4 sets x 20 reps
Superset: One arm assisted push up 4 sets x 10 reps
Windshield wiper push up 4 sets x 10 reps
Superset: Chest dips w/ knee raise 4 sets x 15 reps
Plyo push up 4 sets x 15 reps
Leg raises 3 sets x 20 reps

DAY 4:
Superset: Pike push up 4 sets x 15 reps
Handstand holds 4 sets x 10-20 seconds
LYT’s 4 sets x 15 reps (each movement)
Superset: Elevated push-back push up 4 sets x 15 reps
Rotating planks 4 sets x 10 reps each side
Wall slides 3 sets x 15 reps
Crunches 3 sets x 25 reps

PHASE 4:

DAY 1:
Burpees 4 sets x 10 reps
Bear crawls 4 sets x 10 metres
Push up to pull up 4 sets x 10 reps
Handstand holds w/ shoulder taps 4 sets x 10 reps each side
Mountain climbers 4 sets x 30 seconds

DAY 2:
Circuit: 4 rounds
Box jumps 10 reps
Plyo inverted row (wide to close) 10 reps each
Plyo push up (wide to close) 10 reps
Inch worms 10 reps
Wall sit 30 seconds

DAY 3:
Circuit: 4 rounds
Split squat jumps 10 reps each side
Superman to snow angel’s 10 reps each
Dolphin push up 10 reps
Pike to pike push up 10 reps
Bicycles 30 seconds

DAY 4:
Circuit: 4 rounds
Frog jumps 45 metres
Sprints 45 metres
Push up holds 30 seconds
Dive bombers (indian push up) 10 reps
Leg lift toe touch 10 reps