Bodyweight Workout: Cycle 4, Week 1, Day 2
Day 1 – Chest & Triceps Exercise
Exercise Sets Reps A Close Grip Bench Press 3 8 B Dumbbell Curl 3 10 C Barbell Row 3 12 D Seated Cable Rows (Cable Machine) 3 15 E Standing Hammer Curls 3 20 F Leg Extension or Lunge with Knee Raise 3 25 G Face Pulls (Face Pull machine) 5 15 H Skull Crusher with Dumbbells 3 30 I One Arm Dumbbell Row 3 35 J One Arm Cable Row 3 40
Day 2 – Back & Abs Exercise
Exercise Sets Reps A Bent Over Row 3 6 B Push Up or Sit Ups 3 10 C Side Plank with Weighted Ball or Stairway Step up (Stairway step) or Lying Twist (Lying side plank) 5 15 D Reverse Crunch with Dumbbells (Reverse crunch machine) 5 20 E Wall Slide with Weighted Ball or Stairway Step up (Stairway step) or Lying Twist (Lying side plank) 5 25 F Seated Cable Crunch 3 25 G Crunches with Hands 3 30 H One Arm Cable Crunch 3 35 I One Arm Crunches with Hands 3 40
Day3 – Legs & Calves Exercise
Exercise Sets Reps A Squat to Floor With Feet Elevated 4 10 B Bulgarian Split Squats 4 12 C Romanian Deadlift 4 16 D Good Morning 3 15 E Standing Calf Raise 6 15 F Seated Calf Raise 6 25
Day 4 – Chest, Delts & Triceps Exercise
Exercise Sets Reps A Incline Press (Barbell or Dumbbell) 4 10 B Lying Extension (Barbell or Dumbbell) 4 12 C Military Press (Barbell or Dumbbell) 4 15 D Upright Row (Barbell or Dumbbell) 4 20 E Shrugs (Barbell or Dumbbell) 3 15 F Lying Rear Delt Raise (Barbell or Dumbbell) 4 15 G Overhead Extension (Barbell or Dumbbell) 4 20 H Lying Twists (Weighted Plank) 5 25 I Tricep Kickback (Dumbbell) 4 30 J Crunches with Hands 3 30
Day 5 – Biceps, Forearms & Calves Exercise
Exercise Sets Reps A Concentration Curls (Dumbbell) 3 10 B Spider Curls (Dumbbell) 4 12 C Preacher Curls (Barbell or Dumbbell) 3 15 D Barbell Wrist Curls 3 30 E Standing Calf Raise 6 15 F Seated Calf Raise 6 25
Day 6 – Legs, Calves & Core Exercise
Exercise Sets Reps A Lunge to Box with Weights 5 8 B Front Squat 5 10 C Walking Lunge with Weighted Vest 5 15 D Dumbbell Romanian Deadlift 5 20 E Dumbbell Side Bend 3 20 F Standing Calf Raise 6 15 G Seated Calf Raise 6 25
Calendar For Bodyweight Workout
First Month Bodyweight Workout Calendar
Second Month Bodyweight Workout Calendar
The above mentioned plan is for those who are just starting out. It is a simple but very tough routine that can help you lose weight very fast.
It has been used by hundreds of people and they all have had great results.
If this is your first time doing a program like this then you can expect to be very sore for the first week or two. Stick with it and the soreness will go away and you will start seeing your strength and muscle building up and fat coming off.
If you have any questions then you can contact me through the Contact page or the comment section and I will get back to you as soon as I can.
If you are an experienced lifter or are not planning on following the above routine to the word then feel free to make changes to the program. Add more rest days, change the order of the exercises or the sets and reps.
The above is just a guideline, it is not set in stone.
I would recommend only changing small things such as that though as this is a very demanding routine and anything more than that can increase the risk of injury. Don’t be a fool and try to push too hard.
This is not the time to be a macho man or a tough guy. Save that for the street.
Exercising while in prison can be dangerous due to various reasons and you certainly don’t want to be hurt while working out. So be careful and keep everything tight.
I have no doubt that if you follow this routine for the full two months then you should have no problems losing all the weight that you want to lose and then some.
Workouts Aren’t All You Need!
Exercising is just one part of the equation to getting in great shape. Just as important, if not more important, is what you eat.
You can not expect to eat like a hog and exercise daily and get perfect results. You still need to follow a high protein diet plan if you want to achieve the maximum results in the minimum time.
If you don’t know how to start eating right or exactly what to eat then go here: “How To Eat To Build Muscle” to learn everything you need to know about dieting.
If you don’t want to eat healthy but still want to get ripped then take a look at my article called “How To Get Ripped Quick” as it details the best types of foods to get muscle growth and weight loss without having to eat right 100% of the time.
If you can handle eating healthy for a couple months (while you are on this program) then I can virtually guarantee you will get the results that you want. Good luck!
Sources & references used in this article:
Physical fitness of police academy cadets: Baseline characteristics and changes during a 16-week academy by AA Crawley, RA Sherman, WR Crawley… – Journal of Strength …, 2016 – ncbi.nlm.nih.gov
Contraception for Athletes: Which Option is Right for You? by A Larsen – breakingmuscle.com.au
Changes in food intake and body weight associated with basic combat training by DA Williamson, PD Martin, AH Raymond… – Military …, 2002 – academic.oup.com
Minor changes in blood lipids after 6 weeks of high-volume low-intensity physical activity with strict energy balance control by S Branth, A Sjödin, A Forslund, L Hambraeus… – European journal of …, 2006 – Springer
Effect of reduced protein intake on endurance performance and water turnover during low intensity long duration exercise in Alaskan sled dogs by SE Pratt-Phillips, R Olsen, R Geor… – … Exercise Physiology, 2018 – ingentaconnect.com
How to Diagnose and Treat Low Back Pain Without an MRI by A Lock – breakingmuscle.com
Trends in bleeding patterns during prophylaxis for severe haemophilia: observations from a series of prospective clinical trials by K Fischer, P Collins, S Björkman, V Blanchette… – …, 2011 – Wiley Online Library
Active school transport, physical activity levels and body weight of children and youth: a systematic review by GEJ Faulkner, RN Buliung, PK Flora, C Fusco – Preventive medicine, 2009 – Elsevier
… of high versus low protein intake on body composition and maximal strength in aspiring female physique athletes engaging in an 8-week resistance training program by BI Campbell, D Aguilar, L Conlin… – … and exercise …, 2018 – journals.humankinetics.com