How To Design an Effective Bodyweight Training Program, Part 2

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In the first installment, we talked about determining the number of days and total time you will be exercising each week. I also presented a video which should have helped you determine how many exercises to perform in total.

The next part is to take your list of exercises and organize them into a balanced program. Before you begin to do this, you need to determine what kind of training split you wish to follow. A training split is a method of organizing your exercises based on groupings of movement plains or body parts. I will present a few training splits and how to use them for each fitness level.

Full Body

  • A full body split is simply a split where you train your entire body in one session. This split is best for beginners and intermediate or advanced athletes who are training for either fat loss or athletic fitness.
  • Creating a full body program is not that difficult. The main idea is to choose at least one upper body exercise, and one lower body exercise per workout.
  • If you are following a two or three day program, training on non-consecutive days, you can even perform the same exact workout at each session.

Upper/Lower Split

  • An Upper/Lower split means that you are train your upper body on one day, and lower body the second day. This split is ideal for intermediates and advanced trainees, regardless of their goals.
  • The split works great on a four-day or five-day split where you can simply alternate between Upper Body and Lower Body days.


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  • A Push day means that you perform exercises that require “pushing” away from your body, such as push ups. A Pull day means that you perform exercises that require “pulling” towards your body, such as a pull-up.
  • Leg day requires performing exercises that train your lower body. The Push/Pull/Legs split is great for advanced trainees who are looking to work on strength and mass.

Based on your fitness level and goals, organize your exercises in either full body, upper/lower, or push/pull/legs split workouts. The third installment of this series will run tomorrow.

Designing an effective bodyweight workout is hard work, and frankly takes years of trial and error. Why not just grab a tried and true program that’s already helped hundreds of thousands of individuals just like you lose weight and build lean muscle mass? Get access to 100 of bodyweight workouts here, or go onto part 2 of the series.


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