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Third Company (Bodyweight) PDF

This 3-day bodyweight strength training program for beginners consists of full-body workouts with exercises like squats, pushups, lunges, and planks. Each workout focuses on a different set of compound exercises performed for 3 sets of 10-20 reps. Modifications are provided for exercises that are too difficult or easy. Rest days are not prescribed, allowing the program to be done as many days per week as desired. Safety tips recommend seeking help if exercises cause pain and performing them with proper form.

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101 views2 pages

Third Company (Bodyweight) PDF

This 3-day bodyweight strength training program for beginners consists of full-body workouts with exercises like squats, pushups, lunges, and planks. Each workout focuses on a different set of compound exercises performed for 3 sets of 10-20 reps. Modifications are provided for exercises that are too difficult or easy. Rest days are not prescribed, allowing the program to be done as many days per week as desired. Safety tips recommend seeking help if exercises cause pain and performing them with proper form.

Uploaded by

Bo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Third Company

Bodyweight Only Strength Training for Beginners

Always stop 1-2 reps short of failure

You can choose to do this program as many days per week as you’d like

Day 1:

• Bodyweight Squats: 3 sets / 10-20 reps (Slow & Controlled).


o If regular squats are too difficult try chair squats.
o If regular squats are too easy, add resistance by grabbing something heavy (like
dumbbell or heavy bookbag)
• Bodyweight push ups: 3 sets / 10-20 reps (Slow & Controlled).
o If regular push ups are too difficult, start with knee push ups or bench/incline push
ups.
o If regular push ups are too easy add resistance by doing decline push ups &/or add
weight (weighted backpack, vest, or put a weight plate on your back).
• Dumbbell Rows (using a heavy bookbag, gallon jug, etc): 3 sets / 10-20 reps.
• Crunches (Slow & controlled engage the core): 3 sets / 8-16 reps

Day 2:

• Forward & Reverse Lunges: 3 sets: 10-20 reps each leg.


o If regular lunges are too easy add resistance by grabbing something heavy.
• Good Mornings: 3 sets: 10-20 reps. (Grab something heavy – water jugs, heavy bag, etc.)
• Bodyweight Dips: 3 sets: 10-20 reps.
o If it’s too easy, put your feet up on a chair when doing the exercise and/or put some
extra weight on top of your thighs.
• Active Plank: 2 sets: 8-16 reps

Day 3:

• Bodyweight Bulgarian Single Leg Squats: 3 sets: 10-20 reps


o If that’s too difficult do Glute Bridges: 3 sets: 10-20 reps
• Romanian Single Leg Deadlifts: 3 sets: 10-20 reps
o Start with bodyweight & add resistance by holding something heavy as you get
stronger - water jugs, heavy bag, etc.
• Overhead Press: 3 sets: 10-20 reps
o Use two equally heavy objects (like gallon jugs)
• Leg raises: 3 sets: 10-20 reps
o If that’s too easy pause your leg at the middle portion of the movement for every rep
• Jumping Jacks: 3 sets: 20-60 reps OR Mountain Climbers: 3 sets: 20-60 reps
o Add more reps as you get stronger & your endurance improves.
Use this resourse if you’re not sure how to do an exercise:

- https://www.youtube.com/channel/UChVak8_IyuqcErdf_jQUOHA . Search any exercise under Mind


Pump TV.

It’s important to do exercises correctly to avoid injury. Seek help from a Personal Trainer or Physical
Therapist if needed.

DO NOT perform this program if you have any muscle, nerve or joint pain & seek help from a
professional to relieve those first.

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