What is a Good Bodyweight Training Split?
Bodyweight training is an effective way to build strength and endurance without equipment. A good training split focuses on different muscle groups on different days, allowing for recovery while maximizing results.
Example Bodyweight Training Split
- Day 1: Upper Body
- Push-ups: 3 sets of 10-15 reps
- Dips (using a chair): 3 sets of 8-12 reps
- Pull-ups (if possible): 3 sets of 5-10 reps
- Plank to push-up: 3 sets of 10 reps
- Day 2: Lower Body
- Squats: 3 sets of 15-20 reps
- Lunges: 3 sets of 10-12 reps per leg
- Glute bridges: 3 sets of 15-20 reps
- Calf raises: 3 sets of 15-20 reps
- Day 3: Core and Conditioning
- Mountain climbers: 3 sets of 30 seconds
- Russian twists: 3 sets of 15-20 reps
- Leg raises: 3 sets of 10-15 reps
- Burpees: 3 sets of 8-12 reps
Tips for Success
Ensure adequate rest between workout days, stay hydrated, and maintain proper form to prevent injuries. Consistency is key for building strength and improving overall fitness.