Six Week Warrior

[juggledex]

Fellow BWCulturists, it's time to get serious.

I bring you The Six Week Warrior.

It is my answer to every question. Ok, not every question, but the most popular ones. Whether you want to look strong, be strong, improve conditioning, an upper body workout a lower body workout, etc. it's all here. I've been working on this one for the last few months, but have kept it quiet until now, so here we go...

Six Week Warrior

Perform 25 total reps unless labeled otherwise over as many sets as required. If you can perform more than 25 reps in one set, perform 3 sets of max or increase resistance with more difficult variation.
Example rep schemes: 10x2-3, 5x4-5, 4x6-8, 3x10 or more

No kipping on pull-ups or limited range-of-motion (ROM) on any other exercises. Each rep should be performed for quality.

WEEKS 1-2

Monday (Shoulders/Traps)
A. Jumping Jacks x 100
B. Handstand Pushup (Negatives, Pike or High Decline Push-ups can be performed if HSPU too difficult)
C. Bridging Pull-up (BW Upright Row, BW Face Pull, hanging from bar in bridge position, pull up, flairing elbows out.)
D. Hindu Push-up
E. Handstand Shrugs (In neutral handstand position, shrug shoulders to ears)

Tuesday (Quads/Hams/Biceps/Triceps)
A. Squat x 100
B. Single Leg Deadlift youtube.com/watch?v=FRZV3XgULdk
C. Chin-ups
D. Triceps Dips
E. Bridge and Curl youtube.com/watch?v=bTV2p3Hj1L4
F. Close-Grip Push-ups

Thursday (Traps/Shoulders)
A. Jumping Jacks (clap in front) x 100 reps
B. Handstand Shrugs
C. Reverse Push-ups (Back Bridge Push-ups)
D. Bridging Pull-up
E. Handstand Pushup

Friday (Chest/Back)
A. Decline Wide-Grip Push-up (Feet raised)
B. Wide-Grip Horizontal Row
C. Wide-Grip Push-up
D. Wide-Grip Pull-ups
E. Chest Dips
F. Squat x 100 (if legs are not sore)

WEEKS 3-4

Monday (Biceps/Upper chest)
A. Chin-ups
B. Monkey Chin-ups (lift with 2 arms, lower in 5 seconds with 1 arm) x 20 reps per arm
C. Close-Grip Pull-ups
D. Bridge and curl
E. High Decline Push-up (feet raised high)

Tuesday (Quads/Hams)
A. Squat x 100
B. Single Leg Deadlift
C. Pistols (Progression can be performed if pistols too difficult)
D. Glute-Ham Raise
E. Step-up

Thursday (Upper chest/Biceps)
A. Decline Wide Grip Push-up
B. Chest Dips
C. Hindu Push-ups
D. Low (Chest) Push-ups x 100 reps (performed from chest on ground to arms bent 90 degrees, fast reps)
E. Chin-ups

Friday (Back/Triceps)
A. Wide-Grip Horizontal Row
B. Bridging Pull-up
C. Chin-Ups
D. Wide-Grip Pull-ups
E. Close-Grip Push-ups
F. Triceps Dips
G. Squat x 100 (if legs are not sore)

WEEKS 5-6

Monday (quadriceps/hamstrings)
A. Squat x 100
B. Split Squat Jump
C. Squat Jump
D. Single Leg Deadlift
E. Wall Sit x max time

Tuesday (Shoulders/Back)
A. Bridging Pull-up
B. Handstand Push-ups
C. Wide-Grip Horizontal Row
D. Pull-up
E. Handstand Shrugs

Thursday (Biceps/Triceps)
A. Monkey Chin-ups
B. Close-Grip Chin-up
C. Bridge and Curl
D. Triceps Dips
E. Triceps Press (Tiger Bend, BW Triceps Extensions)
F. Close-grip Push-up
G. Squat x 100 (if legs are not sore)

Friday (Chest/Shoulders)
A. Wide-Grip Push-ups
B. Chest Dips
C. Hindu Push-ups
D. Handstand Push-ups
E. Reverse Push-ups (Back Bridge Push-ups)


Abdominal Circuit
performed after every workout (optional). Alternate between A & B

A
A1. Knee-to-opposite-Elbow Crunches 3 x max
A2. Decline Sit-ups 3 x max
A3. Hanging Leg Raise (L-Seat) 3 x max

B
A1. Bicycle Kick 3 x max
A2. Mountain Climber 3 x max
A3. Plank 3 x max

youtube.com/watch?v=sWjTnBmCHTY
youtube.com/watch?v=fk_usVg7Fp0

Additional Circuit Ideas:

Posture Specialization
A1. Bridging Pull
A2. Superman or Hyper Extensions
A3. Back Bridge

Forearms Circuit
A1. Pull-up (top end push aways) ( youtube.com/watch?v=S22r01K_p5E 3:00)
A2. Hanging Grip Switches (hanging from bar, switch grip from palms facing to palms away one hand at a time)
A3. Wrist Hangs ( http://beastskills.com/nohandOAC.htm )

(NOTE: adjust the 2 week schedule to 4 weeks for a 12 week variation if you want something longer term.)

I'll answer any questions anyone has and hopefully embellish and improve after my first cycle.