Big 5: Best Bodyweight Compound Exercises
General
Beginner
None
Plan Details
The Big 5: Best Bodyweight Compound Exercises routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a two-day-a-week, bodyweight, exercise plan based off a Jefit blog article titled: "5 Best Bodyweight Compound Exercises for Max Effectiveness." Search "bodyweight exercises" on our blog page at jefit.com/blog and read before starting your routine. The length of session one is about 40-minutes while session two offers more volume and, therefore, will take about 50-minutes to complete. You will perform each of these compound exercises in your bodyweight routine twice weekly with 48-72 hours rest between sessions. Add in some cardio and mobility work in addition, 2-3 times each week for the next four weeks before transitioning back to your typical strength training plan using machines or free weights. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Session 1
Est. 40 min
5 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 15,12,10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Dip
3 Sets x 12,10,8 Reps
Plank with Shoulder Taps
3 Sets x 12 Reps
Thu
Session 2
Est. 49 min
5 exercises
Machine Inverted Row
4 Sets x 8,8,6,6 Reps
Push-Up to Side Plank
4 Sets x 8 Reps
Split Squat
4 Sets x 8 Reps
Dip
4 Sets x 12,10,8,6 Reps
Plank with Alternating Knee Drive
4 Sets x 12 Reps
