I have devised my own bodyweight fitness program and have been at it for about 18 months. I was getting a little bored and came across this website. I like what I see because I do primarily pullups, pushups, and squats.
I have recently felt a bit overtrained and started reading Body By Science. They recommend one big workout a week. Since I don’t go to the gym, I was wanting to incorporate something like this, but with bodyweight.
This is the routine I have worked myself up to:
M – Pullups. 3 sets (done reverse pyramid, 15-12-10-8-6-5-4-3-2, 1 min between).
T – Pushups. 3 sets of 100 reps (done 25-25-25-25 with 1 minute rest between)
W – Squats. 3 sets of 100 reps (done same as pushups)
Th – One set of all three, chinups instead of pullups
F – walk 1/2 mile, run 1 mile (approx 6 minutes), walk 1/2 mile.
All days – Walk at least 3 miles, sometimes 5. Leisurely strolling.
Background: I’m 46yo male, 5’11, 165lbs. Eat strict paloe diet. 2 years ago I was 250lbs and couldn’t do 1 pullup! Max reps now around 25-30 in a single set.
So, maybe ya’all could look this over and offer me some tweaks to breath a little life in my program. I don’t really have much fat left to lose but would like to maximize my workouts for lean body mass and not overtrain.