Upper/Lower Bodyweight Program

File format: PDF (with video tutorials for the exercises)

A four-day a week routine (two upper body and two lower body workouts) that uses progressive bodyweight exercises that can be adjusted for any fitness level. Ideal for intermediate or advanced trainees who want to build a great physique or get stronger and who have access to a pullup bar or gymnastics rings.

Workout frequency: 4x per week
Session duration: 35 – 50 mins