9 Week Bodyweight Workout For Strength & Muscle Gains – (Part 2)

The 9-Week Progressive Bodyweight Workout

Phase 2: Weeks 4 – 6

This phase increases the intensity and difficulty. Since you will be performing more challenging moves you will again build up your volume over time. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. Rest 30 – 60 seconds between sets.

WEEK 1 Sets Reps
Feet Elevated Push-Ups 4 15
Medium-Width Grip Pull-Ups 4 10
Feet Elevated Diamond Push-Ups 4 10
Rear-Foot Elevated Bulgarian Split Squats 4 10
Jump Squats 4 10
Single Leg Calf Raises 4 AMRAP
Decline Board Crunches 4 10
Hanging Leg Raises 4 10
WEEK 2 Sets Reps
Feet Elevated Push-Ups 4 20
Medium-Width Grip Pull-Ups 4 15
Feet Elevated Diamond Push-Ups 4 15
Rear-Foot Elevated Bulgarian Split Squats 4 15
Jump Squats 4 15
Single Leg Calf Raises 4 AMRAP
Decline Board Crunches 4 15
Hanging Leg Raises 4 15
WEEK 3 Sets Reps
Feet Elevated Push-Ups 4 AMRAP
Medium-Width Grip Pull-Ups 4 AMRAP
Feet Elevated Diamond Push-Ups 4 AMRAP
Rear-Foot Elevated Bulgarian Split Squats 4 15
Jump Squats 4 15
Single Leg Calf Raises 4 AMRAP
Decline Board Crunches 4 15
Hanging Leg Raises 4 15

Source:  muscleandstrength.com