I'm doing bodyweight excercises for some years now with mediocre results (I know that the results can be way better when lifting, but due to time constraints, doing BWE at home is the way to go for me). To improve my results and accomodate my restrictions I made up my own program based on my experiences with YAYOG and Start Bodyweight, considering how my body reacts to different types of stimuli.
Basically my program is a split routine with workouts on four days a week (monday, tuesday, thursday, friday - for what it's worth), dedicating two days to push/pull excercises and two days to core/legs. More or less I will build my program upon the progressions from start bodyweight, e.g. start with assisted pull-ups, then eccentric pull-ups, normal pull-ups, etc.
I will do four sets of each progression, the first one being a warm-up set with a decreased load (e.g. 3/4 push-ups) and the subsequent normal sets with full load (e.g. normal push-ups). I will aim at 8-12 reps per set, gradually increasing reps until I reach the 12 reps, then proceed to the next excercise from the progression. I know that it's little rest, but I'll aim at sets of two minutes.
- Day 1: Push-up, Pull-up, Pike Push-up, Australian pull-up
- Day 2: Squat, Leg-raise (or ring crunch), (missing), Plank (maximum holding time)
- Day 3: Push-up, Pull-up, Dips, Autralian pull-up
- Day 4: repeat day 2
My aim is to build strength and moderate muscles. Is there anything to improve with this program? Are there any seriaous flaws? What additional leg excercise can I incorporate in day 2/4?