# Athlean-X Bodyweight Split

Full body bodyweight split

## Workout A

Jumping Jacks · Lunge (Walking) · Pistol Squat · Bottomed-out Squat · Squat Jump · Handstand Push-Up (Wall-Assisted) · Rotational Push-up · Cobra Push Ups · Shrimp Squat (Intermediate) · Sprinter Lunges · Dynamic Sprinter Lunges · Pull-Up · Row · Chin-Up · Reverse Corkscrews · Raised Mountain Climbers · Levitation Crunches · Angels & Devils

### Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 5 Lunge (Walking) - Barbell

### Strength Set 1

- 1 × 10 Pistol Squat
- 1 × 15 Bottomed-out Squat
- 1 × 15 Squat Jump
- 1 × 10 Handstand Push-Up (Wall-Assisted)
- 1 × 10 Rotational Push-up
- 1 × 10 Cobra Push Ups
- 1 × 20 Shrimp Squat (Intermediate)
- 1 × 20 Sprinter Lunges
- 1 × 20 Dynamic Sprinter Lunges
- 1 × 10 Pull-Up
- 1 × 15 Row - Other
- 1 × 10 Chin-Up
- 1 × 15 Reverse Corkscrews
- 1 × 20 Raised Mountain Climbers
- 1 × 10 Levitation Crunches

### Cool-down

- 1 × 1min Angels & Devils


## Workout B

Jumping Jacks · Lunge (Walking) · Floor Bridge Curls · Leg Marches · Hip Thrusts · Decline Push-ups · Side Lateral Raise · Tricep Extension · Step-Up · Reverse Lunges · Jumping Reverse Lunges · Row · Chin-Up · Row · Ab Halos · V-up Tuck · Elbow Thrusts · Supermans

### Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 5 Lunge (Walking) - Barbell

### Strength Set 1

- 1 × 20 Floor Bridge Curls
- 1 × 20 Leg Marches
- 1 × 20 Hip Thrusts
- 1 × 20 Decline Push-ups
- 1 × 15 Side Lateral Raise
- 1 × 20 Tricep Extension
- 1 × 16 Step-Up
- 1 × 20 Reverse Lunge
- 1 × 20 Jumping Reverse Lunges
- 1 × 20 Row - Other
- 1 × 10 Chin-Up
- 1 × 20 Row - Other
- 1 × 20 Ab Halos
- 1 × 15 V-up Tuck
- 1 × 10 Elbow Thrusts

### Cool-Down

- 1 × 60s Supermans