# Bodyweight Bodybuilder 2.0

## Phase 1

START: <15 Pushups,<10 Pullups,<10 Dips.
END: 25 Pushups,10 pullups,10 dips.
 EXTRA TIPS:
1. Perform 20-30 min cardio on off days if seeking weight loss
2. Be sure to always warm up for best performance
3. pick an exercise that hits the prescirbed reps at or near muscle failure
4. Track your progress! - test results for end once a month
5. Focus on maintaining perfect form to learn the basics!

### M/W/F

- 1 × 10-20 Push-Up
- 1 × 10-20 Push-Up (Diamond)
- 1 × 10-20 Wide Pushup
- 1 × 6-15 Chin-Up
- 1 × 6-15 Australian Pull Up
- 1 × 6-15 Negative Pull-Up
- 2 × 6-15 Bench Dip
- 1 × 6-15 Dip (Negative)
- 2 × 10-20 Bodyweight Squat
- 1 × 5-10 Kneeling Hip Flexor Stretch
- 1 × 15-30 Leg Raises (ground)
- 1 × 15-30 Flutter Kick
- 1 × 15-30 Hanging Knee Raise


## Phase 2

START: 25 Pushups,10 Pullups,10 Dips.
END: 15-20 Pullups, 3 Muscle Ups, 3 One Arm Pushups, 5 Pistol
Squats.

### Upper (M/W)

- 1 × 6-12 Decline Pushup
- 1 × 6-12 Archer Pushup
- 1 × 6-12 Explosive Pushup

### Lower (T/TH)