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  • Simple mainly bodyweight training program which considers dr andy galpin reconmendations. Further i would include cable for shoulder exercises and trx rudern and exercises to progress to a pull up. 3 days a week.

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    Here's a simple bodyweight and resistance training program that aligns with recommendations from Dr. Andy Galpin, incorporating cable exercises and TRX for shoulder work and progression toward pull-ups. This program is designed for three days a week.

    Weekly Schedule

    • Monday: Full Body Conditioning
    • Wednesday: Upper Body Focus
    • Friday: Lower Body and Core

    Day 1: Full Body Conditioning

    1. Bodyweight Squats: 3 sets of 10-15 reps
    2. Push-Ups (or Elevated Push-Ups): 3 sets of 8-12 reps
    3. TRX Rows: 3 sets of 8-12 reps
    4. Plank: 3 sets, hold for 30-60 seconds
    5. Cable Woodchoppers: 3 sets of 10 reps per side
    6. Jumping Jacks: 3 sets of 30 seconds

    Day 2: Upper Body Focus

    1. TRX Chest Press: 3 sets of 8-12 reps
    2. Cable Lateral Raises: 3 sets of 10-15 reps
    3. Bodyweight Dips (using a bench): 3 sets of 6-10 reps
    4. Negative Pull-Ups: 3 sets of 3-5 reps (focus on lowering)
    5. Cable Face Pulls: 3 sets of 10-15 reps
    6. Core Rotations on Cable: 3 sets of 10-12 reps per side

    Day 3: Lower Body and Core

    1. Lunges (Walking or Stationary): 3 sets of 10 reps per leg
    2. TRX Hamstring Curls: 3 sets of 10-12 reps
    3. Bodyweight Glute Bridges: 3 sets of 12-15 reps
    4. Calf Raises: 3 sets of 15-20 reps
    5. Plank with Alternating Leg Lift: 3 sets of 10 lifts per leg
    6. Cable Kickbacks: 3 sets of 10-12 reps per leg

    Additional Recommendations:

    • Warm-Up: 5-10 minutes of light cardio (jogging, cycling) before workouts.
    • Cooldown: Stretching to promote flexibility and recovery post-workout.
    • Progressive Overload: Gradually increase the reps, sets, or resistance in your exercises as your strength improves 1 2.

    This program allows for adaptability; if you find certain exercises too challenging, adjust the sets/reps as necessary. Always listen to your body and ensure proper form during all exercises to minimize injury risk.

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