Training Plans
Bodyweight 500 Circuit Routine

Bodyweight 500 Circuit Routine…

The purpose of the Bodyweight 500 Workout is made up of 5 different exercises that you will do for a total of 100 reps each, thus the name “Bodyweight 500”.

This workout is going to provide you with some higher volume training variety that’s totally different from the heavy lower rep training that you typically do during regular weight training workouts.

A workout of all bodyweight exercises will give your joints, tendons, and ligaments a break from doing heavy weight-training exercises. Doing bodyweight movements tend to be easier and less jarring on the joints and provide a unique form of muscle stimulation.

Another benefit from bodyweight exercises is that they provide a higher level of neuromuscular activation compared to exercises that just move your limbs. For example, pull-ups are harder than pull downs and squats are harder than leg presses. This is because you are moving your entire body in a real 3 dimensional environment and not just your arms or legs.

The Bodyweight 500 Workout should be done on a day on, day off pattern.

Sample Weekly Training Schedule:
Monday – Bodyweight 500 Circuit Routine
Tuesday – Rest Day
Wednesday – Bodyweight 500 Circuit Routine
Thursday – Rest Day
Friday – Bodyweight 500 Circuit Routine
Saturday – Rest Day
Sunday – Bodyweight 500 Circuit Routine
Repeat…



Bodyweight 500 Workout

Push Ups:
– 4 sets of 25 reps

Bodyweight Rows:
– 4 sets of 25 reps

Bodyweight Lunges:
– 4 sets of 25 reps

Hyper Extensions:
– 4 sets of 25 reps

Decline Bench Sit Ups:
– 4 sets of 25 reps

Note:
The way the program works is you’ll do a single set of each exercise and repeat the circuit 4 times.
For example, do a set of push ups, rows, lunges, hypers, and sit ups. Then repeat for a total of 4 circuits.

Training Notes:

  • If you cannot perform 25 reps of each exercise in a single set,
    you can perform the total number of reps in a Rest Pause fashion.

    For example, if you can’t do 25 push ups in a row you could do:
    – 15 push ups
    – Rest 10-20 seconds
    – 5 push ups
    – Rest 10-20 seconds
    – 5 push ups
    This would equal a total of 25 push ups done in a Rest Pause fashion.

  • The sheer volume of this workout (i.e. 500 reps) is quite advanced. Depending on your level of conditioning right now you may or may not be able to complete the entire 500 reps at the start.
  • If you go through 1 or 2 sets of each exercise and feel totally wiped out. Then call it a day and stop your workout. And the next time you perform this workout routine strive to perform an additional set of each exercise.
  • When you work up to doing the entire Bodyweight 500 Circuit Routine Workout you will have built up an impressive level of muscular endurance and a high work capacity!


Note:
You can watch the full length videos of all of these workouts at: Bodyweight 500 Workout Videos.
Bodyweight 500 Workout

If you have any questions or comments about the Bodyweight 500 Circuit Routine,
please post them in the forum and we’ll chat there 🙂