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Turbulence Training Bodyweight Workout
4-Week Program
Intermediate Bodyweight Turbulence Training
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If you can’t do inverted rows, substitute the “Stick-up” exercise.
If you can’t do full chin-ups, do the lowering portion of the exercise only.
Training Log
Set 1 Set 2 Set 3
Set 1 Set 2 Set 3
Set 1 Set 2 Set 3
Workout A
A1) Pushups (3x15) 2-0-1
A2) Inverted Row (3x8) 2-0-1
B1) 1-leg Squat (3x8) 3-1-1
B2) Bicycle Crunch (3x30) 2-0-1
C1) Bulgarian Split Squat (3x8) 2-1-1
C2) Elevated Pushup (3x8) 2-0-1
D1) Reaching Lunge (3x8) 2-0-1
D2) Mountain Climbers (3x12) 1-0-1
Workout B
A1) 1-leg Deadlift (3x8) 2-1-1
A2) Chin-up (3x6) 3-0-1
B1) Step-ups (3x12) 3-0-1
B2) Slow Pushup (3x10) 2-2-1
C1) Prisoner Lunge (3x8) 2-1-1
C2) Side Plank (3x20 seconds)
D1) Close-grip Pushups (3x10) 2-0-1
D2) Plank (3x45 seconds)
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