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Turbulence Training Bodyweight Workout
4-Week Program
Advanced Bodyweight Turbulence Training
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Most exercises will be performed based on a % of your maximum performance.
For example, you are to do 3x85% of your max pushups in the first superset of
Workout A. If your max is 50 pushups, then you would do 42 pushups in the first set,
and then try and do 42 pushups in sets 2 and 3.
Try to rest as little as possible during the workout.
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 (3x85%) 1-0-1
A2) Inverted Row (3x80%) 2-0-1
B1) 1-leg Squat (3x90%) 3-0-1
B2) Bicycle Crunch (3x80%) 1-0-1
C1) Bulgarian Split Squat (3x12) 2 -1-1
C2) Elevated Pushup (3x80%) 2-0-1
D1) Reaching Lunge (3x12) 2-0-1
D2) Mountain Climbers (3x20) 1-0-1
Workout B
A1) 1-leg Deadlift (3x15) 2-1-1
A2) Chin-up (3x90%) 3-0-1
B1) Step-ups (3x15) 3-0-1
B2) Slow Pushup (3x90%) 2-2-1
C1) Prisoner Lunge (3x15) 2-2-1
C2) Side Plank (3x30 seconds)
D1) Close-grip Pushups (3x30) 2-0-1
D2) Plank (3x60 seconds)
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