I used Convict Conditioning for about a year, it was a great resource for starting bodyweight training. Now I do my own program 45-60 min, 3 days a week. Strictly bodyweight exercises, mostly upper body. I usually lay it out like:
3-5 sets, to failure of each:
Push
Pull
Push
Pull
Shoulders
Core
Core
Core
Often I will super set the core exercises. Breaks between sets 45-60 seconds.
This has worked for me quite well. When I started I could do maybe 6 or 7 pull-ups, now I’m up to 25.
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