TWO Workouts

I've been using different training apps for years now but they all have had some features that I didn't quite like. So I decided to make a better google sheets file that had most of the features I needed. I made this for myself originally but I thought that with some extra work it could be a useful template for anyone who is looking on how to build strength with bodyweight training. So this is aimed for beginners and intermediates who are looking on how to begin and progress with their bodyweight strenght training. Since all the exercises are categorized, videos on the exercises are included and guides to each progression is available making progress could not be easier! ;) Mobile view of the log page What it includes: Pre made bodyweight strength training programs based on 2-4x week Fullbody, Upper/lower and bodypart splits Customizable workout template with up to 4 work out days a week One finger logging with mobile phone Guides included to each progression Video links includ...

I left the shoulder training as the last progression to include in the first round. And for a reason. The three heads of the shoulder front, side and rear would all need their own article. But for now I try to include all three heads in one piece of text. With bodyweight training your most effective way to build shoulders is to do shoulder pressing. There is just one issue with shoulder pressing. If you do a lot of other pressing movements in your routine such as push-ups, dips and direct tricep work your overhead pressing will most likely suffer if you don’t use a split routine. Usually this is side stepped in a weights routine by using some isolation exercises for the side delts. So for example in your push or upper day you might do only horizontal pushing and leave out the overhead pressing. Instead you would do side raises or upright rows to hit your shoulders directly without the triceps interfering with your performance. Trying to do shoulder pressing and progress them after heav...

 When you don’t have access to a squat rack and weights what would be the best way to train your legs? This is a tough question that no one seems to have a clear answer. In this article I’m going to teach you different bodyweight and weighted single leg exercises and find out how the loading parameters compare to the regular back squat. A while ago I wrote an extensive article “Guide to single leg training”. Link here: https://twoworkouts.blogspot.com/2020/08/guide-to-bodyweight-and-weighted-single.html It was a bit too long and detailed so I thought I would rephrase it and also write a guide to all the single leg squat progression. Single leg squats compared to back squat There are two ways to estimate the load being lifted for the single leg squats. Simple method to estimate the equal back squat load is to estimate that the whole bodyweight is lifted and not take into account rotating forces. A more accurate way to calculate the actual load takes rotating forces into account and ...

How to get abs, that is the question.  And make it fast too! I'm going to break it down for you in just two lines: Do progressive strength training for the abs. Which we will cover in this article. Lose enough bodyfat by eating at a calorie deficit to make the abs visible. How? It has been covered in this article: Meal planning matters - all you need to know (with free meal plans) At first this was supposed to be just a training article but I don't think we can dismiss the fact how much your bodyfat levels and genetics mess up the table when it comes to abs. Hardly anyone has a perfect 6 or 8 pack. This is just due to the genetics and cannot be changed. Abs come in various shapes and if you have a symmetric and well defined 8 pack thank your parents for that. Most of us have to settle for 5 or 4 packs. Ab separation is also genetic. Some blocks have been fused together without a clear separation in between. You can make the blocks bigger but cannot add distance in between to ma...