Bodyweight Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Workout Summary

The bodyweight workout plan is perfect for those who don't have access to a gym, would like to stay in shape without lifting weights, and those who want to lose weight while building muscle. Whether you're dedicated to bodyweight exercises, or just want to switch up your workout routine, bodyweig... more

The bodyweight workout plan is perfect for those who don't have access to a gym, would like to stay in shape without lifting weights, and those who want to lose weight while building muscle. Whether you're dedicated to bodyweight exercises, or just want to switch up your workout routine, bodyweight workout programs offer all kinds customization for your unique needs.

Benefits of Bodyweight Exercises

The goal of this plan is to get lean, lose weight, and build muscle all while using your own body weight to do so! This bodyweight workout plan can be done by those who have little or no experience with exercising or weight training, but is not so simple that advanced users will not benefit as well.

You're going to get out what you put into this workout. If you want to mess around and take it easy, you're going to have a hard time seeing any results, but if you attack each workout and try to improve every day, your hard work will be rewarded!

Body weight workout routines can be useful to anyone because they can be done just about anywhere, and don't require a gym membership! Body weight workouts for men tend to include high rep ranges and more intense types of exercises, but that does not mean that body weight workouts for women will be easy!

What Makes the Best Bodyweight Workouts?

The bodyweight routine is broken up into three days and each day is a total body workout. This means that each workout will target your entire body and not just specific muscle groups.

There are more exercises in each workout since this is a total body workout. Since there are no weights involved, this will allow you to do more than if you were doing a specific body part weight training work out.

Specific Bodyweight Workout Routines

A bodyweight workout for mass will incorporate higher reps in order to make the muscles work harder and promote their growth.Each exercise in this bodyweight workout plan has a rep range from 8-20. These reps are a base amount and can be adjusted up or down to meet your fitness level.

Focus on improving each workout, whether it be increasing reps or reducing rest time between sets.

Bodyweight exercises are overall safer than free weights or even weight machines, but you should still consult your doctor before starting any workout plan. Give this bodyweight workout plan a try and see a leaner, stronger, more ripped you in less time than you ever thought possible!

Bodyweight Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Bodyweight Workout Plan

Bodyweight Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Workout Summary

The bodyweight workout plan is perfect for those who don't have access to a gym, would like to stay in shape without lifting weights, and those who want to lose weight while building muscle. Whether you're dedicated to bodyweight exercises, or just want to switch up your workout routine, bodyweig... more

The bodyweight workout plan is perfect for those who don't have access to a gym, would like to stay in shape without lifting weights, and those who want to lose weight while building muscle. Whether you're dedicated to bodyweight exercises, or just want to switch up your workout routine, bodyweight workout programs offer all kinds customization for your unique needs.

Benefits of Bodyweight Exercises

The goal of this plan is to get lean, lose weight, and build muscle all while using your own body weight to do so! This bodyweight workout plan can be done by those who have little or no experience with exercising or weight training, but is not so simple that advanced users will not benefit as well.

You're going to get out what you put into this workout. If you want to mess around and take it easy, you're going to have a hard time seeing any results, but if you attack each workout and try to improve every day, your hard work will be rewarded!

Body weight workout routines can be useful to anyone because they can be done just about anywhere, and don't require a gym membership! Body weight workouts for men tend to include high rep ranges and more intense types of exercises, but that does not mean that body weight workouts for women will be easy!

What Makes the Best Bodyweight Workouts?

The bodyweight routine is broken up into three days and each day is a total body workout. This means that each workout will target your entire body and not just specific muscle groups.

There are more exercises in each workout since this is a total body workout. Since there are no weights involved, this will allow you to do more than if you were doing a specific body part weight training work out.

Specific Bodyweight Workout Routines

A bodyweight workout for mass will incorporate higher reps in order to make the muscles work harder and promote their growth.Each exercise in this bodyweight workout plan has a rep range from 8-20. These reps are a base amount and can be adjusted up or down to meet your fitness level.

Focus on improving each workout, whether it be increasing reps or reducing rest time between sets.

Bodyweight exercises are overall safer than free weights or even weight machines, but you should still consult your doctor before starting any workout plan. Give this bodyweight workout plan a try and see a leaner, stronger, more ripped you in less time than you ever thought possible!

Workout Goals

  • Gain Strength
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Push Up Bars
  • Exercise Mat
  • Flat Bench
  • Chin-Up Bar
  • Fitness Ball
  • BOSU Ball
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and don't simply ignore them when performing this workout. Also, the rep amounts are set at the specified amounts as a base amount.

If you are able to easily perform the workout at these rep amounts then adjust them upwards.
Likewise, adjust downward for those who are really struggling. However, try to improve each workout whether it is more reps or less rest between exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps secondary Forearms secondary Triceps primary Quads primary Chest primary Abs primary Lats primary Hamstrings primary Shoulders primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and don't simply ignore them when performing this workout. Also, the rep amounts are set at the specified amounts as a base amount.

If you are able to easily perform the workout at these rep amounts then adjust them upwards.
Likewise, adjust downward for those who are really struggling. However, try to improve each workout whether it is more reps or less rest between exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps secondary Forearms secondary Triceps primary Quads primary Chest primary Abs primary Lats primary Hamstrings primary Shoulders primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and don't simply ignore them when performing this workout. Also, the rep amounts are set at the specified amounts as a base amount.

If you are able to easily perform the workout at these rep amounts then adjust them upwards.
Likewise, adjust downward for those who are really struggling. However, try to improve each workout whether it is more reps or less rest between exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps secondary Forearms secondary Triceps primary Quads primary Chest primary Abs primary Lats primary Hamstrings primary Shoulders primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and don't simply ignore them when performing this workout. Also, the rep amounts are set at the specified amounts as a base amount.

If you are able to easily perform the workout at these rep amounts then adjust them upwards.
Likewise, adjust downward for those who are really struggling. However, try to improve each workout whether it is more reps or less rest between exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps secondary Forearms secondary Triceps primary Quads primary Chest primary Abs primary Lats primary Hamstrings primary Shoulders primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and don't simply ignore them when performing this workout. Also, the rep amounts are set at the specified amounts as a base amount.

If you are able to easily perform the workout at these rep amounts then adjust them upwards.
Likewise, adjust downward for those who are really struggling. However, try to improve each workout whether it is more reps or less rest between exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps secondary Forearms secondary Triceps primary Quads primary Chest primary Abs primary Lats primary Hamstrings primary Shoulders primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and don't simply ignore them when performing this workout. Also, the rep amounts are set at the specified amounts as a base amount.

If you are able to easily perform the workout at these rep amounts then adjust them upwards.
Likewise, adjust downward for those who are really struggling. However, try to improve each workout whether it is more reps or less rest between exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps secondary Forearms secondary Triceps primary Quads primary Chest primary Abs primary Lats primary Hamstrings primary Shoulders primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and don't simply ignore them when performing this workout. Also, the rep amounts are set at the specified amounts as a base amount.

If you are able to easily perform the workout at these rep amounts then adjust them upwards.
Likewise, adjust downward for those who are really struggling. However, try to improve each workout whether it is more reps or less rest between exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps secondary Forearms secondary Triceps primary Quads primary Chest primary Abs primary Lats primary Hamstrings primary Shoulders primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and don't simply ignore them when performing this workout. Also, the rep amounts are set at the specified amounts as a base amount.

If you are able to easily perform the workout at these rep amounts then adjust them upwards.
Likewise, adjust downward for those who are really struggling. However, try to improve each workout whether it is more reps or less rest between exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps secondary Forearms secondary Triceps primary Quads primary Chest primary Abs primary Lats primary Hamstrings primary Shoulders primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and don't simply ignore them when performing this workout. Also, the rep amounts are set at the specified amounts as a base amount.

If you are able to easily perform the workout at these rep amounts then adjust them upwards.
Likewise, adjust downward for those who are really struggling. However, try to improve each workout whether it is more reps or less rest between exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps secondary Forearms secondary Triceps primary Quads primary Chest primary Abs primary Lats primary Hamstrings primary Shoulders primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and don't simply ignore them when performing this workout. Also, the rep amounts are set at the specified amounts as a base amount.

If you are able to easily perform the workout at these rep amounts then adjust them upwards.
Likewise, adjust downward for those who are really struggling. However, try to improve each workout whether it is more reps or less rest between exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps secondary Forearms secondary Triceps primary Quads primary Chest primary Abs primary Lats primary Hamstrings primary Shoulders primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and don't simply ignore them when performing this workout. Also, the rep amounts are set at the specified amounts as a base amount.

If you are able to easily perform the workout at these rep amounts then adjust them upwards.
Likewise, adjust downward for those who are really struggling. However, try to improve each workout whether it is more reps or less rest between exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps secondary Forearms secondary Triceps primary Quads primary Chest primary Abs primary Lats primary Hamstrings primary Shoulders primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and don't simply ignore them when performing this workout. Also, the rep amounts are set at the specified amounts as a base amount.

If you are able to easily perform the workout at these rep amounts then adjust them upwards.
Likewise, adjust downward for those who are really struggling. However, try to improve each workout whether it is more reps or less rest between exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps secondary Forearms secondary Triceps primary Quads primary Chest primary Abs primary Lats primary Hamstrings primary Shoulders primary Traps primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Push Up Bars
  • Exercise Mat
  • Flat Bench
  • Chin-Up Bar
  • Fitness Ball
  • BOSU Ball
Show All

174 people started this plan

1 Review

  • AdamRC
    over 1 year ago
    #

    This plan is great because you don't need equipment! Walking can be done outside instead of a treadmill.

Bodyweight Workout Plan

Workout Goals

  • Gain Strength
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Push Up Bars
  • Exercise Mat
  • Flat Bench
  • Chin-Up Bar
  • Fitness Ball
  • BOSU Ball
Show All

174 people started this plan