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Bodyweight Workout Plan
Start Plan (PRO)

Bodyweight Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Strength
  • Get Ripped
  • Lose Weight
  • Get Toned
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1 rating
A.C.E. Certified
DOWNLOAD WORKOUT PLAN
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ASK A TRAINER
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WORKOUT VIDEO
DIET PLAN
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3

Total Body - Bodyweight Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Chin-Up   Video icon
3 8 01:00
3 12 None
Burpee   Video icon
3 12 01:00
3 12 None
3 12 01:00
3 12 01:00
3 12 01:00
3 12 None
3 15 01:00
Plank   Video icon
3 00:01:00 01:00

Notes:

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.

Total Body - Bodyweight Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 12 01:00
3 12 01:00
3 10 None
Chin-Up   Video icon
3 8 01:00
3 10 None
3 12 01:00
Burpee   Video icon
3 12 01:00
3 12 01:00
3 12 01:00

Notes:

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.

Total Body - Bodyweight Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 12 01:00
3 12 01:00
Chin-Up   Video icon
3 8 01:00
3 12 None
3 10 01:00
Burpee   Video icon
3 12 None
3 12 01:00
3 12 None
3 10 01:00
3 20 01:00

Notes:

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Biceps blue Forearms blue Middleback blue Obliques blue Hipflexors blue Calves blue Glutes blue Hamstrings blue Chest blue Shoulders blue Abs blue Triceps blue Lowerback blue Quads blue Lats orange Abs orange Quads orange Triceps orange Chest orange Traps orange Hamstrings orange
AdamRC
11 months ago #

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

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1 Review
  • AdamRC
    11 months ago #

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

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