Bodyweight Workout Plan
If you're someone who wants to build strength and muscular endurance but yet doesn't have the time to go to a public gym or just can't afford the cost of an expensive membership, a bodyweight workout plan is the perfect thing for you.
Whether you're a beginner or someone who's been at it a while, bodyweight workouts can still pose a challenge to your body and help to take your strength to the next level. The important thing to remember is that you want to move through them quickly as that will be what brings on the high rate of fatigue that you're looking for so you can see those great improvements in your physique.
You're going to notice in the following program that the sets are taken into the higher range for the few exercises that you perform. The idea here is to increase the volume up high enough to overload those muscle tissues and get them responding.
This also works well because then if you do experience a plateau in progress, you can quickly switch out one or two of the movements for other exercises and that will be a fast way to jumpstart the program once again.
Monday
Reps |
Sets |
Rest |
|
Bodyweight squats |
25 |
5 |
45 seconds |
Bodyweight lunges |
20 |
4 |
45 seconds |
Step-ups |
15 |
3 |
45 seconds |
Standing calf raises |
25 (or until fatigue) |
3 |
30 seconds |
Tuesday
Reps |
Sets |
Rest |
|
Push-Ups |
20-25 |
4 |
45 seconds |
Pull-Ups |
15-25 |
4 |
45 seconds |
Chair Dips |
20-25 |
4 |
45 seconds |
Plank Exercise |
30-60 second hold |
4 |
30 seconds |
Wednesday
Cardio training – perform a moderate paced cardio training session for 25-40 minutes at an intensity level of about 5-7 out of 10.
Thursday
Reps |
Sets |
Rest |
|
Jump lunges |
20 |
4 |
45 seconds |
Single leg squats |
10 |
4 |
45 seconds |
Wall Squat |
30-60 second hold |
3 |
45 seconds |
Reverse lunge |
15 |
3 |
45 seconds |
Friday
Reps |
Sets |
Rest |
|
Incline Push-Up |
20-25 |
4 |
45 seconds |
Reverse Grip Pull-Up |
15-25 |
4 |
45 seconds |
Triangle Push-up |
15-20 |
4 |
45 seconds |
Bicycle Crunch |
15 |
4 |
30 seconds |
Saturday & Sunday
On one of these days do an interval training workout where you push as hard as you can for 30 seconds and then perform active rest for 90 seconds. Repeat this interval process 8-10 times, adding a five minute warm-up and cool down before and after.
On the second day, rest and enjoy the recovery.
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- Shannon Clark
