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9 WEEK BODYWEIGHT WORKOUT
FOR STRENGTH & MUSCLE GAINS
Not only does this bodyweight routine enable
you to gain muscle and lose fat, but also helps Main Goal: General Fitness Time Per Workout: 45-75 Mins
strengthen your core, improve your range of Training Level: Beginner Equipment: Bodyweight
motion, and make your entire body stronger.
Program Duration: 9 Weeks Author: Brad Borland
Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 3 Days
workouts/9-week-progressive-bodyweight-workout
Phase 1: Weeks 1 - 3
Exercise Sets Reps
Week 1
Push-Ups 3 15
Inverted Rows 3 10
Diamond Push-Ups 3 10
Deep Squats (3 Secs Pause at Bottom) 3 15
Single Leg Calf Raises 3 15
Stationary Lunges 3 10
Lying Leg Raises 3 10
Floor Crunches 3 10
Week 2
Push-Ups 4 15
Inverted Rows 4 10
Diamond Push-Ups 4 10
Deep Squats (3 Secs Pause at Bottom) 4 15
Single Leg Calf Raises 4 15
Stationary Lunges 4 10
Lying Leg Raises 4 10
Floor Crunches 4 10
Week 3
Push-Ups 4 AMRAP
Inverted Rows 4 AMRAP
Diamond Push-Ups 4 AMRAP
Deep Squats (3 Secs Pause at Bottom) 4 20
Single Leg Calf Raises 4 AMRAP
Stationary Lunges 4 20
Lying Leg Raises 4 15
Floor Crunches 4 15
Perform each routine 3 times per week on non-consecutive days (M/W/F). Rest 30 - 60 Secs between sets.
AMRAP= As Many Reps As Possible.
Phase 2: Weeks 4 - 6
Exercise Sets Reps
Week 4
Feet Elevated Push-Ups 4 15
Medium-Width Grip Pull-Ups 4 10
Feet Elevated Diamond Push-Ups 4 10
Rear-Foot Elevated Bulgarian Split Squats 4 10
Jump Squats 4 10
Single Leg Calf Raises 4 AMRAP
Decline Board Crunches 4 10
Hanging Leg Raises 4 10
Week 5
Feet Elevated Push-Ups 4 20
Medium-Width Grip Pull-Ups 4 15
Feet Elevated Diamond Push-Ups 4 15
Rear-Foot Elevated Bulgarian Split Squats 4 15
Jump Squats 4 15
Single Leg Calf Raises 4 AMRAP
Decline Board Crunches 4 15
Hanging Leg Raises 4 15
Week 6
Feet Elevated Push-Ups 4 AMRAP
Medium-Width Grip Pull Ups 4 AMRAP
Feet Elevated Diamond Push-Ups 4 AMRAP
Rear-Foot Elevated Bulgarian Split Squats 4 15
Jump Squats 4 15
Single Leg Calf Raises 4 AMRAP
Decline Board Crunches 4 15
Hanging Leg Raises 4 15
Perform each routine 3 times per week on non-consecutive days (M/W/F). Rest 30 - 60 Secs between sets.
Phase 3: Weeks 7 - 9
Exercise Sets Reps
Week 7
1a. Feet Elevated Push-Ups 3 15
1b. Medium or Wide-Grip Pull-Ups 3 10
2a. Parallel Bar Dips or Bench Dips 3 15
2b. Reverse-Grip Chin-Ups 3 10
3a. Rear-Foot Elevated Bulgarian Split Squats 3 10
3b. Reverse Lunges 3 10
4a. Box Jumps 3 10
4b. Single Leg Calf Raises 3 15
5a. Bicycle Crunches 3 15
5b. Lying Leg Raises 3 15
Week 8
1a. Feet Elevated Push-Ups 3 AMRAP
1b. Medium or Wide-Grip Pull-Ups 3 AMRAP
2a. Parallel Bar Dips or Bench Dips 3 AMRAP
2b. Reverse-Grip Chin-Ups 3 AMRAP
3a. Rear-Foot Elevated Bulgarian Split Squats 3 15 - 20
3b. Reverse Lunges 3 15
4a. Box Jumps 3 15
4b. Single Leg Calf Raises 3 20
5a. Bicycle Crunches 3 20
5b. Lying Leg Raises 3 20
Week 9
1a. Feet Elevated Push-Ups w/ Bands 3 AMRAP
1b. Weighted Medium-Grip Pull-Ups 3 AMRAP
2a. TRX Triceps Extensions 3 AMRAP
2b. TRX Biceps Curls 3 AMRAP
3a. Jump Split Squats 3 20
3b. Weighted Rear-Foot Elevated
3 15
Bulgarian Split Squats
4a. Weighted Single Leg Calf Raise 3 15
4b. Kettlebell Sumo Squats 3 20
5a. TRX Pikes 3 15
5b. TRX Leg Tucks 3 15
Perform each routine 3 times per week on non-consecutive days (M/W/F). Exercises labeled with a number and letter
(e.g. 1a, 1b) are performed back-to-back without rest. After the coupled sets are completed, rest for 30 Secs.
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