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Bodyweight Workout

This document outlines a 4-week bodyweight workout plan designed to build muscle at home. The plan progresses over two 2-week periods, first focusing on building a foundation with exercises like pushups, squats, and planks, then increasing intensity in the second period by adding more sets and reps. Each week includes full body, upper body, and lower body focused days with rest or light cardio in between. Exercises are performed in 3-4 sets of 8-25 reps depending on the week.

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Arnav Kapoor
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924 views3 pages

Bodyweight Workout

This document outlines a 4-week bodyweight workout plan designed to build muscle at home. The plan progresses over two 2-week periods, first focusing on building a foundation with exercises like pushups, squats, and planks, then increasing intensity in the second period by adding more sets and reps. Each week includes full body, upper body, and lower body focused days with rest or light cardio in between. Exercises are performed in 3-4 sets of 8-25 reps depending on the week.

Uploaded by

Arnav Kapoor
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Bodyweight Workout

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This 4-week Bodyweight home workout plan will help you build the perfect male
physique at home. It is designed to progressively increase in intensity as you go along.

Week 1 & 2: Foundation Building

Day 1: Full Body Workout

1. Push-Ups: 3 sets of 12 reps

2. Bodyweight Squats: 3 sets of 15 reps

3. Plank: 3 sets of 30 seconds

Day 2: Upper Body Focus

1. Diamond Push-Ups: 3 sets of 10 reps

2. Close-Grip Push-Ups: 3 sets of 12 reps

3. Pull-Ups (if you have a bar): 3 sets of 8 reps (or use a resistance band to assist)

4. Dips (use parallel bars or sturdy chairs): 3 sets of 10 reps

Day 3: Lower Body Focus

1. Bulgarian Split Squats: 3 sets of 10 reps (each leg)

2. Glute Bridges: 3 sets of 15 reps

3. Plank: 3 sets of 30 seconds

Day 4: Rest or Light Cardio

Bodyweight Workout 1
Day 5: Full Body Workout

1. Push-Ups: 3 sets of 15 reps

2. Bodyweight Squats: 3 sets of 20 reps

3. Plank: 3 sets of 40 seconds

Day 6: Upper Body Focus

1. Diamond Push-Ups: 3 sets of 12 reps

2. Close-Grip Push-Ups: 3 sets of 15 reps

3. Pull-Ups (if you have a bar): 3 sets of 10 reps

4. Dips (use parallel bars or sturdy chairs): 3 sets of 12 reps

Day 7: Rest or Light Cardio

Week 3 & 4: Progressive Overload


Now that you have built a foundation, it's time to increase the intensity.

Day 1: Full Body Workout

1. Push-Ups: 4 sets of 15 reps

2. Bodyweight Squats: 4 sets of 20 reps

3. Plank: 4 sets of 45 seconds

Day 2: Upper Body Focus

1. Diamond Push-Ups: 4 sets of 12 reps

2. Close-Grip Push-Ups: 4 sets of 15 reps

Bodyweight Workout 2
3. Pull-Ups (if you have a bar): 4 sets of 10 reps

4. Dips (use parallel bars or sturdy chairs): 4 sets of 12 reps

Day 3: Lower Body Focus

1. Bulgarian Split Squats: 4 sets of 12 reps (each leg)

2. Glute Bridges: 4 sets of 15 reps

3. Plank: 4 sets of 45 seconds

Day 4: Rest or Light Cardio

Day 5: Full Body Workout

1. Push-Ups: 4 sets of 20 reps

2. Bodyweight Squats: 4 sets of 25 reps

3. Plank: 4 sets of 60 seconds

Day 6: Upper Body Focus

1. Diamond Push-Ups: 4 sets of 15 reps

2. Close-Grip Push-Ups: 4 sets of 18 reps

3. Pull-Ups (if you have a bar): 4 sets of 12 reps

4. Dips (use parallel bars or sturdy chairs): 4 sets of 15 reps

Day 7: Rest or Light Cardio

Ensure you perform each exercise with proper form, and if you have any discomfort or
pain, stop immediately. Switch to the next level of difficulty only when you feel
comfortable and in control of your movements.

Bodyweight Workout 3

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