Workout Summary
- Main GoalGeneral Fitness
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration9 weeks
- Days Per Week3
- Time Per Workout45-75 minutes
- Equipment RequiredBodyweight, Other
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
Bodyweight training is the fastest growing trend in fitness to date for good reason. The benefits greatly outweigh the drawbacks – because there really aren’t any. Adopting bodyweight training either as stand-alone workouts or as part of your existing program will not only spark new enthusiasm, but will also incorporate real-world bodyweight moves making you full-body strong.
What Can It Do For You?
- Shore-up weak spots in your range of motion
- Strengthen your core on almost every exercise
- Make you whole-body strong by supporting your own weight
- Turn you into one functional, athletic machine!
- Engage a host of supportive muscle that was once ignored through too much isolation work
5 Things You Should Know Before You Start
- You can gain muscle and lose fat doing bodyweight workouts: Yes, contrary to meatheads in your local gym you can gain an appreciable amount of muscle performing bodyweight exercises. The key is to know how to be progressive and up the ante regarding difficulty. Still not convinced? Just look at male gymnasts. They have massive shoulders and arms anyone would envy from simply doing bodyweight training.
- Challenge yourself: Learning the proper way to perform exercises with precise form and how to progress and regress when needed will give you all the tools you need to challenge yourself. Shifting your bodyweight, single-limb movements and speed of reps are just a few ways to add to the intensity.
- Stay efficient: The beauty of bodyweight training is the ability to kill two birds with one stone, namely cardio and strength training. This type of training combines these two factors into one fast-paced, fat scorching, muscle-building workout. Keeping an eye on pace and simply sustaining your own bodyweight will have your muscles and lungs working overtime.
- Keep it interesting: Just as you would your traditional weight training, feel free to change up your bodyweight workouts. There’s more than one way to perform a push-up, pull-up or squat. With seemingly countless ways to change up movements it won’t be hard at all to keep it interesting and challenging all the while keeping you on the right road to progress. Change it up, have some fun!
- Adding to your arsenal is easy: Though conventional bodyweight training has you using, well, your own bodyweight, you can easily add in a few tools without too much hassle or money. Kettlebells, bands, weight plates, benches, steps and blocks can be extremely useful pieces of equipment that are not only effective additions but also cheap to boot. As you advance, get stronger and build muscle you may want to include a few of these to your program.
So let’s take your newfound love and understanding of bodyweight training and put it into practice. Below is a complete 9-week bodyweight workout solution anyone can do. Starting with the simple basics, it’s progressive, challenging and contains enough variation to keep you coming back for more.
The 9-Week Progressive Bodyweight Workout
Phase 1: Weeks 1 – 3
This phase introduces you to the basic bodyweight exercises and progresses your volume slightly each week. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. Rest 30 – 60 seconds between sets.
AMRAP = As many reps as possible
WEEK 1 | Sets | Reps |
---|---|---|
Push-Ups | 3 | 15 |
Inverted Rows | 3 | 10 |
Diamond Push-Ups | 3 | 10 |
Deep Squats (3 Second 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 | Sets | Reps |
---|---|---|
Push-Ups | 4 | 15 |
Inverted Rows | 4 | 10 |
Diamond Push-Ups | 4 | 10 |
Deep Squats (3 Second 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 | Sets | Reps |
---|---|---|
Push-Ups | 4 | AMRAP |
Inverted Rows | 4 | AMRAP |
Diamond Push-Ups | 4 | AMRAP |
Deep Squats (3 Second Pause At Bottom) | 4 | 20 |
Single Leg Calf Raises | 4 | AMRAP |
Stationary Lunges | 4 | 20 |
Lying Leg Raises | 4 | 15 |
Floor Crunches | 4 | 15 |
Phase 2: Weeks 4 – 6
This phase increases the intensity and difficulty. Since you will be performing more challenging moves you will again build up your volume over time. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. Rest 30 – 60 seconds between sets.
WEEK 1 | Sets | Reps |
---|---|---|
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 2 | Sets | Reps |
---|---|---|
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 3 | Sets | Reps |
---|---|---|
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 |
Phase 3: Weeks 7 – 9
This phase increases the intensity and difficulty yet again so building up your tolerance to volume will be the goal. Exercises labeled as 1A, 1B, for example are performed back-to-back without rest. After the two sets are completed you can then rest for 30 seconds. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. Week 3 will utilize a few bodyweight assisted pieces of equipment.
WEEK 1 | Sets | Reps |
---|---|---|
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 2 | Sets | Reps |
---|---|---|
1A: Feet Elevated Push-Ups | 3 | AMRAP |
1B: Medium or Wide-Grip Pull-Ups | 3 | AMRAP |
2A: Parallel Bar 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 3 | Sets | Reps |
---|---|---|
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 Bulgarian Split Squats | 3 | 15 |
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 |
75 Comments
Hey, i am currently in the 9th week. Can you please suggest me afterwards bodyweight workout plans. Thank you.
Congrats on finishing and thanks for reading M&S. This may help you find that next program.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Can I use my chin up bar to do the inverted rows?
If that is the best option you have, then go for it!
Hi
I am currently on week 8 of this program and am planning on taking a 1 week low intensity active rest week after completing week 9.
Can you suggest a follow up bodyweight / calisthenics workout program to do after that?
Thanks
Hi Irshaad -
You've got a few options here, depending on your goals:
Calisthenics for Lifters: 12 Week Workout to Improve Performance
https://www.muscleandstrength.com/workouts/calisthenics-workout-to-impro...
Body Like A God: A Complete Bodyweight Muscle Building Plan
https://www.muscleandstrength.com/workouts/body-god-complete-bodyweight-...
8 Week Muscle Building Bodyweight Workout
https://www.muscleandstrength.com/workouts/8-week-muscle-building-bodywe...
Let us know if you have anymore questions!
I am 11 year old skinny guy can I bulk up
and build strength?
Hey Jerry - check out this guide for teenage bodybuilding: https://www.muscleandstrength.com/expert-guides/teenage-bodybuilding
Can you sent me the website of full body workout
Bodyweight for 11 years old and meal plan also?
:)
Hi, Am intending on starting your program and wanted to know if it could help me gain muscle on my arms/ abit of body mass too and at the same time improve my chest area and abdomen area.
Hey Frank - yes, this program can help you reach your goals.
Should I do my 15 min of cardio after or on off days?
Hey Josh - you can do either! Whichever fits into your schedule the best.
What do you have for intermediate level body weight programs?
Hey Jason - check out our selection of bodyweight workouts here: https://www.muscleandstrength.com/workouts/bodyweight
Thanks Abigail, most of those are Training Level Beginner. Any suggestion on how to scale them?
On your rest days can you do abs?
Hey Preston - yes you can.
Got maybe a more general question about leg training in bodyweight trainings - is it enough for leg muscle growth to have just 2-3 leg excercises in workout? With "just" bodyweight?
I feel like legs need weight to grow even more than any other bodypart, so I am just curious, if it could work ... Thanks in advance for response!
Hey Patrik - legs can grow with just bodyweight. This workout does have sufficient leg exercises to stimulate muscle growth.
Can these workouts be done in circuit fashion to increase cardio benefit?
Hey Marc - yes they can.
In my dieting if I take a calorie surplus and do this 9 week workout program will it help bulk me up.
Hey Jim - yes it should
Love it, Now I can start doing something productive : >
That's what we like to hear, Melissa! Let us know how this works out for you.
Great program! No beginner is going to be able to do 3 sets of 15 pushups though (maybe on his/her knees). So to beginners, use the program, but cut down on the reps ;)
What about the shoulder body part does the exercise go to that muscle
Hi, in first week if I do 15 rep in first set then second set I can't do more than 6 and in third set I can't do more than 5 ..is that ok ?! If no what should I do?
I talk about push up workout
Stick to week 1 until you can.
Its ok . You gotta gain some strength which will come as you comtinue to workout. Meanwhile after hitting your max in regular pushup , start doing pushups on knees.
Amazing workout plan I love it the results are crazy long as you work hard and stick with it
how were the results did you gain a decent amount of muscle?
Hi, I'm slightly confused on the rep and rest with this workout.
For example am I supposed to do 1 sets of 15 reps for push ups and then rest for 30-60 seconds and then do my second set of 15 push ups, and do that for every individual set of each exercise.
Or do I do 1 set of 15 pushups, 1 set of 10 inverted rows, 1 set of 10 diamond pushups and then once I've done 1 set for every individual exercise take a 30-60 second rest and start from the top again. For a total of only three 30-60 second rest periods?
Thanks!
I have the same question. I think theoretically you can do it either way/ But if you do the more rigorous circuit version (the latter option you gave) it basically becomes a HIIT workout.
The first series of workouts you are to do as normal sets. Finish them all before moving onto the next.
The last program with the numbers and letters are supersets. Do them in pairs and rest in between each superset. Hope this helps.
Hi
Is high reps(30+) of bodyweight exercises effective for building descent amount of muscle??
Thanks
Can this build muscles if I'm an intermediate and used to exercises mentioned above. Or is there another preferable routine for maximum muscle growth.
Can I combine this workout with weight training I lift 3 times a week and rest on days I can do this workout to feel up my free times will that be okay
Hi I’m a beginner rock climber, and decided to start this plan to gain strength and lose fat. I workout mwf and chose to run on tuesdays and Thursday’s. Will my current routine be effective, or should I switch it up?
Hi Steve,
Sounds like an effective plan to me :)
Hope this helps!
In AMRAP if I can knock off say 50 reps of the pushup variations is that ok and will 4x50 build decent muscle?
Thanks!
Hi Josh,
Yes that is ok and yes you'll build muscle (although if you're capable of doing that you should already have solid muscle).
Hope this helps!
Hey I'm confused about how the sets and rest between them work. For instance, do you rest the 30-60 seconds between each set in an individual exercise? Do you go through 1 set of each exercise and then rest after you're done with all of them? Or do you do a whole exercise without rest then rest after you're done with all the sets in the exercise?
If you could clear this up for me that would really help!
Hi Eddie,
Rest 30-60 seconds after each set of each individual exercise.
Hope this helps!
Hey Brad, I'm trying to gain weight and build some muscle for my last year of high school football. Will this program help me achieve that? I weigh 135 lbs at the moment and really need a life saver for senior year. Feel free to message me via email or just reply. Pleas hit me back as soon as you can.
Hi Isaiah,
Try any of these sport specific workouts: https://www.muscleandstrength.com/workouts/sports
They're likely better options for football than this workout program.
Hope this helps!
On the first phase, do you go thru all the exercises and that counts as a set or do you do each for the said set and rest in between each exercise?
Hi Jose,
You can do either or depending on your experience level and goals. You could start off by performing them a set at a time, then work to progress to performing as a circuit.
Hope this helps!