Bodyweight Training 4 Days a Week

Google Sheet Workout Export

By Nemanja Matovic

Experience Intermediate (2-3 years)
Time 29 minutes/day | 4 days/week | 3 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

People who don't want to go in the gym, or simply they can't, but they want to workout, should do this program. Increase number of reps every week, or add another set for some exercises, I will leave that on you.

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Description

Week 1 Overview

Day 3:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest

Circuit #1 - 3-4 rounds

Rest 120s between rounds

1A.Diamond Pushup

See Exercise Notes

3-4 roundsAMAP reps0s
1B.Push-up

See Exercise Notes

3-4 roundsAMAP reps0s
1C.Wide Grip Push Ups

See Exercise Notes

3-4 roundsAMAP reps120s
2.Crunch (on stability ball, arms crossed)
3 sets10-15 reps60s
3.Side Plank
3 sets30-60s60s

ExerciseSetsRepsRest
1.Neutral-Grip Pullup
4 sets8-15 reps90s
2.Inverted Row
4 sets10-15 reps90s
3.Suspension Pull Up
3-4 sets10-15 reps60s

ExerciseSetsRepsRest
1.Bulgarian Split Squat on Chair
4 sets10-15 reps60s
2.Bodyweight Side Lunge
4 sets10-15 reps60s
3.Bodyweight Jump Squat
3 sets30-40s60s

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 90s between rounds

1A.Dead Stop Push Up

See Exercise Notes

4 rounds10-15 reps0s
1B.Suspended Inverted Row

See Exercise Notes

4 rounds10-15 reps90s
2.Bodyweight Lunge
3 sets15-20 reps60s
3.Bicycle Crunch
3 sets10-15 reps60s

Date Created: 12/20/2018, UTC


Last Updated: 10/26/2021, UTC





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