Free personalized workout plan

Bodyweight Training 4 Days a Week

By Nemanja Matovic

Experience
Beginner (1-2 years)
Time
45 minutes/day | 4 days/week | 3 weeks
Good for
Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
Bodyweight, Chair, Exercise Ball, Pull up bar, Suspension (TRX)
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

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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Circuit
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
3 - 4 sets, AMAP reps, (rest 120s)
A1 Rest 30 seconds before A2
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 - 4 sets, AMAP reps, (rest 120s)
A2 Rest 30 seconds before A3
Show Alternative Exercises
Wide Grip Push Ups
3 - 4 sets, AMAP reps, (rest 120s)
A3 Rest 30 seconds before repeating a cycle.
Show Alternative Exercises
Crunch (on stability ball, arms crossed) demonstrationPlay Crunch (on stability ball, arms crossed) demonstration
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 30 - 60s, (rest 60s)
Show Alternative Exercises

Neutral-Grip Pullup demonstrationPlay Neutral-Grip Pullup demonstration
4 sets, 8 - 15 reps, (rest 90s)
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
4 sets, 10 - 15 reps, (rest 90s)
Show Alternative Exercises
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
3 - 4 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Bulgarian Split Squat on High Bench (chair) demonstrationPlay Bulgarian Split Squat on High Bench (chair) demonstration
4 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
4 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 30 - 40s, (rest 60s)
Show Alternative Exercises

Circuit
Dead Stop Push Up demonstrationPlay Dead Stop Push Up demonstration
4 sets, 10 - 15 reps, (rest 90s)
A1 Rest 90 seconds before A2
Show Alternative Exercises
Suspended Inverted Row demonstrationPlay Suspended Inverted Row demonstration
4 sets, 10 - 15 reps, (rest 90s)
A2
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
3 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/20/2018, UTC


Last Updated: 6/7/2021, UTC

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