Bodyweight Training 4 Days a Week

By Nemanja Matovic

	Intermediate (2-3 years)
	29 minutes/day \| 4 days/week \| 3 weeks
	Build Muscle, Fat Loss, Gain Strength, Tone Body
	Bodyweight, Exercise Ball, Pull up bar, Squat Rack, Suspension (TRX), Chair Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Day 4

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 120s between rounds
1A.Diamond Pushup See Exercise Notes	3-4 rounds	AMAP reps	0s
1B.Push-up See Exercise Notes	3-4 rounds	AMAP reps	0s
1C.Wide Grip Push Ups See Exercise Notes	3-4 rounds	AMAP reps	120s
2.Crunch (on stability ball, arms crossed)	3 sets	10-15 reps	60s
3.Side Plank	3 sets	30-60s	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Neutral-Grip Pullup	4 sets	8-15 reps	90s
2.Inverted Row	4 sets	10-15 reps	90s
3.Suspension Pull Up	3-4 sets	10-15 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.Bulgarian Split Squat on Chair	4 sets	10-15 reps	60s
2.Bodyweight Side Lunge	4 sets	10-15 reps	60s
3.Bodyweight Jump Squat	3 sets	30-40s	60s

Day 5

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Dead Stop Push Up See Exercise Notes	4 rounds	10-15 reps	0s
1B.Suspended Inverted Row See Exercise Notes	4 rounds	10-15 reps	90s
2.Bodyweight Lunge	3 sets	15-20 reps	60s
3.Bicycle Crunch	3 sets	10-15 reps	60s

Date Created: 12/20/2018, UTC

Last Updated: 10/26/2021, UTC

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