Free personalized workout plan

Bodyweight training 4 days a week

By Nemanja Matovic

Experience

Beginner (1-2 years)

Days per week

4 days

Time

45 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
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

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Equipment

Bodyweight, Chair, Exercise Ball, Pull up bar, Suspension (TRX)

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

45 minutes

Genders

Female, Male

Days per week

4 days

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
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

Show More

Equipment

Bodyweight, Chair, Exercise Ball, Pull up bar, Suspension (TRX)

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1

Perform Weeks 1-3


ExerciseSetsRepsRestNotes
1A. Diamond Pushup
Diamond Pushup
3 - 4 sets10 - AMAP reps120s
A1 Rest 30 seconds before A2
1B. Push-up3 - 4 sets10 - AMAP reps120s
A2 Rest 30 seconds before A3
1C. Wide Grip Push Ups
Wide Grip Push Ups
3 - 4 sets10 - AMAP reps120s
A3 Rest 30 seconds before repeating a cycle.
2. Crunch (on stability ball, arms crossed)
Crunch (on stability ball, arms crossed)
3 sets10 - 15 reps60s
3. General Side Plank
General Side Plank
3 sets30 - 60s60s

ExerciseSetsRepsRestNotes
1. Neutral-Grip Pullup4 sets8 - 15 reps90s
2. Inverted Row
Inverted Row
4 sets10 - 15 reps90s
3. Suspension Pull Up3 - 4 sets10 - 15 reps60s

ExerciseSetsRepsRestNotes
1A. Dead Stop Push Up
Dead Stop Push Up
4 sets10 - 15 reps90s
A1 Rest 90 seconds before A2
1B. Suspended Inverted Row4 sets10 - 15 reps90s
A2
2. Bodyweight Lunge3 sets15 - 20 reps60s
3. Bicycle Crunch3 sets10 - 15 reps60s

Date Created: 12/20/18, 10:25 AM


Last Updated: 9/12/20, 9:39 PM

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