When it comes to workout plans, bodyweight isn't always something that comes to mind. It's easy to think of it as easy or something that's too lightweight, but in reality, that’s just not the case. There are a load of exercises out there that you can choose from, and they can be as easy or as challenging as they need to be.

We’ve put together this 6 week bodyweight workout plan as a place to help you get started. Some of the exercises do require equipment for you to get the most out of your exercises though, so do bear that in mind. Bodyweight doesn't always mean equipment free.


Want to move fast? Jump to the right section below.


The Structure

The bodyweight workout plan follows a simple push pull legs type structure, like a lot of workouts do. It’s one of the best ways to work out since it’s so efficient. You’re hitting every major muscle group in just 3 workouts a week. What’s not to love.

That means you have 3 workouts a week, for a total of 6 weeks. The difference is though, every two weeks, things get a little trickier. This is one of the best ways to make sure that you're going to progress as best you can do.

The Exercises

The exercises range from everything, like push-ups and squats through to the more hardcore exercises like pull-ups and lunges. There's something for everyone, and they all have ways to make them easier or harder, depending on your skill level. That's what makes the plan so useful.

The Workout Plan

So that’s a quick overview, but it’s not what you came for. Here’s the 6-week bodyweight workout plan in all of its glory.

Pull

woman doing pull ups
Muscle group Exercise Reps Rest
Week 1&2
BackTRX Rows3x1045 Seconds
 Lat Slide3x1045 Seconds
 Hyper Extensions3x1045 Seconds
BicepsNeutral Grip Chin Up3x1045 Seconds
    
Week 3&4   
BackInverted Rows3x1045 Seconds
 Lat Slide3x1045 Seconds
 Super Mans3x1045 Seconds
BicepsNeutral Grip chin Up3x1045 Seconds
    
Week 5&6   
BackPull Up3x1045 Seconds
 Lat Slide3x1045 Seconds
 Aqua Mans3x1045 Seconds
BicepsChin Up3x1045 Seconds

Push

woman doing push ups
Muscle GroupExerciseRepsRest
Week 1&2
ChestIncline Push-Ups4x1245 Seconds
 Push-Ups4x1245 Seconds
ShouldersDive Bomb Push-Ups4x1245 Seconds
TricepsTricep Dips4x1245 Seconds
    
Week 3&4   
ChestPush Ups4x1245 Seconds
 Decline Push-Ups4x1245 Seconds
ShouldersDive Bomb Push-Ups4x1245 Seconds
TricepsTricep dips4x1245 Seconds
    
Week 5&6   
ChestDecline Push Ups4x1245 Seconds
 Push-Ups4x1245 Seconds
 Chest Dip4x1245 Seconds
ShouldersDive Bomb Push-Ups4x1245 Seconds
TricepsDiamond Push Up4x1245 Seconds
 Tricep Dip4x1245 Seconds

Legs

man doing squats
ExerciseRepsRest
Week 1&2  
Squats3x1045 Seconds
Box Jumps3x1045 Seconds
Lunges3x1045 Seconds
Side Lunges4x1245 Seconds
Mule Kicks3x1045 Seconds
Calf Raises3x1045 Seconds
   
 Week 3&4  
Squats4x1045 Seconds
Box Jumps4x1045 Seconds
Lunges4x1045 Seconds
Side Lunges4x1245 Seconds
Mule Kicks3x1045 Seconds
Calf Raises3x1045 Seconds
   
 Week 5&6  
Split Squats4x1245 Seconds
Box Jumps4x1245 Seconds
Lunges4x1245 Seconds
Side Lunges4x1245 Seconds
Bridges3x1045 Seconds
Single-Leg Calf Raises2x545 Seconds

Download the plan here:

That’s the whole plan in all of its glory. It might be challenging, and it might be easy. It all depends on your starting point. No matter why you’re trying it though, spicing up your training is never a bad idea, and bodyweight training is an awesome way to boost your functional strength and improve stability too. Give it a try and see what you think!


man doing lunges

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.