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.

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.

 

shot of woman doing pull ups

 

Pull

Week 1&2
Muscle group Exercise Reps Rest
Back TRX Rows 3x10 45 Seconds
  Lat Slide 3x10 45 Seconds
  Hyper Extensions 3x10 45 Seconds
Biceps Neutral Grip chin Up 3x10 45 Seconds
Week 3&4
Muscle group Exercise Reps Rest
Back Inverted Rows 3x10 45 Seconds
  Lat Slide 3x10 45 Seconds
  Super Mans 3x10 45 Seconds
Biceps Neutral Grip chin Up 3x10 45 Seconds
Week 4&5
Muscle group Exercise Reps Rest
Back Pull Up 3x10 45 Seconds
  Lat Slide 3x10 45 Seconds
  Aqua Mans 3x10 45 Seconds
Biceps Chin Up 3x10 45 Seconds

 

woman doing bodyweight exercise

 

Push

Muscle group Exercise Reps Rest
Chest Incline Push-Ups 4x12 45 Seconds
  Push-Ups 4x12 45 Seconds
Shoulders Dive Bomb Push-Ups 4x12 45 Seconds
Triceps Tricep Dips 4x12 45 Seconds
Week 3&4
Muscle group Exercise Reps Rest
Chest Push Ups 4x12 45 Seconds
  Decline Push-Ups 4x12 45 Seconds
Shoulders Dive Bomb Push-Ups 4x12 45 Seconds
Triceps Tricep dips 4x12 45 Seconds
Week 5&6
Muscle Group Exercise Reps Rest
Chest Decline Push Ups 4x12 45 Seconds
  Push-Ups 4x12 45 Seconds
  Chest Dip 4x12 45 Seconds
Shoulders Dive Bomb Push-Ups 4x12 45 Seconds
Triceps Diamond Push Up 4x12 45 Seconds
  Tricep Dip 4x12 45 Seconds

 

Man doing bodyweight squats

 

Legs

Week 1&2
  Squats 3x10 45 Seconds
  Box Jumps 3x10 45 Seconds
  Lunges 3x10 45 Seconds
  Side Lunges 4x12 45 Seconds
  Mule Kicks 3x10 45 Seconds
  Calf Raises 3x10 45 Seconds
Week 3&4
  Squats 4x10 45 Seconds
  Box Jumps 4x10 45 Seconds
  Lunges 4x10 45 Seconds
  Side Lunges 4x12 45 Seconds
  Mule Kicks 3x10 45 Seconds
  Calf Raises 3x10 45 Seconds
Week 5&6
  Split Squats 4x12 45 Seconds
  Box Jumps 4x12 45 Seconds
  Lunges 4x12 45 Seconds
  Side Lunges 4x12 45 Seconds
  Bridges 3x10 45 Seconds
  Single-Leg Calf Raises 2x5 45 Seconds

 

 

 

 

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!

 

 


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.