Bodyweight Training Workout Program — Free Training Plan

Sample Programs

Intermediate/Advanced Bodyweight - Skills & Strength

12 weeks intermediate, advanced

Intermediate to Advanced. Master bodyweight skills and build impressive strength.

Advanced calisthenics. Build skills like pull-ups, dips, advanced push-ups. Train 4x/week.

#	Exercise	Sets x Reps	Notes
1	Pull-Ups	5x5-10	MAIN SKILL. Dead hang to chin over bar. Add weight if 10+ easy.
2	Chin-Ups	4x6-10	Underhand grip. Bicep emphasis. Different angle.
3	Wide Grip Pull-Up	3x5-8	Lat width. Wider grip. Harder variation.
4	Bodyweight Row	3x15-20	Horizontal pull. High reps. Volume work.
5	Hanging Leg Raise	3x10-15	Core and grip. Strict form. No swinging.

#	Exercise	Sets x Reps	Notes
1	Chest Dips	5x6-12	MAIN SKILL. Lean forward. Chest focus. Add weight if 12+ easy.
2	Push-Up Variation	4x15-20	Inside leg kick push-up. Dynamic movement.
3	Close-Grip Push-Up	4x12-15	Tricep emphasis. Hands close together.
4	Wide Chest Dips	3x10-15	Wide grip dips. Chest stretch. High parallel bars.
5	Plank	3x	Long holds. Add weight if easy. Core endurance.

#	Exercise	Sets x Reps	Notes
1	Jump Squat	4x15-20	Explosive. Jump high. Land soft. Power work.
2	Split Squat	4x12-15 each	Suspended or elevated. Single leg strength.
3	Semi Squat Jump	3x15-20	Continuous jumps. Explosive endurance.
4	Straight Leg Raise	3x10-15	Hanging. Legs straight. Advanced core.
5	Side Plank Hip	3x12-15 each	Side plank with hip adduction. Oblique work.

#	Exercise	Sets x Reps	Notes
1	Side-to-Side Chin	4x6-10	ADVANCED. Pull to one side, then other. Skill work.
2	Elbow Dips	4x10-15	Forearm dips. Different angle. Tricep burn.
3	Suspended Push-Up	3x12-15	Unstable surface. Core engagement. Advanced.
4	Reverse Crunch	3x15-20	Suspended if possible. Lower abs focus.
5	Overhead Crunch	3x20-25	Hands overhead. Full range. Abs burn.

Beginner Bodyweight

8 weeks beginner

Beginner lifters training with bodyweight only.

No-equipment program using progressive calisthenics.

#	Exercise	Sets x Reps	Notes
1	Push-Up	3x8-12	Chest to floor.
2	Pike-to-Cobra Push-Up	3x8-10	Hips up, press down.
3	Triceps Dip	3x8-10	Bench dip ok.
4	Plank with Twist	3x30sec
5	Mountain Climbers	3x20	Fast feet.

#	Exercise	Sets x Reps	Notes
1	Pull-Up	3xmax	Band assisted if needed.
2	Inverted Row	3x10-12	Table or low bar.
3	Chin-Up	3xmax	Supinated grip.
4	Dead Bug	3x8-10	Slow and controlled.
5	Cross Body Crunch	3x20

#	Exercise	Sets x Reps	Notes
1	Jump Squat	3x15-20	Full depth.
2	Dumbbell Lunge	3x10-12	Control descent.
3	Glute Bridge	3x15-20	Squeeze at top.
4	Single Leg Calf Raise	3x15
5	Burpees	3x8-10	Full range.

#	Exercise	Sets x Reps	Notes
1	Push-Up	3x8-12	Chest to floor.
2	Pike-to-Cobra Push-Up	3x8-10	Hips up, press down.
3	Triceps Dip	3x8-10	Bench dip ok.
4	Plank with Twist	3x30sec
5	Mountain Climbers	3x20	Fast feet.