6 Week Bodyweight Workout Plan
15th Nov 19
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
| Muscle group | Exercise | Reps | Rest |
| Week 1&2 | |||
| Back | TRX Rows | 3×10 | 45 Seconds |
| Lat Slide | 3×10 | 45 Seconds | |
| Hyper Extensions | 3×10 | 45 Seconds | |
| Biceps | Neutral Grip Chin Up | 3×10 | 45 Seconds |
| Week 3&4 | |||
| Back | Inverted Rows | 3×10 | 45 Seconds |
| Lat Slide | 3×10 | 45 Seconds | |
| Super Mans | 3×10 | 45 Seconds | |
| Biceps | Neutral Grip chin Up | 3×10 | 45 Seconds |
| Week 5&6 | |||
| Back | Pull Up | 3×10 | 45 Seconds |
| Lat Slide | 3×10 | 45 Seconds | |
| Aqua Mans | 3×10 | 45 Seconds | |
| Biceps | Chin Up | 3×10 | 45 Seconds |
Push
| Muscle Group | Exercise | Reps | Rest |
| Week 1&2 | |||
| Chest | Incline Push-Ups | 4×12 | 45 Seconds |
| Push-Ups | 4×12 | 45 Seconds | |
| Shoulders | Dive Bomb Push-Ups | 4×12 | 45 Seconds |
| Triceps | Tricep Dips | 4×12 | 45 Seconds |
| Week 3&4 | |||
| Chest | Push Ups | 4×12 | 45 Seconds |
| Decline Push-Ups | 4×12 | 45 Seconds | |
| Shoulders | Dive Bomb Push-Ups | 4×12 | 45 Seconds |
| Triceps | Tricep dips | 4×12 | 45 Seconds |
| Week 5&6 | |||
| Chest | Decline Push Ups | 4×12 | 45 Seconds |
| Push-Ups | 4×12 | 45 Seconds | |
| Chest Dip | 4×12 | 45 Seconds | |
| Shoulders | Dive Bomb Push-Ups | 4×12 | 45 Seconds |
| Triceps | Diamond Push Up | 4×12 | 45 Seconds |
| Tricep Dip | 4×12 | 45 Seconds |
Legs
| Exercise | Reps | Rest |
| Week 1&2 | ||
| Squats | 3×10 | 45 Seconds |
| Box Jumps | 3×10 | 45 Seconds |
| Lunges | 3×10 | 45 Seconds |
| Side Lunges | 4×12 | 45 Seconds |
| Mule Kicks | 3×10 | 45 Seconds |
| Calf Raises | 3×10 | 45 Seconds |
| Week 3&4 | ||
| Squats | 4×10 | 45 Seconds |
| Box Jumps | 4×10 | 45 Seconds |
| Lunges | 4×10 | 45 Seconds |
| Side Lunges | 4×12 | 45 Seconds |
| Mule Kicks | 3×10 | 45 Seconds |
| Calf Raises | 3×10 | 45 Seconds |
| Week 5&6 | ||
| Split Squats | 4×12 | 45 Seconds |
| Box Jumps | 4×12 | 45 Seconds |
| Lunges | 4×12 | 45 Seconds |
| Side Lunges | 4×12 | 45 Seconds |
| Bridges | 3×10 | 45 Seconds |
| Single-Leg Calf Raises | 2×5 | 45 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!
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.
5% off
