Bodybuilding bodyweight workout offers a versatile approach that can be adapted anywhere, requiring minimal equipment such as resistance bands, rubber bands, and weight vests.
This type of workout emphasizes bodyweight exercises like pushups, pull-ups, and squats, which are crucial for building muscle and boosting strength.
The beauty of bodybuilding bodyweight workouts lies in their simplicity and the variety of options they provide, allowing people of all fitness levels to tailor their training.
Bodybuilding bodyweight workouts use your own body weight to build muscle and strength through various exercises, without any equipment needed. Diamond pushups and pistol squats target specific muscles, enhancing difficulty.
Variations like pushups and dips boost strength and stability. Combining ply metrics with bodyweight exercises maximizes fat burn and cardiovascular health.
Incorporating tools like rings and working with a training partner can enhance bodybuilding bodyweight workouts, ensuring proper form and focus.
Ideal for muscle endurance, these workouts offer varied motion and tension adjustments, continuously challenging the body for significant results. In this article we will discuss everything about Bodybuilding Bodyweight Workout.
| Category | Details |
| Main Goal | Build Muscle |
| Workout Type | Full Body |
| Training Level | Beginner |
| Program Duration | 4 weeks |
| Days Per Week | 4 |
| Time Per Workout | 30 60 minutes |
| Equipment Required | Bodyweight |
| Target Gender | Male & Female |
| Recommended Supplements | Whey Protein, Pre Workout (optional), Creatine, Fish Oil (optional), Multivitamin |
Bodybuilding Bodyweight Workout Description
Bodyweight training, which the Ancient Greeks even practiced, shows that you don’t need a gym or lots of equipment to build muscle and get in shape.
This type of workout can improve your strength, stamina, and endurance using just your body weight. It’s similar to the exercises we did in middle school gym classes or the basic training in the military, where the focus is on using your body instead of machines or supplements.
Without the need for miracle pills or special food fixes, bodyweight training is a straightforward way to lose fat and keep fit. You can do these workouts almost anywhere, like in a park or even your living room, making it very flexible.
Even if you take a break or are on a trip, you can easily get back into your routine. The simple plan is to keep consistent, which helps achieve great results with just basic exercises.
Total Bodyweight Blast Program
- Workout Frequency: Do each workout once or twice a week.
- Exercise Flow: Complete each complex continuously without resting between exercises. Rest for one minute after finishing each complex
- Program Duration: Try sticking to the program for at least four weeks, especially during travel or when you don’t have access to gym equipment.
- Warm Up: Always start with a dynamic warm up to get your muscles ready.
- Cardio Option: Optionally, you can add steady state or HIIT cardio after each workout session.
- How to Do Complexes: Exercises in complexes are marked with numbers (like 1A, 2A, 3A). Do them one after another without any break. Once you finish, rest for a minute.
- Rounds and Reps: Depending on your fitness level and experience, perform each complex for 2 5 rounds. Aim for 10 20 repetitions per exercise to keep challenging you.
- AMRAP: This stands for As Many Reps as Possible, pushing you to do as many repetitions as you can during the workout.
Workout 1
Complex 1
Pushups: Start with regular pushups.
Medium Grip Pull Ups: Follow with pull ups using a medium grip.
Handstand or Jackknife Pushups: Next, choose between handstands or jackknife pushups.
Diamond Pushups: Do pushups with your hands close together to form a diamond shape.
Inverted Rack Curl: Finish the first complex with inverted rack curls.
Complex 2
Single Leg Calf Raise: Begin by raising your calf on one leg.
Jump Squat: Follow with jump squats for explosive power.
Walking Lunge: Do walking lunges to work on lower body strength.
Hanging Leg Raise: Continue with hanging leg raises for core strength.
Short All Out Sprint: Conclude with a short, intense sprint either outdoors or on a treadmill.
| Exercise | Sets | Reps |
Complex 1 |
||
| Push Up | 2 5 | 10 20 |
| Medium Grip Pull Up | 2 5 | 10 20 |
| Handstand or Jackknife Push Up | 2 5 | 10 20 |
| Diamond Push Up | 2 5 | 10 20 |
| Inverted Rack Curl Up | 2 5 | 10 20 |
Complex 2 |
||
| Single Leg Calf Raise | 2 5 | 10 20 |
| Jump Squat | 2 5 | 10 20 |
| Walking Lunge | 2 5 | 10 20 |
| Hanging Leg Raise | 2 5 | 10 20 |
| Short All Out Sprint Outdoors or on a Treadmill | 2 5 | Distance & Duration varies by fitness level & experience |
Workout 2
Complex 1
Feet elevated Pushup: Raise feet on a bench for pushups.
Wide Grip Inverted Row: Use a wide grip on a bar for rows.
Triceps Press/Dips: Choose triceps press or dips on bars.
Reverse Grip Pull Up: Palms facing you, shoulder width apart.
Crunches/Planks: Select floor crunches or hold a plank.
Complex 2
Box Jump/Jump Squats: Perform box jumps or jump squats.
Bulgarian Split Squat: Do split squats with one leg on a bench.
Reverse Lunge: Alternate legs in reverse lunges.
Bench Step Up: Step up onto a bench with alternating legs.
All Out Sprint: Finish with a quick sprint, outdoors or treadmill.
| Exercise | Sets | Reps/Duration | |
| Feet Elevated Push Up | 2 5 | 10 20 | |
| Wide Grip Inverted Row | 2 5 | 10 20 | |
| Rack Triceps Press or Parallel Bar Dips | 2 5 | 10 20 | |
| Shoulder Width Reverse Grip Pull Up | 2 5 | 10 20 | |
| Floor Crunch or Planks | 2 5 | 10 20 | |
| Box Jump or Jump Squat | 2 5 | 10 20 | |
| Bulgarian Split Squat | 2 5 | 10 20 | |
| Reverse Lunge | 2 5 | 10 20 | |
| Bench Step Up | 2 5 | 10 20 | |
| Short All Out Sprint Outdoors or Treadmill | 2 5 | Distance & Duration vary based on fitness level & experience |
Training tips for some of the more distinctive movements listed
- Pushup with lifted feet
For an effective pushup with lifted feet, place your feet on a bench or chair to elevate them from the floor. This setupsetup engages your abs and torso more deeply, enhancing the workout’s intensity and efficiency.
- Inverted row with wide grip
Begin by setting a bar at about waist height in a Smith machine or squat rack bar. Lie beneath the bar and grab it with a wide grip, ensuring your feet are flat on the ground and your body is in a straight line from your shoulders to your ankles. This beginner friendly setup effectively targets the back and abs region.
- Jackknife pushup exercise
The Jackknife pushup exercise involves starting in a downward dog position, similar to a beginner handstand pushup. Your hands and feet are on the ground, with your hips and butt in the air. As you move into the pushup, bend your elbows and bring your shoulders close to your hands. This jackknife version mimics a shoulder press and is excellent for those familiar with yoga.
- Rack curl inverted
To perform a rack curl inverted, set a bar at a height that allows you to hang beneath it with extended arms. The grip should be about shoulder width, and your body should be straight. This position increases the difficulty level of the row, emphasizing the biceps and back.
- Press your rack triceps.
Using a Smith machine bar, adjust the bar to waist height. Lie underneath and grip the bar with hands about body width apart, positioning the bar over your forehead (nose breaker position). This exercise, known as the rack triceps press, is excellent for targeting the triceps.
- Box Leap
For the Box Leap, you’ll need a sturdy box or platform set on the floor. This exercise, similar to box jumps and jump squats, helps develop power but must be performed with care to minimize knee stress and ensure joint safety.
- Squat in split Bulgarian
The split Bulgarian squat requires one foot on a bench behind you and the other foot on the floor in front. Lower your body by bending your knee on the front leg and keeping the weight on the heel to enhance the challenge of this body weight exercise. Use a pad under your knee if needed to ease into the urge to go deeper.
- The treadmill
Depending on your fitness level and experience, adjust the treadmill’s speed and intensity level to accommodate a comfortable duration and distance. Sprints can be incorporated to vary the intensity, making the treadmill a versatile tool in any workout regime.
- Inverted lunge
Start the inverted lunge by stepping one foot back into a reverse lunge while maintaining proper form and technique. This lunge variation focuses on knee and hip stability and is excellent for building strength through repetitive stride and rep execution.
Frequently Asked Questions
What Is Bodyweight Bodybuilding?
Bodyweight bodybuilding uses your own body’s weight as resistance to exercise. These exercises target multiple muscles, building strength and stability. Since no machines or weights are needed, you can do them almost anywhere.
Can You Use Bodyweight Exercises To Build Muscle?
Yes, bodyweight exercises are great for building muscle and improving fitness. You can do them anywhere without equipment or a gym membership. They’re especially good for beginners who might not have access to traditional weightlifting gear.
Do Bodyweight Exercises Promote Health?
While some might believe that bodyweight exercises are less effective than weight training, the truth is they can be just as good. By challenging your muscles with repetitions, increasing tension, and pushing to fatigue, you can effectively build strength and muscle endurance.
Is It Possible To Gain Muscle With Bodyweight Exercises?
Absolutely, bodyweight exercises can help build muscle. To maximize muscle growth, increase the number of repetitions, reduce rest times, try different exercise variations, train until failure, extend the time under tension, and use mechanical drop sets.