WimFit WIMFIT Open in WimFit
Workout Plan

Bodyweight Workout Plan

A 4-day bodyweight workout plan that requires zero equipment. Build strength, muscle, and endurance anywhere using just your body weight.

4 Training Days
3 Rest Days
21 Total Exercises
15 Unique Movements
Open in WimFit

What is a bodyweight workout plan?

A bodyweight workout plan is a training program that uses only your own body weight for resistance, requiring zero equipment. This 4-day plan can be done in any space large enough to lie down in and builds real strength and muscle through progressive bodyweight exercises.

How is the bodyweight plan structured?

The program follows a push/legs/pull/full body structure across four sessions per week. Push-ups and dip variations build chest and triceps, pull-ups develop back and biceps, squat and lunge variations work the lower body, and planks, mountain climbers, and burpees provide core strength and conditioning.

How do you progress with bodyweight training?

Progress bodyweight training by increasing reps, slowing the tempo, adding pauses, or advancing to harder variations such as archer push-ups, pistol squats, or muscle-ups. When standard push-ups become easy for 20 or more reps, it is time to try a harder variation rather than just adding more reps.

Ready to Start Training?

Import this plan into WimFit and start logging your workouts today.

Start This Plan Browse All Plans