Free 6 Week Bodyweight Training Plan to Build Pure Muscle w/ PDF
I’ve designed an ultimate 6 week bodyweight workout plan for those who want to improve their aesthetics and functional fitness at home with little to no equipment.
This exercise plan involves performing bodyweight exercises four days a week only. It is based on a full-body, upper-lower split, and combined body part split (mixing upper and lower body muscles in each session).
The combination of three different splits will keep you engaged and help you bolster fundamental strength, increase endurance, build lean mass, and improve your body composition over time.
It is suitable for all fitness levels; whether you’re a male or female, beginner or pro, you can follow this workout schedule to enhance your fitness level.
I’ll also share a free printable PDF of this workout program so you can download it and keep it handy.
Workout Plan Summary
| Workout Goal | Build Muscle and Improve Shape |
| Training Type | Full-body, Upper-Lower, and Mixed |
| Program Duration | Six weeks |
| Sessions/Week | 4-5 days a week |
| Duration/session | 30-45 minutes |
| Target Gender | Male and Females |
| Experienced Require | Beginner to Intermediate |
| Alternate Plan | 3-Day Bodyweight Workout Plan |
If you wish to change/replace any exercises, here are all options:
- Bodyweight Hamstring Exercises
- The 10 Best Bodyweight Exercises for Arms
- Bodyweight Exercises for Back at Home
- Bodyweight Shoulder Exercises
- 5 Rear Delt Bodyweight Exercises
- 13 Best Bodyweight Push Exercises
- 15 Best Bodyweight Pull Exercises
- 5 Best Bodyweight Lat Exercises
Once you complete the routine for the desired time, you can follow this bodyweight workout plan to get ripped.
6 Week Bodyweight Training Plan to Revamp Your Fitness at Home
- Week 1: Full Body Routine
- Week 2: Upper Lower Split
- Week 3: Combined Body Part Split
- Week 4: Total Body Workout
- Week 5: Upper Lower Split
- Week 6: Mixed Body Part Split
Week 1 – Bodyweight Full Body Routine
Monday – Muscle-Building Workout
| Exercise | Reps | Sets | Rest |
|---|
| Goblet Squat | 15-20 | 4 | 45-sec |
| Incline Push-up | 10-20 | 4 | 1-min |
| Front Lunges | 10/leg | 3 | 30-sec |
| Lying Triple Flies | 10-12 | 4 | 45-sec |
| Sit-up | 10-15 | 4 | 45-sec |
| Triceps Extension | 10-12 | 4 | 1-min |
Wednesday – Strength Workout
| Exercise | Reps | Sets | Rest |
|---|
| Curtsy Lunges | 15-20 | 4 | 45-sec |
| Standard Push-up | 10-20 | 4 | 1-min |
| Front Lunges | 10/leg | 3 | 30-sec |
| Archer Push-up | 10-12 | 4 | 45-sec |
| Rear Delt Retraction | 10-15 | 4 | 45-sec |
| Renegade Row | 8/side | 4 | 1-min |
Thursday – Bodyweight Cardio
| Exercise | Reps | Sets | Rest |
|---|
| Jumping Jacks | 15-sec | 3 | 15-sec |
| Mountain Climber | 15-sec | 3 | 15-sec |
| Burpees | 6-8 | 4 | 45-sec |
| Shoulder Taps | 10/side | 4 | 15-sec |
| Alternating Heel Tap | 10/side | 3 | 15-sec |
| Reverse Crunches | 10-12 | 3 | 15-sec |
| Front Plank | 45-second | 3 | 30-sec |
Saturday – Muscle-Building Workout
| Exercise | Reps | Sets | Rest |
|---|
| Goblet Squat | 15-20 | 4 | 45-sec |
| Decline Push-up | 10-20 | 4 | 1-min |
| BW Lateral Raises | 10/leg | 3 | 30-sec |
| Lying IYT Raises | 10-12 | 4 | 45-sec |
| Standing Calf Raises | 10-15 | 4 | 45-sec |
| Scapula Push-up | 10-12 | 4 | 1-min |
Week 2 – Bodyweight Upper Lower Split
| Exercise | Reps | Sets | Rest |
|---|
| Negative Push-Up | 6-8 | 3 | 30-sec |
| Superman Pull | 10-12 | 4 | 30-sec |
| Floor Dips | 10-12 | 3 | 45-sec |
| Decline Press-up | 10-12 | 3 | 1-min |
| BoW Rear Delt Raise | 8-10 | 3 | 1-min |
| Lateral Raises | 8/side | 3 | 30-sec |
| Scapular Push-up | 8-10 | 3 | 1-min |
Tuesday – Bodyweight Lower Body Workout
| Exercise | Reps | Sets | Rest |
|---|
| Regular Squat | 15-20 | 4 | 1-min |
| Reverse Lunge | 10/leg | 3 | 30-sec |
| 1-Leg Hamstring Bridge | 10/leg | 3 | 30-sec |
| Glute Kickback | 10/side | 3 | 30-sec |
| Single-leg Calf Raises | 10/leg | 4 | 30-sec |
Wednesday – Cardio Workout
| Exercise | Reps | Sets | Rest |
|---|
| Jumping Jacks | 15-sec | 3 | 15-sec |
| Crossbody Mt. Climber | 15-sec | 3 | 15-sec |
| Burpees | 6-8 | 4 | 45-sec |
| Plank Knee Taps | 10/side | 4 | 15-sec |
| Alternating Heel Tap | 10/side | 3 | 15-sec |
| Reverse Crunches | 10-12 | 3 | 15-sec |
| Front Plank | 45-second | 3 | 30-sec |
| Exercise | Reps | Sets | Rest |
|---|
| Close-grip Pushup | 10-12 | 3-4 | 1-min |
| Renegade Row | 6/side | 3-4 | 1-min |
| Lying Triple Flies | 6-8 | 3-4 | 45-sec |
| Archer pushup | 6/side | 2-3 | 45-sec |
| Sphinx Push-ups | 8-10 | 3-4 | 1-min |
| Superman w/ External Arm Rotation | 8-12 | 3-4 | 1-min |
| Pike Pushups | 6-8 | 3-4 | 90-sec |
Saturday – Bodyweight Leg Workout
| Exercise | Reps | Sets | Rest |
|---|
| Frog Squat | 10-12 | 3-4 | 45-sec |
| Single-Leg RDL | 6/leg | 3-4 | 30-sec |
| Glutes Bridge | 10-12 | 3-4 | 45-sec |
| Hamstring March | 10/leg | 2-3 | 30-sec |
| Frog Pump | 10-12 | 2-3 | 45-sec |
| Donkey Calf Raises | 15-20 | 3-4 | 45-sec |
Week 3 – Combined Body Part Split
- Monday: Chest, Arms, and Back
- Tuesday: Legs, Shoulder, and Abs
- Wednesday: OFF
- Thursday: Chest, Arms, and Back
- Friday: Bodyweight Cardio
- Saturday: Legs, Shoulder, and Abs
- Sunday: OFF
Monday – Chest, Arms, and Back
| Exercise | Reps | Sets | Rest |
|---|
| Incline Push-ups | 10-15 | 3-4 | 45-sec |
| Standard Push-up | 10-15 | 3-4 | 1-min |
| Superman Pull | 10-15 | 3-4 | 30-sec |
| Scapular Push-up | 10-12 | 3-4 | 1-min |
| Spinxh Push-up | 10-12 | 3-4 | 1-min |
| Floor Dips | 10-12 | 3-4 | 1-min |
Tuesday – Legs, Shoulder, and Abs
| Exercise | Reps | Sets | Rest |
|---|
| Standard Squat | 15-20 | 2-3 | 45-sec |
| Front Lunges | 10/leg | 2-3 | 1-min |
| Single-leg Bridge | 10/leg | 2-3 | 30-sec |
| Plie Squat Calf Raises | 10-12 | 3-4 | 1-min |
| Decline Push-ups | 8-12 | 2-3 | 1-min |
| BW Lateral Raise | 10/side | 3-4 | 1-min |
| Lying Reverse Fly | 8-12 | 2-3 | 30-sec |
| Leg Raises | 8-12 | 3-4 | 30-sec |
| Sit-ups | 8-12 | 3-4 | 1-min |
Thursday – Chest, Arms, and Back
| Exercise | Reps | Sets | Rest |
|---|
| Archer Push-up | 10-15 | 3-4 | 45-sec |
| Lying IYT Raises | 10-15 | 3-4 | 1-min |
| Close-Grip Push-up | 10-15 | 3-4 | 30-sec |
| Renegade Row | 10-12 | 3-4 | 1-min |
| Spinxh Push-up | 10-12 | 3-4 | 1-min |
| Lying Superman Row | 10-12 | 3-4 | 1-min |
Friday – Bodyweight Cardio
| Exercise | Reps | Sets | Rest |
|---|
| Jumping Jacks | 15-sec | 4 | 15-sec |
| Mountain Climber | 15-sec | 4 | 15-sec |
| Burpees | 6-8 | 4 | 45-sec |
| Shoulder Taps | 10/side | 4 | 15-sec |
| Alternating Heel Tap | 10/side | 4 | 15-sec |
| Reverse Crunches | 10-12 | 4 | 15-sec |
| Front Plank | 45-second | 4 | 30-sec |
Saturday – Legs, Shoulder, and Abs
| Exercise | Reps | Sets | Rest |
|---|
| Archer Squat | 15-20 | 2-3 | 45-sec |
| Reverse Lunges | 10/leg | 2-3 | 1-min |
| Single-leg RDL | 10/leg | 2-3 | 30-sec |
| Glute Bridge | 10-12 | 3-4 | 1-min |
| Decline Push-ups | 8-12 | 2-3 | 1-min |
| BW Lateral Raise | 10/side | 3-4 | 1-min |
| Rear Delt Raise | 8-12 | 2-3 | 30-sec |
| Reverse Crunches | 10-15 | 3-4 | 30-sec |
| Russian Twist | 10/side | 3-4 | 1-min |
Week 4 – Bodyweight Total Body Workout
Monday – Muscle-Building Workout
| Exercise | Reps | Sets | Rest |
|---|
| Goblet Squat | 15-20 | 4 | 45-sec |
| Incline Push-up | 10-20 | 4 | 1-min |
| Front Lunges | 10/leg | 3 | 30-sec |
| Lying Triple Flies | 10-12 | 4 | 45-sec |
| Sit-up | 10-15 | 4 | 45-sec |
| Triceps Extension | 10-12 | 4 | 1-min |
Wednesday – Strength Workout
| Exercise | Reps | Sets | Rest |
|---|
| Curtsy Lunges | 15-20 | 4 | 45-sec |
| Standard Push-up | 10-20 | 4 | 1-min |
| Front Lunges | 10/leg | 3 | 30-sec |
| Archer Push-up | 10-12 | 4 | 45-sec |
| Rear Delt Retraction | 10-15 | 4 | 45-sec |
| Renegade Row | 8/side | 4 | 1-min |
Thursday – Bodyweight Cardio
| Exercise | Reps | Sets | Rest |
|---|
| Jumping Jacks | 15-sec | 3 | 15-sec |
| Mountain Climber | 15-sec | 3 | 15-sec |
| Burpees | 6-8 | 4 | 45-sec |
| Shoulder Taps | 10/side | 4 | 15-sec |
| Alternating Heel Tap | 10/side | 3 | 15-sec |
| Reverse Crunches | 10-12 | 3 | 15-sec |
| Front Plank | 45-second | 3 | 30-sec |
Saturday – Muscle-Building Workout
| Exercise | Reps | Sets | Rest |
|---|
| Goblet Squat | 15-20 | 4 | 45-sec |
| Decline Push-up | 10-20 | 4 | 1-min |
| BW Lateral Raises | 10/leg | 3 | 30-sec |
| Lying IYT Raises | 10-12 | 4 | 45-sec |
| Standing Calf Raises | 10-15 | 4 | 45-sec |
| Scapula Push-up | 10-12 | 4 | 1-min |
Week 5 – Bodyweight Split Workout
| Exercise | Reps | Sets | Rest |
|---|
| Negative Push-Up | 6-8 | 3 | 30-sec |
| Superman Pull | 10-12 | 4 | 30-sec |
| Floor Dips | 10-12 | 3 | 45-sec |
| Decline Press-up | 10-12 | 3 | 1-min |
| BW Rear Delt Raise | 8-10 | 3 | 1-min |
| Lateral Raises | 8/side | 3 | 30-sec |
| Scapular Push-up | 8-10 | 3 | 1-min |
Tuesday – Bodyweight Lower Body Workout
| Exercise | Reps | Sets | Rest |
|---|
| Regular Squat | 15-20 | 4 | 1-min |
| Reverse Lunge | 10/leg | 3 | 30-sec |
| 1-Leg Hamstring Bridge | 10/leg | 3 | 30-sec |
| Glute Kickback | 10/side | 3 | 30-sec |
| Single-leg Calf Raises | 10/leg | 4 | 30-sec |
Wednesday – Cardio Workout
| Exercise | Reps | Sets | Rest |
|---|
| Jumping Jacks | 15-sec | 3 | 15-sec |
| Crossbody Mt. Climber | 15-sec | 3 | 15-sec |
| Burpees | 6-8 | 4 | 45-sec |
| Plank Knee Taps | 10/side | 4 | 15-sec |
| Alternating Heel Tap | 10/side | 3 | 15-sec |
| Reverse Crunches | 10-12 | 3 | 15-sec |
| Front Plank | 45-second | 3 | 30-sec |
| Exercise | Reps | Sets | Rest |
|---|
| Close-grip Pushup | 10-12 | 3-4 | 1-min |
| Renegade Row | 6/side | 3-4 | 1-min |
| Lying Triple Flies | 6-8 | 3-4 | 45-sec |
| Archer pushup | 6/side | 2-3 | 45-sec |
| Sphinx Push-ups | 8-10 | 3-4 | 1-min |
| Superman w/ External Arm Rotation | 8-12 | 3-4 | 1-min |
| Pike Pushups | 6-8 | 3-4 | 90-sec |
Saturday – Bodyweight Leg Workout
| Exercise | Reps | Sets | Rest |
|---|
| Frog Squat | 10-12 | 3-4 | 45-sec |
| Single-Leg RDL | 6/leg | 3-4 | 30-sec |
| Glutes Bridge | 10-12 | 3-4 | 45-sec |
| Hamstring March | 10/leg | 2-3 | 30-sec |
| Frog Pump | 10-12 | 2-3 | 45-sec |
| Donkey Calf Raises | 15-20 | 3-4 | 45-sec |
Week 6 – Hybrid Body Part Split
- Monday: Chest, Arms, and Back
- Tuesday: Legs, Shoulder, and Abs
- Wednesday: OFF
- Thursday: Chest, Arms, and Back
- Friday: Bodyweight Cardio
- Saturday: Legs, Shoulder, and Abs
- Sunday: OFF
Monday – Chest, Arms, and Back
| Exercise | Reps | Sets | Rest |
|---|
| Incline Push-ups | 10-15 | 3-4 | 45-sec |
| Standard Push-up | 10-15 | 3-4 | 1-min |
| Superman Pull | 10-15 | 3-4 | 30-sec |
| Scapular Push-up | 10-12 | 3-4 | 1-min |
| Spinxh Push-up | 10-12 | 3-4 | 1-min |
| Floor Dips | 10-12 | 3-4 | 1-min |
Tuesday – Legs, Shoulder, and Abs
| Exercise | Reps | Sets | Rest |
|---|
| Standard Squat | 15-20 | 2-3 | 45-sec |
| Front Lunges | 10/leg | 2-3 | 1-min |
| Single-leg Bridge | 10/leg | 2-3 | 30-sec |
| Plie Squat Calf Raises | 10-12 | 3-4 | 1-min |
| Decline Push-ups | 8-12 | 2-3 | 1-min |
| BW Lateral Raise | 10/side | 3-4 | 1-min |
| Lying Reverse Fly | 8-12 | 2-3 | 30-sec |
| Leg Raises | 8-12 | 3-4 | 30-sec |
| Sit-ups | 8-12 | 3-4 | 1-min |
Thursday – Chest, Arms, and Back
| Exercise | Reps | Sets | Rest |
|---|
| Archer Push-up | 10-15 | 3-4 | 45-sec |
| Lying IYT Raises | 10-15 | 3-4 | 1-min |
| Close-Grip Push-up | 10-15 | 3-4 | 30-sec |
| Renegade Row | 10-12 | 3-4 | 1-min |
| Spinxh Push-up | 10-12 | 3-4 | 1-min |
| Lying Superman Row | 10-12 | 3-4 | 1-min |
Friday – Bodyweight Cardio
| Exercise | Reps | Sets | Rest |
|---|
| Jumping Jacks | 15-sec | 4 | 15-sec |
| Mountain Climber | 15-sec | 4 | 15-sec |
| Burpees | 6-8 | 4 | 45-sec |
| Shoulder Taps | 10/side | 4 | 15-sec |
| Alternating Heel Tap | 10/side | 4 | 15-sec |
| Reverse Crunches | 10-12 | 4 | 15-sec |
| Front Plank | 45-second | 4 | 30-sec |
Saturday – Legs, Shoulder, and Abs
| Exercise | Reps | Sets | Rest |
|---|
| Archer Squat | 15-20 | 2-3 | 45-sec |
| Reverse Lunges | 10/leg | 2-3 | 1-min |
| Single-leg RDL | 10/leg | 2-3 | 30-sec |
| Glute Bridge | 10-12 | 3-4 | 1-min |
| Decline Push-ups | 8-12 | 2-3 | 1-min |
| BW Lateral Raise | 10/side | 3-4 | 1-min |
| Rear Delt Raise | 8-12 | 2-3 | 30-sec |
| Reverse Crunches | 10-15 | 3-4 | 30-sec |
| Russian Twist | 10/side | 3-4 | 1-min |
Download The Free Bodyweight Workout Program PDF
Can You Build Muscle by Doing Bodyweight Exercises?
Bodyweight exercises are adaptable, efficient, and challenging. You can do various exercises at home to build pure muscles and improve your physical appearance. 1 A 4-week, lifestyle-integrated, home-based exercise training program elicits improvements in physical function and lean mass in older men and women: a pilot study – PMC Research Article.
They also focus more on improving body mechanics, mobility, flexibility, and muscular strength and enhancing functional fitness.
However, if you want to develop more muscles, you’ll have to lift weights. Resistance training helps promote hypertrophy through metabolic and mechanical overload and develop real strength. 2 Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods – National Institute of Health Database
Besides exercise training, I recommend focusing on a diet and sleeping quality to enhance your muscle growth.
The Fitness Phantom Tips for Optimal Results
- You can increase or decrease the interval between sets depending on your fitness level.
- Change or replace those exercises that you think are not appropriate for you.
- Be conscious of your eating. I suggest educating yourself about nutrition and consulting a nutritionist to design your meal plan.
- Try to exercise at the same time every session.
- Try including some resistance band exercises to make your exercise plan more effective.
- If you want to grow mass and increase your lifting ability, you should start resistance training as soon as possible.
