4-Week Sample Bodyweight Only Training Program for Your Strength Training Workout Routine – by John Sifferman

These three bodyweight training sessions can be inserted into your program, or used as a stand-alone workout routine for 4 weeks. I recommend doing these on three, nonconsecutive days during each week for a 28-day cycle.

Week one: perform sessions 1, 2, 1
Week two: perform sessions 2, 1, 2
Week three: perform sessions 2, 3, 2
week four: perform sessions 3, 2, 3

Keep your technique rating high, your effort rating moderate to high, and your discomfort rating low throughout each exercise to maximize the benefits you’ll receive.

Session 1

3-4 rounds, 15 seconds rest between exercises, 1-2 minutes of rest at end of each circuit:
Bodyweight squats 30-45 seconds
Pushups 30-45 seconds
Pullups 30-45 seconds (or MAX set minus 1 rep, supplement negative reps or flexed-arm hangs for beginners)

repeat 3 times, 1 minute rest at end of each circuit:
Reverse lunges 30 sec./leg
Front plank 45 sec. – 1 minute
Superman hold 45 sec. – 1 minute

Session 2

after warmup, repeat 3x
10 Squats with hands behind head
15 Jumping Jacks
10 Pushups
10 Band Rows

Repeat 3x
Step-ups onto box – 30 sec./leg
Bird dog exercise – 30 sec.
Weighted crunches – 30 sec.
Rest 30-60 seconds

Repeat 4-5x
Pushups – 30-45 sec.
Bodyweight Horizontal Rows with feet on floor or elevated – 30-45 sec. (or 1 rep short of MAX)
Rest 30 seconds between each exercise
Side Elbow Planks – 15-30 sec./side

Session 3

repeat 3x
Burpees 30 seconds
Jumping Jacks 30 seconds
Jump rope 30 seconds (or mimic with ankle bounces)

Repeat 3x, 30 seconds rest between exercises
Bodyweight squats – 45-60 sec.
Single leg lying hip extension – 30 sec./leg
Front plank – 30 sec.
Side plank – 15 seconds per side
Forward lunges 30 sec./leg
Rest 60 seconds

Repeat 4x
Bench dips (or parallel bar dips) – 30-45 sec.
Pullups or Chinups – 30-45 sec. (or MAX set minus 1 repetition)
Rest 60 seconds

This will be your first month (4 weeks) of bodyweight training. You can progress by doing more repetitions in the same time frame or by slightly increasing your time frame for each exercise. You can also shorten rest periods or increase the sophistication of the exercises.

To your health and success,