100 Rep Bodyweight Workout: 30 Day Plan to Elevate Your Fitness

100 rep bodyweight workout

Not everyone trains at the gym or lifts dumbbells at home; some people mostly use their body weight to build strength, muscle, and aesthetics.

You may have seen various equipment-based 100-rep set training, but no bodyweight training article exists. That’s why I’ve decided to design the ultimate 100-rep bodyweight workout routine to enhance your fitness and shape your physique at home without any equipment.

This program involves performing one hundred reps each day for 30 days. You can pick one exercise or perform as many exercises as you want, but reps will be limited to 100 only.

There are many ways you can design a 100-rep exercise program but if you want a simple, interesting, and effective routine, this is the right place for you.

In this article, I’ll share a complete 30-day program. It involves performing multiple exercises hitting different muscle groups.

If you’re looking for a challenging but effective plan, try this routine for a few months. After completing this program, you’ll feel stronger, more flexible, and better looking.

100 Rep Bodyweight Workout: 30-Day Challenge to Level Up Your Fitness

Bodyweight 100 REP CHALLENGE at home


This program involves performing 100 reps of bodyweight exercises daily for 30 days. It requires no special equipment and can be done at home.

Day 1 – Legs

ExerciseRemarks
30 Squat JacksBuild endurance
20 Lateral Squats (10 per side)Train adductors and outer quads
20 Reverse Lunges (10 per leg)Strengthen thigh and glutes
20 Asian SquatsTargets the entire lower body and improves mobility.
10 Iso Squat (10-second/rep)Build muscular endurance

Rest for 30 seconds to 1 minute after each exercise.

Day 2 – Push-ups

ExerciseRemarks
20 Incline Push-upsTrain the chest, suitable for all
20 Standard Push-upsStrengthen the pectoral muscles
20 Diamond Push-upsActivate triceps and inner chest
20 Archer Push-ups (10/side)Target the shoulders and chest
20 Decline Push-upsHit the upper chest and front deltoids

Rest for 30-45 seconds between exercises.

Day 3 – Abs

ExerciseRemarks
20 Reverse CrunchesBring your knees toward your chest. Hit the lower abs.
30 Alternating Heel Taps (15/side)Tap your heels alternatively to engage your obliques.
20 Sit-upsLift your shoulder only, not your entire torso.
10 Leg RaisesStrengthen lower and deepest abdominal muscles.
20 Spider Crunch (10/side)Bring your knee to the same side of your elbow in a forearm or straight-arm plank. It strengthens the side abs.

Rest for 45-60 seconds between exercises.

Day 4 – Back

ExerciseRemarks
30 Lying IYT RaisesTarget the trapezius or traps and improve posture.
30 Superman RowLift your arms off the floor and drive your elbows to your sides to engage the lats and lower back.
20 Inverted RowsTrain the upper back and build a strong upper body.
20 Push-up PlusIt is an easy and effective exercise to activate back muscles.

Day 5 – Glutes

ExerciseRemarks
20 Single-Leg Bridge (10 per side)Enhance glute strength & improve posterior chain flexibility.
20 Prone Frog LiftLie prone on the floor and lift your thighs to engage the booty.
20 Glute Kickbacks (10 per side)Isolate the glutes and build a well-shaped backside.
20 Frog Pumps (10 per side)Activate the glutes maximus and minimus from a different angle.
20 Long Lever Bridge MarchingKeep the glutes and core under constant tension and develop the lower body.

Day 6 – Arms & Calves

ExerciseRemarks
20 Triceps Push-upIt is also known as sphinx push-ups. It builds strong triceps without equipment.
30 Bench DipsSculpt your triceps and build chiseled arms.
50 One-leg Calf Raises (25/side)Train your gastrocnemius and build athletic lower legs.

Day 7 – Chest

ExerciseRemarks
30 Incline Push-upsTarget the lower to middle areas of the pectoralis major.
30 Standard Push-upsDevelop the chest and improve upper body endurance.
20 Archer Push-ups (10/side)It is an advanced push-up that targets the chest & triceps.
20 Decline Push-upsHit the upper chest and front deltoids

Day 8 – Back

ExerciseRemarks
30 Lying IYT RaisesLie prone on the floor and lift your arms in front, diagonally, and out.
30 Superman RowLie prone and pull your arms at your sides.
20 Inverted RowsGet under the bar with your hands shoulder-width apart, arms straight, and pull your chest toward the bar.
20 Renegade Rows (10 reps/side)Strengthen abs, arm, and back and improve balance.

Day 9 – Thighs

ExerciseRemarks
20 Squat JumpsImprove endurance and lower body fitness.
20 Jumping Lunges (10 per side)Develop explosiveness and strengthen legs.
20 Bulgarian Squat (10 per leg)Bolster legs and glutes and improve hip mobility.
20 Plie SquatsTrain the adductors and outed quads.
20 Curtsy Lunges (10-second/rep)Increase stability and leg strength.

Day 10 – Abs

ExerciseRemarks
40 Plank Cross Knee Taps (20 reps/side)Tap your right knee with your left hand and vice versa.
40 Side Plank Hip Taps (10 reps/side)Take your hips up and down in a side plank.
20 Pulse UpsLie on your back, legs straight up towards the ceiling. Lift your hips off the floor, pushing your feet towards the ceiling.

Day 11 – Shoulders

ExerciseRemarks
30 Pike Push-ups (3 sets of 10)Strengthen shoulders and improve core stability
40 Lateral Raises (10 reps/side)Train medial deltoids, forearms, and abdominals.
30 Scapula Push-ups (3 sets of 10)Improve shoulder health, mobility, and strength.

Day 12 – Chest & Triceps

ExerciseRemarks
20 Incline Push-upsTrain the chest, suitable for all
40 Standard Push-upsBolster the pecs and build an athletic torso.
20 Diamond Push-upsActivate triceps and inner chest
20 Sphinx Push-upsIsolate all three triceps heads.

Day 13 – Back

ExerciseRemarks
30 Lying IYT RaisesEngages the trapezius, rhomboids, and infraspinatus.
30 Superman RowTrain your lats and help improve posture.
20 Inverted RowsEngage the upper back and enhance definition.
20 Renegade Rows (10/side)Develop upper body strength and mobility.

Day 14 – Thighs

ExerciseRemarks
20 Lunge to Knee Drive (10 reps/leg)Improve endurance and lower body fitness.
20 Single-Leg Bridge (10 per side)Build strong glute muscles and develop balance.
20 Single Leg Deadlift (10 per side)It improves balance, flexibility, and posture
40 Standing Calf Raises (20/side)Strengthen calves and enhance ankle mobility.

Day 15 – Abs

ExerciseRemarks
25 Sit-upsBolster your abdominal muscles and promote muscular endurance.
25 Reverse CrunchesTarget the lower rectus abdominis and build balanced and defined abs.
50 Alternating Heel Taps (25/side)Strengthen the midsection and improve spinal stability.

Day 16 – Legs

ExerciseRemarks
30 Squat JacksBuild endurance
20 Lateral Squats (10 per side)Train adductors and outer quads
20 Reverse Lunges (10 per leg)Strengthen thigh and glutes
20 Asian SquatsTrain the entire lower body and improve mobility.
10 Iso Squat (10-second/rep)Build muscular endurance

Rest for 30 seconds to 1 minute after each exercise.

Day 17 – Push-ups

ExerciseRemarks
20 Incline Push-upsTrain the chest, suitable for all
20 Standard Push-upsStrengthen the pectoral muscles
20 Diamond Push-upsActivate triceps and inner chest
20 Archer Push-ups (10/side)Target the shoulders and chest
20 Decline Push-upsHit the upper chest and front deltoids

Rest for 30-45 seconds between exercises.

Day 18 – Abs

ExerciseRemarks
20 Reverse CrunchesBring your knees toward your chest. Hit the lower abs.
30 Alternating Heel Taps (15/side)Tap your heels alternatively to engage your obliques.
20 Sit-upsLift your shoulder only, not your entire torso.
10 Leg RaisesStrengthen lower and deepest abdominal muscles.
20 Spider Crunch (10/side)Bring your knee to the same side of your elbow in a forearm or straight-arm plank. It strengthens the side abs.

Rest for 45-60 seconds between exercises.

Day 19 – Back

ExerciseRemarks
30 Lying IYT RaisesTarget the trapezius or traps and improve posture.
30 Superman RowLift your arms off the floor and drive your elbows to your sides to engage the lats and lower back.
20 Inverted RowsTrain the upper back and build a strong upper body.
20 Push-up PlusIt is an easy and effective exercise to activate back muscles.

Day 20 – Glutes

ExerciseRemarks
20 Single-Leg Bridge (10 per side)Enhance glute strength & improve posterior chain flexibility.
20 Prone Frog LiftLie prone on the floor and lift your thighs to engage the booty.
20 Glute Kickbacks (10 per side)Isolate the glutes and build a well-shaped backside.
20 Frog Pumps (10 per side)Activate the glutes maximus and minimus from a different angle.
20 Long Lever Bridge MarchingKeep the glutes and core under constant tension and develop the lower body.

Day 21 – Arms & Calves

ExerciseRemarks
20 Triceps Push-upIt is also known as sphinx push-ups. It builds strong triceps without equipment.
30 Bench DipsSculpt your triceps and build chiseled arms.
50 One-leg Calf Raises (25/side)Train your gastrocnemius and build athletic lower legs.

Day 22 – Chest

ExerciseRemarks
30 Incline Push-upsTarget the lower to middle areas of the pectoralis major.
30 Standard Push-upsDevelop the chest and improve upper body endurance.
20 Archer Push-ups (10/side)It is an advanced push-up that targets the chest & triceps.
20 Decline Push-upsHit the upper chest and front deltoids

Day 23 – Back

ExerciseRemarks
30 Lying IYT RaisesLie prone on the floor and lift your arms in front, diagonally, and out.
30 Superman RowLie prone and pull your arms at your sides.
20 Inverted RowsGet under the bar with your hands shoulder-width apart, arms straight, and pull your chest toward the bar.
20 Renegade Rows (10 reps/side)Strengthen abs, arm, and back and improve balance.

Day 24 – Thighs

ExerciseRemarks
20 Squat JumpsImprove endurance and lower body fitness.
20 Jumping Lunges (10 per side)Develop explosiveness and strengthen legs.
20 Bulgarian Squat (10 per leg)Bolster legs and glutes and improve hip mobility.
20 Plie SquatsTrain the adductors and outed quads.
20 Curtsy Lunges (10-second/rep)Increase stability and leg strength.

Day 25 – Abs

ExerciseRemarks
40 Plank Cross Knee Taps (20 reps/side)Tap your right knee with your left hand and vice versa.
40 Side Plank Hip Taps (10 reps/side)Take your hips up and down in a side plank.
20 Pulse UpsLie on your back, legs straight up towards the ceiling. Lift your hips off the floor, pushing your feet towards the ceiling.

Day 26 – Shoulders

ExerciseRemarks
30 Pike Push-ups (3 sets of 10)Strengthen shoulders and improve core stability
40 Lateral Raises (10 reps/side)Train medial deltoids, forearms, and abdominals.
30 Scapula Push-ups (3 sets of 10)Improve shoulder health, mobility, and strength.

Day 27 – Chest & Triceps

ExerciseRemarks
20 Incline Push-upsTrain the chest, suitable for all
40 Standard Push-upsBolster the pecs and build an athletic torso.
20 Diamond Push-upsActivate triceps and inner chest
20 Sphinx Push-upsIsolate all three triceps heads.

Day 28 – Back

ExerciseRemarks
30 Lying IYT RaisesEngages the trapezius, rhomboids, and infraspinatus.
30 Superman RowTrain your lats and help improve posture.
20 Inverted RowsEngage the upper back and enhance definition.
20 Renegade Rows (10/side)Develop upper body strength and mobility.

Day 29 – Thighs

ExerciseRemarks
20 Lunge to Knee Drive (10 reps/leg)Improve endurance and lower body fitness.
20 Single-Leg Bridge (10 per side)Build strong glute muscles and develop balance.
20 Single Leg Deadlift (10 per side)It improves balance, flexibility, and posture
40 Standing Calf Raises (20/side)Strengthen calves and enhance ankle mobility.

Day 30 – Abs

ExerciseRemarks
25 Sit-upsBolster your abdominal muscles and promote muscular endurance.
25 Reverse CrunchesTarget the lower rectus abdominis and build balanced and defined abs.
50 Alternating Heel Taps (25/side)Strengthen the midsection and improve spinal stability.

The Takeaway & Free PDF

  • You can also replace any exercise outline above with your favorite ones.
  • Train at your own pace and try to complete all 100 reps. It will take 5 minutes on some days, but on other days, it can take up to 20.
  • Push yourself a little every day to constantly enhance your overall fitness.
  • I recommend taking a day off between workouts when you feel sick.
  • You can train at any time of the day but stay consistent. I suggest doing it early in the day.
  • Consume a low-calorie meal plan if you want to lose weight and a higher macros diet if you want to gain weight. Consistent training and a nutritious diet are key to achieving the best outcome over time.
  • Once you complete this 100 reps 30-day challenge, I recommend including resistance band exercises in your workout to further stimulate your strength and muscle gain.

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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