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, and you should do it if possible because it makes your workout flexible, interesting, and effective.
In this article, I’ve shared a simple program involving one exercise per day. Each day, you’ll do different exercises focusing on different muscle groups, for example, squats on day one, push-ups on day two, reverse crunches on day three, and Superman fly on day four.
For those who exercise at home and are looking for a challenging but effective training 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 Routine to Get Ripped
| Day | Exercise | Intensity |
|---|---|---|
| 1 | Air Squats | Moderate |
| 2 | Push-ups | Moderate |
| 3 | Reverse Crunches | Low |
| 4 | Superman Fly | Low |
| 5 | Lunge to Knee Drive (50 reps/leg) | Low |
| 6 | Decline Push-ups | Moderate |
| 7 | Heel Tap Crunches (50 taps/side) | Moderate |
| 8 | Lying IYT Raises | Low |
| 9 | Lateral Lunges (50 reps/leg) | Low |
| 10 | Bench Dips | Low |
| 11 | Plank Knee Taps (50 taps/side) | Moderate |
| 12 | Bodyweight Renegade Rows (50 reps/side) | Low |
| 13 | Standing Calf Raises | Low |
| 14 | Archer Push-ups (50 reps/side) | Low |
| 15 | Tuck Jumps | High |
| 16 | Superman Pull | Low |
| 17 | Curtsy Lunges (50 reps/side) | Low |
| 18 | Pike Push-ups | Low |
| 19 | Plank Cross Knee Taps (50 reps/side) | Moderate |
| 20 | Lying IYT Raises | Low |
| 21 | Glute Kickback (50 reps/leg) | Low |
| 22 | Close Grip Push-ups | Moderate |
| 23 | Bird Dog Raises (50 reps/side) | Low |
| 24 | Renegade Rows (50 reps/side) | Low |
| 25 | Single-leg Romanian Deadlift (50 reps/leg) | Low |
| 26 | Bodyweight Lateral Raises (50 reps/side) | Low |
| 27 | Explosive Push-ups | High |
| 28 | Pop Squats | Moderate |
| 29 | Side Plank Hip Taps (50 reps/side) | Low |
| 30 | Burpees | Moderate |
Additional Instructions
- If you want to perform more than one exercise, you can include the exercises of the other days. For example, if you want to do four exercises in one session, 25 reps each – you can do squats, push-ups, sit-ups, and Superman fly.
- You can also replace any exercise outline above with your favorite ones.
- It’s fine if you can’t perform any exercises at the specified intensity. Your aim should be to complete a hundred reps. On some days, it will take 5 minutes, but on other days, it can take up to 30 minutes to complete 100 reps.
- Push yourself a little every day to constantly enhance your overall fitness.
- I recommend taking a day off between workouts when you feel sick.
- I recommend completing this workout as early as possible after waking up. Doing it later in the day will have a higher chance of skipping the workouts.
- I suggest consuming low-calorie foods and vegetables and balancing your macros by including the right amount of protein, carbs, and diet. Consistent training and a nutritious diet are key to achieving the best outcome over time.
- Once you complete this 30-day challenge, I recommend including resistance band exercises in your workout to further stimulate your strength and muscle gain.
