4 Day Bodyweight Workout Routine w/PDF (No Equipment)

Bodyweight Workout at home

Whether you want to get in shape, strengthen and build muscles, or maintain your fitness, you can do bodyweight exercises to reach your goal.

Bodyweight workout training is convenient, saves your time and money, and requires little to no equipment. You can do myriad exercises to build muscles in the comfort of your home.

However, you need a well-crafted workout schedule to train in an organized manner and achieve your fitness goal.

In this article, I’ve shared an ultimate 4 day bodyweight workout routine that includes exercises for every muscle group and will help you build muscle, stability, and strength at home.

Whether you are male or female, you can use this program to take your fitness to the next level.

4 Day Bodyweight Workout Routine to Build Muscle at Home

4 Day Bodyweight Workout Routine at home with no equipment

This program includes both aerobic and muscle-building exercises and will help you improve your cardiovascular health, increase strength, balance, and flexibility, and shape your physique.

Schedule:

  • Day 1 (Monday) – Chest, Quads, Arms, and Core
  • Day 2 (Tuesday) – Back, Shoulders, Hamstrings, & Glutes
  • Day 3 (Thursday) – Chest, Quads, Arms, and Core
  • Day 4 (Friday) – Back, Shoulders, Hams, & Glutes

Day 1 – Chest, Quads, Arms, and Core

Repeat warm-up exercises twice and the main workout three times.

Warm-upMain Workout
15-sec Ankle Hops20 Standard Squats
15-sec Jumping Jacks10 Push-ups (on knees/toes)
15-sec Mountain Climber10 Front Lunges/leg
15-sec Flutter Kicks10 Decline Pushups
15-sec High Knees10 Bench Dips

The warm-up exercises mentioned here will engage your abdominal muscles and bolster your core.

Day 2 – Back, Shoulders, Hamstrings, and Glutes

Perform two rounds of warm-up exercises and three rounds of the main workout.

Warm-upMain Workout
10 Squat Jumps10 Floor IYT Raises
15-sec Shoulder Tap10 Pike Pushups
5 Jumping Lunges10 Superman Pull
15-sec Bear Crawl15 Lying Leg Curls
15-sec Ankle Hops10 Lateral Raises
15-sec Mountain Climbers15 Glute Bridges

Day 3 – Chest, Quads, Arms, and Core

Perform two sets of warm-up exercises and three sets of the main workout.

Warm-upMain Workout
15-sec Ankle Hops10 Pop Squats
10 Alternate Heel Taps10 Dive Bomber Pushups
15-sec Mountain ClimbersCursty Lunges (5/leg)
15-sec High KneesArcher Push-ups (5/side)
15-sec Flutter Kicks15 Sumo Squats
10 Knee Tap Push-Ups10 Triceps Extensions

Day 4 – Back, Shoulder, Hams, and Glutes

Repeat warm-up exercises twice and the main workout three times.

Warm-upMain Workout
15-sec Inchworm5 Back and Forth Lunges
Shoulder Tap (10 on each side)10 Superman Pull
15-sec Jumping Jacks10 Isometric Bent Over Row
15-sec Bear CrawlSingle-leg Glute Kickback (10/leg)
5 BurpeesSingle-Leg Hamstring Bridges (10/leg)
15-sec Mountain Climbers10 Bodyweight Rear Delt Raises

No-Equipment 4 Day Bodyweight Workout Plan PDF

The Bottom Line

Not everyone has time to go to the gym or equipment to train at home, and for those, bodyweight exercises are the most suitable way to improve or maintain fitness.

You can do bodyweight exercises to get in shape, strengthen and build muscles, or maintain your fitness.

You can use the above 4 day bodyweight workout routine to level up your fitness. But make to follow that program for a couple of months to see the results.

You can also make desired changes in the routine to make it fit for you. Here are various bodyweight exercises you can choose from.

You should also gradually increase the reps and sets to push your muscles for growth.

And don’t forget to sideline your diet. Include high-protein foods for muscle growth and low-calorie foods for weight loss.

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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.

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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