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
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-up | Main Workout |
---|---|
15-sec Ankle Hops | 20 Standard Squats |
15-sec Jumping Jacks | 10 Push-ups (on knees/toes) |
15-sec Mountain Climber | 10 Front Lunges/leg |
15-sec Flutter Kicks | 10 Decline Pushups |
15-sec High Knees | 10 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-up | Main Workout |
---|---|
10 Squat Jumps | 10 Floor IYT Raises |
15-sec Shoulder Tap | 10 Pike Pushups |
5 Jumping Lunges | 10 Superman Pull |
15-sec Bear Crawl | 15 Lying Leg Curls |
15-sec Ankle Hops | 10 Lateral Raises |
15-sec Mountain Climbers | 15 Glute Bridges |
Day 3 – Chest, Quads, Arms, and Core
Perform two sets of warm-up exercises and three sets of the main workout.
Warm-up | Main Workout |
---|---|
15-sec Ankle Hops | 10 Pop Squats |
10 Alternate Heel Taps | 10 Dive Bomber Pushups |
15-sec Mountain Climbers | Cursty Lunges (5/leg) |
15-sec High Knees | Archer Push-ups (5/side) |
15-sec Flutter Kicks | 15 Sumo Squats |
10 Knee Tap Push-Ups | 10 Triceps Extensions |
Day 4 – Back, Shoulder, Hams, and Glutes
Repeat warm-up exercises twice and the main workout three times.
Warm-up | Main Workout |
---|---|
15-sec Inchworm | 5 Back and Forth Lunges |
Shoulder Tap (10 on each side) | 10 Superman Pull |
15-sec Jumping Jacks | 10 Isometric Bent Over Row |
15-sec Bear Crawl | Single-leg Glute Kickback (10/leg) |
5 Burpees | Single-Leg Hamstring Bridges (10/leg) |
15-sec Mountain Climbers | 10 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.