5 Day Bodyweight Workout Routine to Get Athletic w/ PDF

I’ve designed an ultimate 5 day bodyweight workout routine for building muscle and strength and improving athletic fitness. It is comprehensive, easy to follow, and effective and will allow you to train in an organized way and help you achieve your best shape.

Workout Description

Split Type: It will be a full-body workout routine that involves training almost the entire body in every session.

Program Goal: This 5 day bodyweight workout plan will help you increase muscular strength and endurance, grow lean mass, and build a muscular physique.

Equipment Needed: This program mostly comprises bodyweight exercises that require no equipment. But you need a dip and pull-up bar to perform bodyweight compound exercises and grow strength and size.

Training Duration: You must follow this program for 8 weeks to see the noticeable results.

Skill Require: This program is for intermediates who have been working out for a while and want to build mass and strength.

Target Gender: People of any gender can use this routine to improve their fitness

Program Summary:

Routine TypeFull Body
Sessions/weekFive
Duration/session30-45 minutes
Routine Goal Build Strength and Mass
Program Duration8-12 Weeks
Difficulty LevelIntermediate
Target GenderAll
Additional EquipmentDip Stand and Pull-up Bar
Program to Follow Next6-Day PPL Bodyweight Plan

The Best 5 Day Bodyweight Workout Routine to Get Strong and Athletic

Bodyweight Workout for Mass and Strength

Weekly Schedule:

  • Day 1 – Chest, Biceps, Legs, and Abs
  • Day 2 – Arms, Shoulder, Legs, and Abs
  • Day 3 – Upper Body, Glutes, and Calves
  • Day 4 – Chest, Shoulder, Abs, and Legs
  • Day 5 – Full Body
  • Thursday and Sunday – OFF

Workout Instructions:

  • Rep-Set Approach: You’ll do exercises in rounds, which means you’ll have to perform exercises one after another until you complete one round.
  • Rest Between Exercises: You can take 15-30 seconds of breaks between exercises.
  • Rounds/Session: Perform three to six rounds in each session.

Day 1 – Chest, Biceps, Legs, and Abs

Warm-up: 15-sec Jumping Jack, 15-sec Mountain Climber, 5 Burpees, 5 Reverse Lunges to Front Kicks, 15-sec Shoulder Roll, 15-sec Forward Leg Swings x 2

Main Workout: Perform three to five rounds.

ExerciseMuscle WorkedReps
Standard Push-upChest10-15
Pull-upBack6-8
SquatQuad15-20
Hanging Knee RaiseCore10-15
Inverted RowUpper Back10-15

Exercise 1 – Standard Push-up

bodyweight push exercise

Begin in a standard push-up position. Lower your chest towards one side while keeping the other arm straight. Push back up to the starting position. Repeat on the other side, alternating sides with each rep.

Exercise 2 – Pull-up

A man doing pullups, a Calisthenics back exercise

Hang on to the pull-up bar with your hands wider than shoulder-width apart and palms over the bar. Bend your knees, keep them crossed, and brace your abdominal muscles. Inhale and pull yourself toward the bar until you feel the contraction in your back muscles. Pause for two seconds, then return to the start.

Exercise 3 – Squat

CrossFit bodyweight exercises

Stand in the shoulder-width stance with your feet pointing slightly out. Pushing your hips back, bend your knees, and lower into a squat until your glute is parallel to the floor. Press through your feet and return to the upright position. Keep your chest up and back straight throughout the movement.

Exercise 4 – Hanging Knee Raise

Grab the bar with an overhand grip; hands shoulder-width apart. Dangle onto the bar and brace your core. Drive your knees toward your chest until you feel the full contraction in your abs. Extend your legs and repeat for the suggested times.

Exercise 5 – Inverted Row

Inverted Row

Set up a bar at hip height or use a suspension trainer like TRX. Get under the bar/trainer, grab it with an overhand grip, and keep your body straight with your heels on the ground and arms straight. Pull your chest up towards the bar, squeezing your shoulder blades together. Lower your body back down with control.

Day 2 – Arms, Shoulder, Legs, and Abs

Warm-up: 15-sec Arm Circles, 15-sec Jumping Jacks, 5 Scapular Push-ups, 5 Inchworm, 30-sec Bear Crawl, 5 Squat Jumps, 15-sec Lateral Leg Swings x 2

Main Workout: Perform three to five rounds.

ExerciseMuscle WorkedReps
Chin-upsBiceps6-8
Pike Push-upsShoulder8-10
Curtsy LungesLegs10/leg
Bar Dips Core8-10
Renegade RowAbs, Back10-12
5 Day Split Bodyweight Workout

Exercise 1 – Chin-ups

Chinup

Hang on to the pull-up bar with your palms under the bar and thumbs hip-width apart. Keep your knees bent and lower legs crossed behind your glute, and hold your core tight. Inhale and pull yourself until your chin is close to the bar. Pause briefly, then extend your arms.

Exercise 2 – Pike Push-ups

Begin in a downward dog yoga pose with your hips up and hands shoulder-width apart. Lower your head towards the floor by bending your elbows. Pushing through your palms, extend your elbows to return to the start. Keep your legs and back straight throughout, and focus on your shoulder while pressing your body up.

Exercise 3 – Curtsy Lunges

Stand with feet hip-width apart. Step one foot diagonally behind and across the opposite leg, bending both knees. Lower your body until your back knee nearly touches the ground. Push back up to the starting position. Repeat on both sides for suggested times.

Exercise 4 – Bar Dips

Bar Dips

Grab the bar handles and hoist yourself up. Keep your arms straight, core tight, and back straight. Slightly lean forward and bend your knees toward your glute. Now, bending your elbows, dip your torso as low as possible, then extend your elbows until your arms are fully straight.

Exercise 5 – Renegade Row

Start in a high plank position with your arms straight below your shoulders. Keep your body straight and core engaged. Lift your one hand off the floor and drive your elbow to your side while balancing on the other. Lower it back down and repeat on the other side. Continue alternating rows for desired reps.

Day 3 – Upper Body, Glutes, and Calves

Warm-up: 15-sec Shoulder Dislocates, 10 Cat Cow, 15-sec Ankle Hop, 15-sec High Knees, 15-sec Mountain Climber, and 5 Burpees x 2

Main Workout: Perform three to five rounds.

ExerciseMuscle WorkedReps
Archer Push-upChest10-15
Pull-upsBack6-8
Long Leg MarchGlute, Hamstring8-10
Diamond PushupsGlute, Hamstring Triceps8-10
Prone Triple FlyBack, Shoulder10-12
Calf RaisesCalves

Exercise 1 – Archer Push-up

Begin in a standard push-up position. Lower your chest towards one side while keeping the other arm straight. Push back up to the starting position. Repeat on the other side, alternating sides with each rep.

Exercise 2 – Pull-up

See exercise number two on Monday’s workout.

Exercise 3 – Long Leg March

Lie on your back with legs slightly bent, heels on the ground, and arms at your sides. Lift your glutes and thighs off the ground. Brace your core and raise your one as high as you can, then lower it back down and repeat on the opposite side.

Exercise 4 – Diamond Pushup

Place your hands close together, forming a triangle shape with your thumbs and index fingers. Extend your arms and get into an up position of a pushup with your arms directly under your chest. Brace your core and lower your chest towards your hands while keeping your elbows close to your body. Push through your palms until your triceps are fully engaged.

Exercise 5 – Prone Triple Fly

Lie on the floor with your face down and arms straight forward. Begin by raising your arms in the shape of the letters “I,” “Y,” and “T” sequentially. For “I,” lift your arms straight up. For “Y,” raise them diagonally outward. For “T,” lift them straight out to the sides. Return your arms to the start and repeat the sequence.

Exercise 6 – Calf Raises

Stand with feet hip-width apart near a wall or sturdy support. Take your arms out and place your palms on the wall. Slightly lean your torso toward the wall and raise your heels as high as you can while keeping your toes on the ground. Hold the raised position for a moment. Lower your heels back down.

Day 4 (Friday) – Chest, Shoulder, Abs, and Legs

Warm-up: 15-sec Jumping Jack, 15-sec Mountain Climber, 15-sec Shoulder Roll, 5 Lateral Lunge Jumps per leg, 15-sec High Knee Stationary Run, 30-sec Bear Crawl x 2

Main Workout: Perform three to five rounds.

ExerciseMuscle WorkedReps
Dive Bomber Push-up Upper Body10-15
Bulgarian Split SquatLegs6-8
Inverted RowUpper Back8-10
Pike PushupsShoulder, Triceps10/leg
Pop Squat/One-Leg RDLLegs8-10
Forearm PlankCore1-min

Exercise 1 – Dive Bomber Push-up

Start in an inverted V pose with your hips up and hands shoulder-width apart. Dive your head and chest down and forward while arching your back. Move your chest upward, bending your elbows and pushing through to an upward dog pose. Reverse the movement to the initial position.

Exercise 2 – Bulgarian Split Squat

Dumbbell Bulgarian Split Squat

Stand facing away from a bench, a few feet away. Place one foot on the bench behind you while keeping the other grounded. Lower your body by bending the front knee until it’s about 90 degrees. Keep your back straight. Push through your leading foot to return to the starting position.

Exercise 3 – Inverted Row

See exercise number five on Monday’s workout.

Exercise 4 – Pike Pushups

See exercise number two of Tuesday’s workout.

Exercise 5 – Pop Squat

Stand with feet hip-width apart. Lower into a squat, bending your knees and keeping your chest up. Explode upward, jumping off the ground. In mid-air, quickly spread your feet wider. Land softly back into a squat position.

Exercise 6 – Forearm Plank

bodyweight plank workout

Lie on your forearms on the floor with your face down and elbows directly under your shoulders. Keep your body in a straight line from head to heels. Engage your core muscles and hold this position. Breathe steadily and avoid arching or sagging. Hold for the desired duration.

Day 5 – Full Body Workout

Warm-up: 15-sec Jumping Jack, 15-sec Mountain Climber, 5 Burpees, 5 Reverse Lunges to Front Kicks, 15-sec Shoulder Roll, 15-sec Inchworm, and 10 Forward Leg Swings per leg x 2

Main Workout: Perform three to five rounds.

ExerciseMuscle WorkedReps
Bodyweight Power MakerFull Body10-15
Negative Pull-upBack6-8
Nordic Curl/Sliding Leg CurlHamstrings8-10
Negative Push-UpChest10/leg
Hanging Side Knee RaisesLeg

Exercise 1 – Bodyweight Power Maker

Start in a push-up position. Do one push-up and tap your shoulder alternatively with your hands. Then, Jump your feet forward to a squat position. Explode upward into a jump, reaching your arms overhead. Land softly back in the squat position.

Exercise 2 – Negative Pull-up

Hanging onto a pull-up bar, pull your body until your chest is close to the bar. Pause for two seconds, then slowly lower your body down, fighting gravity, until your arms are fully extended.

Exercise 3 – Nordic Curl

Kneel on a soft surface with your feet anchored or held down. Cross your arms over your chest. Slowly lean forward at the hips while keeping your back straight. Lower your upper body until you can’t control the descent. Push back up to the starting position.

Exercise 4 – Negative Push-Up

Begin in a high plank position with your arms extended below your shoulder and body straight from top to bottom. Lower your body slowly to the ground, taking about 3-5 seconds. Keep your body straight and core engaged. Once on the ground, use your knees or hands to help get back to the starting position.

Exercise 5 – Hanging Side Knee Raises

Hang from a pull-up bar with an overhand grip. Engage your core and legs. Raise your knees towards one side, aiming to touch your elbow. Lower them back down. Repeat on the other side.

Download The 5 Day Bodyweight Workout Plan PDF

What Do After Completing This Program?

Once you’re ready to increase training frequency or try a different split, follow this 6-Day PPL Bodyweight Plan.

You can also start integrating some resistance band and dumbbell exercises into your training program to maximize strength and muscle growth.

I’ve designed a 10-week home workout routine that involves body weight, resistance bands, and dumbbell exercises. It can help you achieve excellent results than bodyweight training alone.

If you want to decrease your weekly workout frequency, you can try this 4-day split bodyweight routine.

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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