6 Month Bodyweight Workout Plan to Build Muscle at Home w/PDF

Men's Bodyweight Workout

Bodyweight exercises are efficient for building foundational strength, developing lean mass, and taking cardiovascular fitness to the next level.

You can do numerous bodyweight exercises at home to improve your shape and fitness. But to achieve the best results, you need a good workout program.

A well-designed workout routine allows you to train effectively and help you achieve your desired results.

That’s why I’ve shared a 6 Month Bodyweight workout plan, both for men and women who train at home with no equipment. It includes various exercises, from muscle building to cardio.

Following this program will help you feel good and active throughout the journey and ultimately boost your productivity at work or study.

Once you complete the routine, you’ll be stronger, fitter, and healthier than you were before.

6 Month Bodyweight Workout Plan to Build Muscles at Home

Let’s have a quick look at the summary of this plan:

  • Goal: Build strength and lean mass, enhance cardiovascular fitness, and help you improve your shape.
  • Sessions per week: Four to five
  • Duration/session: 30-45 minutes
  • Target Gender: Men & Women
  • Workout Type: Bodyweight
  • Training Level: Beginner to Intermediate

Schedule:

  • Month 1 – Full Body Bodyweight Workout
  • Month 2 – Push, Pull, Legs, and Core
  • Month 3 – Compound Bodyweight Workout Split
  • Month 4 – Full Body Workout
  • Month 5 – Cardio and Strength Workout Alternate Day
  • Month 6 – Total Body Bodyweight Workout

The interval time between sets: Take 30 seconds to 2 minutes of rest between sets, depending on your fitness level.

6 Month Bodyweight Workout Plan for Men

Month 1 – Full Body Bodyweight Workout

Monday

ExerciseRepsSets
Ankle Hops15-sec2
Jumping Jacks15-sec2
Mountain Climber15-sec2
Standard Squat15-203
Push-ups (Knee/Toes)10-123
Floor IYT Raises10-123
Bench Dips12-153
Glute Bridge10-123

Tuesday

ExerciseRepsSets
Squat Jump15-sec2
High Knees15-sec2
Shoulder Tap15-sec2
Sumo Squat15-203
Diamond-ups (Knee/Toes)10-123
Superman Pull10-123
Bodyweight Lateral Raises12-153
Calf Raise10-123

Thursday

ExerciseRepsSets
Burpees15-sec2
Mountain Climber15-sec2
Kneeling Jump15-sec2
Pike Pushups10-123
Front Lunges10-122
Inverted Row10-123
Floor Dips10-123
Situps10-123

Friday

ExerciseRepsSets
Ankle Hop15-sec2
Squat Thrust15-sec2
Shoulder Tap10/side2
Inchworm10-123
Floor I-Y-T Raise10-123
Incline Pushups10-123
Triceps Extension10-123
Plank45-sec2

Month 2 – Push, Pull, Legs, and Core (PPLC) Split

Monday – Push Workout

ExerciseRepsSets
High Knees15-sec2
Mountain Climber15-sec2
Bear Crawl15-sec2
Incline Pushup10-123
Triangle Pushup10-122
Archer Push-up10/side2
Lateral Raise10/side3
Chair Dips12-153

Tuesday – Pull Workout

ExerciseRepsSets
Jog in place15-sec2
Burpees15-sec2
Bear Crawl15-sec2
Pull-up/Chinup8-103
Superman Pull10-123
Lying Y Raises10-123
Incline Towel Row10-123
Lying T Raises12-153

Thursday – Legs Workout

ExerciseRepsSets
Squat Jump15-sec2
Ankle Hop15-sec2
High Knees15-sec2
Standard Squat10-123
Lateral Lunges10/side2
Sumo Squat10-123
Glute Bridge10-123
 Calf Raise12-153

Friday – Core Workout

ExerciseRepsSets
Mountain Climbers15-sec2
Tabletop Crunches10-122
Alternate Heel Tap10/side2
Reverse Crunches10-122
Knee to Outside Elbow Crunch10/side2
Hollow Hold Hold10-sec3
Flutter kick10-sec3
Forearm Front Plank45-sec2
Side plank15-sec2

Month 3 – Compound Bodyweight Workout Split

Monday – Chest, Back, and Core

ExerciseRepsSets
Ankle Hops15-sec2
Burpees8-102
Dive Bomber Pushup10-123
Archer Push-up10/side2
Superman Pull10-123
Incline Towel Row10-123
Bird Dog Plank5/side2
Lying Leg Lifts10-122
Plank45-sec2

Tuesday – Legs, Arms, and Shoulder

ExerciseRepsSets
Jumping Jacks15-sec2
Mountain Climber15-sec2
Standard Squat15-203
Lateral Lunges10/side2
Pike Pushups10-123
Bodyweight Lateral Raises10/side2
Chair Dips12-153
Bodyweight Seated Bicep Curl10-123

Thursday – Back, Chest, and Core

ExerciseRepsSets
Squat Jump15-sec2
Shoulder Tap10/side2
Bear Crawl15-sec2
Pullup/Chinup8-103
Superman Pull10-123
Floor IYT Raises8-103
Deficit Pushup10-123
Archer Pushup8/side3
SitupsAMRAP3

Friday – Legs, Shoulder, and Arms

ExerciseRepsSets
Squat Jump15-sec2
Frog Squats15-203
Back and Forth Lunges10/side2
Archer Squats10-122
Bodyweight Lateral Raises10/side2
Bodyweight Rear Delt Raise10-123
Plank Tricep Extension12-153
Bicep Curls with Towel10-123

Month 4 – Full Body Workout

During this period, you’ll train your muscles in the same way as you did in the first month.

There will be some changes in exercises, intensity, and interval time between sets.

For example, you can increase the reps and sets and decrease the rest time.

Here are some exercises you can add to your routine during the fourth month of 6 month bodyweight workout routine:

It would be best if you could train for five days instead of four throughout this month.

Month 5 – Cardio and Strength Workout Alternate Day

Monday – Strength Workout

ExerciseRepsSets
Squat15-203
Pushups12-153
Floor IYT Raises10-123
Front Lunges10/side2
Archer Push-up10/side2
Superman Pull10-123
Bench Dips10-123
Bicep Curl with a Towel10-123

Tuesday – Cardio

Perform as many rounds as possible in thirty minutes.

Do exercises at your own pace, typically at 50 to 65 percent of your maximum heart rate.

ExerciseTimeRest
Ankle Hops15-sec30-sec
Jumping Jacks15-sec30-sec
Mountain Climber15-sec30-sec
High Knees15-sec30-sec
Shoulder Taps15-sec30-sec
Kneeling Squat Jump30-sec45-sec
Flutter Kicks15-sec45-sec
Squat Jump30-sec45-sec
Crossbody Mt. Climber15-sec45-sec
Bear Crawl30-sec45-sec

Wednesday – Strength Workout

ExerciseRepsSets
Sumo Squat15-203
Incline Pushups10-123
Floor IYT Raises8-103
Step up10/side2
Pike Pushups8-103
Superman Pull10-123
Incline Towel Row 10-123
Archer Pushup10-123

Friday – Cardio

Do as many rounds as possible in 30 minutes.

ExerciseTimeRest
Jumping Jacks15-sec30-sec
Sit Outs15-sec30-sec
Mountain Climber15-sec30-sec
Burpees15-sec30-sec
Shoulder Taps15-sec30-sec
Bodyweight Power Maker30-sec45-sec
Flutter Kicks15-sec45-sec
Squat Jump30-sec45-sec
Crossbody Mt. Climber15-sec45-sec
Diver Pushup30-sec45-sec

Saturday – Strength Workout

ExerciseRepsSets
Sumo Squat15-203
Incline Pushups10-123
Floor IYT Raises8-103
Glute Bridge10-123
Bodyweight Lateral Raise8-103
Superman Pull10-123
Bench Dips10-123
Towel Biceps Curl10-123

Month 6 – Total Body Bodyweight Workout

Since you’re in the last month of this program, try to give your best and challenge yourself with some advanced exercises, such as wall handstand pushups, knuckle pushups, and clap pushups.

Perform the combination of the second and fourth month’s exercises during this period.

You can also increase the daily session duration to push your limits and achieve the best results.

Once you complete this 6 month bodyweight workout program, starting dumbbell and resistance band exercises would be best.

Here’s an ultimate 10-week home workout routine you can follow to improve your shape and take your fitness to the next level without going to the gym.

Download Program PDF

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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