Bodyweight Workout Plan To Get Ripped (WIth PDF)

If you are one of the fitness enthusiasts who love exercising with your own body, and your aim is to get ripped and shredded, then this content is for you. In this article, I’m going to share a 4-week bodyweight workout plan that will help you get ripped. Moreover, I have also included a PDF of a bodyweight workout routine to get ripped that you can use at home.

You don’t need any equipment to do the exercises mentioned in the workout program. But if you want to add weights to the exercises, you can do it.

Contents show

Is a bodyweight workout effective?

Yes, bodyweight exercises are effective for all fitness levels. According to several studies, bodyweight workouts have a positive impact on all physical fitness elements such as body mass, muscle mass, and the percentage of body fat. They also help you improve overall strength endurance, flexibility, and aerobic capacity.

5 reasons why you should start doing bodyweight exercises Today

Bodyweight exercises can be done anywhere in a small space such as at the home, gym, on the street, or the ground.
They don’t require any equipment. With your own weight of the body, you can do plentiful of exercises. All they need is your mindset, willingness to challenge yourself, and a positive mindset.
Bodyweight workouts improve strength, build muscles, and help you develop a better posture.
You’ll save the gym subscription fee and commute timing.
Bodyweight exercises have several variations to perform. For example, below I’ve listed more than fifty exercises that you can do at home with your body weight.

List Of Body Weight Exercises To help you Get Ripped

It’s good to have a list of all bodyweight exercises for every body part in one place. And, for your convenience, I’ve compiled a list of different muscle group exercises into one article before sharing the bodyweight workout plan.

Below you can see all exercises from the chest, shoulder, arms to back, core, and leg. I hope these exercises will also help you while making your own home workout routine of bodyweight workouts.

Useful Links

Chest

Regular Push up
Wall Push-ups
Slow Motion Push-Up
Wide Push up
Incline Press-up
Decline Press-up
Dip
Close-grip pushup
Archer pushup

Shoulder

Feet Elevated Pushup
Shoulder Shrug
Pike Pushups
Wall Handstand Push up
Plank To Push Up
Push-Back Push-Ups

Triceps

Triangle Push up
Kneeling Diamond Push-ups
Chair Dips
Forearm Triceps Extension
Decline Diamond Pushup
Narrow Inclined Bench Push-up
Tricep Bar Dips

Biceps

Bicep Leg Curl
Towel Curl
Chin-up
Dive-bomber Push up
Modified Side plank
Towel Hammer Curl
Reverse Push-Ups

Back

Pullup
Pull Up Superman
Body-weight Bent Over Row
Inverted row
I-Y-T Raise
Push-up to Renegade Row
Overhead Pull Down
W Superman
Towel Pull inside
Locust Pose
Bird dog facing pose
Aquaman exercise

Core

High Plank
Crunches
Reverse Crunches
Side plank
Mountain Climbers
Toe Touching
Heel touch crunches
Russian twist
Leg raises
Flutter Kicks
Knee to inside elbow plank
Knee to outside elbow plank
Hanging Leg Raises

Forearm and Wrist

Forearm Plank
Palm Pulses
Side-to-Side Wrist Stretch
Rear Facing Wrist Stretch (Palms down)
Rear Facing Wrist Stretch (Palms Up)

Hamstring

Standing Leg Curl
Slide Leg Exercise
Nordic hamstring curl
Hamstring Bridge
Single-Leg Romanian Deadlift

Quadriceps

Regular Squat
Walking Lunges
Bulgarian Split Squat
Split Squat
Lateral Lunge
Box Jump
Squat Hold
Squat jump
Reverse lunge
Sumo Squat

Glutes

Glutes Bridges
Reverse leg lift
Leg kickbacks
Plié squat
Squat jack
Hips off plank
Squat pulses

Calves

Calf Raises
- SIngle-leg calf raise
- Double Leg heel raises
Lunge Pulses

Bodyweight Cardio Exercises

Jumping Jacks
High Knees
Mountain Climbing
Treadmill Run
Jumping Rope
Burpees
Squat Thrust
Shoulder Tap

Content of the Bodyweight Workout Routine

Duration	60-90 minutes
No of exercises to do per day	12
Difficulty	Beginner to Intermediate
Physical Fitness Level	Suitable For All Fitness Levels Such as Beginners (Male or Female) and Intermediate
Goal/Purpose	To Get Ripped, Increase Mass and Strength
Total days of training in a week	4 (For example; Monday, Tuesday, Wednesday, and Friday)
Program Duration	90-Days or 3 months or 12 Weeks (4 weeks are included in this article)

Bodyweight workout plan to get ripped- Week 1

Day 1

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Jumping Jacks	AMRAP in 15 seconds	2	30 seconds	Full body
2	High Knees	AMRAP in 15seconds	2	20 seconds	Lower body
3	Walking Lunges	10	2	60 seconds	Quads, Hamstring
4	Regular Squat	15-20	3	60 seconds	Quads
5	Standing Leg Curl	15-20	3	60 seconds	Hamstring
6	Glutes Bridges	10	2	60 seconds	Gluteus, Lower Back
7	Single-Leg Calf Raises	20	3	60 seconds	Calves
8	Regular Push up	20-30	3	60-90 seconds	Chest
9	Wide Push up	20-30	2	60-90 seconds	Chest
10	Incline Press-up	20-30	2	60-90 seconds	Chest
11	Plank	As long as you can hold	2	60 seconds	Core
12	Lying Leg Raises	10	2	30 seconds	Abs

Bodyweight workout routine to get ripped

Day 2

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Squat jump	15	2	30 seconds	Lower Body
2	Box Jump	15	2	60 seconds	Lower Body
3	Decline Press-up	15	3	60 seconds	Shoulder, Chest
4	Pike Pushups	10	3	60 seconds	Shoulders, Triceps, Biceps
5	Plank To Push Up	15	2	60 seconds	Chest, Shoulder
6	Bodyweight Shoulder Shrug	10	2	30 seconds	Shoulder
7	Triangle Push up	10	3	60 seconds	Triceps, Chest
8	Incline Narrow Push-up	10	3	60 seconds	Triceps, Chest
9	Chair Dips	10	3	60 seconds	Triceps
10	Plank	As long as you can hold	2	60 seconds	Abs
11	Side plank	As long as you can hold	2	30 seconds	Obliques
12	Russian twist	AMRAP	2	30 seconds	Obliques

Bodyweight workout plan to get ripped

Day 3

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Mountain Climbers	AMRAP in 30 seconds	2	30 seconds	Full body
2	Burpees	AMRAP in 30 seconds	2	60 seconds	Full body
3	Pullup or Pullup Superman	6 or 15	3	60 seconds	Back
4	Inverted row (using table)	15	2	60 seconds	Back, Biceps
5	Push-up to Renegade Row	10	2	60 seconds	Upper Body
6	I-Y-T Raise	15	3	60 seconds	Back
7	Towel Pull inside	15	3	60 seconds	Back
8	Aquaman exercise	10	2	60 seconds	Lower Back
9	Bicep Leg Curl	15	3	60 seconds	Biceps
10	Towel Curl	15	3	60 seconds	Biceps
11	Dive-bomber Push up	15	2	60 seconds	Biceps
12	Forearm Plank	As long as you can hold	2	60 seconds	Core

Bodyweight workout routine to get ripped

Day 5

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	High Knees	AMRAP in 30 seconds	1	30 seconds	Full body
2	Squat jump	10	1	30 seconds	Lower Body
3	Incline Press-up	15	2	60 seconds	Chest
4	Wide Push up	12	2	60 seconds	Chest
5	Pike Pushups	12	2	60 seconds	Shoulder
6	Triangle Push up	10	2	60 seconds	Triceps
7	Chair Dips	10	3	60 seconds	Triceps
8	I-Y-T Raise	20	2	60 seconds	Back
9	Towel Pull inside	20	2	60 seconds	Back
10	Body-weight Bent Over Row	15	2	60 seconds	Back
11	Bird dog facing pose	20 seconds	2	40 seconds	Lower back
12	Locust Pose	20 seconds	2	40 seconds	Lower back

Bodyweight workout plan to get ripped

Bodyweight Workout Routine To Get Ripped- Week 2

Day 1

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Mountain Climbers	AMRAP in 30 seconds	2	30 seconds	Full body
2	Burpees	AMRAP in 30 seconds	2	60 seconds	Full body
3	Pullup	5-10	3	60 seconds	Back
4	Plank To Push Up	10	2	60 seconds	Chest, Shoulders
5	Push-up to Renegade Row	10	2	60 seconds	Upper Body
6	I-Y-T Raise	15	3	60 seconds	Back
7	Towel Pull inside	15	3	60 seconds	Back
8	Inverted row	15	2	60 seconds	Back
9	Bicep Leg Curl	15	3	60 seconds	Biceps
10	Towel Curl	15	3	60 seconds	Biceps
11	Dive-bomber Push up	15	2	60 seconds	Biceps
12	Forearm Plank	As long as you can hold	2	60 seconds	Core

Bodyweight Workout Routine To Get Ripped

Day 2

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Squat jump	AMRAP in 20 seconds	2	40 seconds	Lower body
2	Walking Lunges	10	2	60 seconds	Lower body
3	Squat Hold	10	2	60 seconds	Quads, gluteus
4	Box Jump	10-12	3	60 seconds	Quads
5	Slide Leg Exercise	15	3	60 seconds	Hamstring
6	Hamstring Bridge	12	3	60 seconds	Hamstring, Gluteus, Lower Back
7	Single-Leg Romanian Deadlift	10	3	60 seconds	Hamstring, Gluteus
8	Double Leg heel raises	10-15	3	60 seconds	Calves
9	Lunge Pulses	10-15	3	60 seconds	Calves
10	Crunches	As many as possible in 30 seconds	2	45 seconds	Abs
11	Forearm Plank	As long as you can hold	2	60 seconds	Core, forearms
12	Lying Leg Raises	10	2	30 seconds	Abs

Bodyweight Workout Plan To Get Ripped

Day 3

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Mountain Climbers	AMRAP in 20 seconds	2	40 seconds	Full body
2	Burpees	10	3	60 seconds	Full body
3	Incline Press-up	15	3	60 seconds	Shoulder, Chest
4	Decline Press-up	15	3	60 seconds	Chest ,Shoulders, Triceps, Biceps
5	Slow Motion Push-Up	10	2	60 seconds	Chest
6	Triangle Push up	10	3	60 seconds	Chest , Triceps
7	Forearm Triceps Extension	10	2	60 seconds	Triceps
8	Chair Dips	10	3	60 seconds	Triceps
9	Narrow Inclined Bench Push-up	10	2	60 seconds	Triceps, Upper Chest
10	Forearm Plank	As long as you can hold	2	60 seconds	Abs, forearms
11	Side plank	As long as you can hold	2	30 seconds	Obliques, forearms
12	Russian twist	AMRAP	2	30 seconds	Obliques

Body weight Exercise Routine To Get Ripped

Day 5

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Squat Thrust	10	2	30 seconds	Lower Body
2	Split Squat	10	2	60 seconds	Quads
3	Bulgarian Split Squat	10	2	60 seconds	Quads, hamstrings, Gluteus
4	Pike Pushups	10	3	60 seconds	Shoulders, Triceps, Biceps
5	Plank To Push Up	15	2	60 seconds	Shoulder
6	Bodyweight Shoulder Shrug	10	2	30 seconds	Shoulder
7	Wall Handstand Push up	10	3	60 seconds	Shoulder, Arms
8	Shoulder Tap	10	2	60 seconds	Shoulder, arms
9	Rear Facing Wrist Stretch (Palms down)	10-15 seconds	2	30 seconds	Wrist
10	Rear Facing Wrist Stretch (Palms Up)	10-15 seconds	2	30 seconds	Wrist
11	Knee to inside elbow plank	AMRAP	2	45 seconds	Core
12	Knee to outside elbow plank	AMRAP	2	45 seconds	Core

Bodyweight workout plan to get ripped

Bodyweight Workout Plan To Get Ripped- Week 3

Day 1

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Jumping Jacks	AMRAP in 30 seconds	2	30 seconds	Full body
2	Burpees	AMRAP in 30 seconds	2	60 seconds	Full body
3	Box Jump	10-15	3	60 seconds	Quads
4	Lateral Lunge	10	3	60 seconds	Quads, Hamstrings
5	W Superman	15	3	60 seconds	Back
6	Bird dog facing pose	15 seconds hold each side	3	30 seconds	Back, Lower back
7	Towel Pull inside	15	3	60 seconds	Back
8	Inverted row	15	2	60 seconds	Back
9	Bicep Leg Curl	15	3	60 seconds	Biceps
10	Towel Curl	15	3	60 seconds	Biceps
11	Dive-bomber Push up	15	2	60 seconds	Biceps
12	Forearm Plank	As long as you can hold	2	60 seconds	Core

Bodyweight workout routine to get ripped

Day 2

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Mountain Climbers	AMRAP in 20 seconds	2	40 seconds	Full body
2	Burpees	10	3	60 seconds	Full body
3	Incline Pushup	15	2	60 seconds	Chest
4	Wide Push up	15	2	60 seconds	Chest
5	Slow Motion Push-Up	10	2	60 seconds	Chest
6	Archer pushup	10	2	60 seconds	Chest
7	Forearm Triceps Extension	10	2	60 seconds	Triceps
8	Chair Dips	10	3	60 seconds	Triceps
9	Narrow Inclined Bench Push-up	10	2	60 seconds	Triceps, Upper Chest
10	Forearm Plank	As long as you can hold	2	60 seconds	Abs, forearms
11	Side plank	As long as you can hold	2	30 seconds	Obliques, forearms
12	Russian twist	AMRAP	2	30 seconds	Obliques

Bodyweight workout plan to get ripped

Day 3

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Split Squat	AMRAP in 20 seconds	2	40 seconds	Lower body
2	Bulgarian Split Squat	10	2	60 seconds	Lower body
3	Sumo Squat	15	2	60 seconds	Quad, Hamstring, Glutes
4	Standing Leg Curl	15	2	60 seconds	Hamstring
5	Glutes Brigdes	15	2	60 seconds	Glutes
6	Single Leg Hamstring Bridge	12	2	60 seconds	Hamstring, Gluteus, Lower Back
7	Single-Leg Romanian Deadlift	10	2	60 seconds	Hamstring, Gluteus
8	Calf Raises	10-15	3	60 seconds	Calves
9	Lying Leg Raises	10	2	60 seconds	Abs
10	Crunches	As many as possible in 20 seconds	2	40seconds	Abs
11	Forearm Plank	As long as you can hold	2	30 seconds	Core, forearms
12	Side Plank	As long as you can hold	2	30 seconds	Oblique

Bodyweight workout routine to get ripped

Day 5

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Jumping Jacks	As many as possible in 20 seconds	2	40 seconds	Full body
2	High Knees	As many as possible in 20 seconds	2	40 seconds	Full body
3	Burpess	10	3	60 seconds	Full body
4	Pike Pushups	10	3	60 seconds	Shoulders, Triceps, Biceps
5	Plank To Push Up	15	2	60 seconds	Chest, Shoulder
6	Bodyweight Shoulder Shrug	10	2	30 seconds	Shoulder
7	Shoulder Tap	10	2	60 seconds	Arms, Shoulder
8	Shoulder Shrug	15	2	30seconds	Shoulder
9	Push-Back Push-Ups	10	2	60 seconds	Shoulders, Chest
10	Reverse Crunches	AMRAP in 20 seconds	2	40seconds	Abs
11	Flutter Kicks	AMRAP in 20 seconds	2	40seconds	Abs
12	Russian twist	AMRAP in 20 seconds	2	40seconds	Obliques

Bodyweight workout plan to get ripped

Bodyweight Workout Routine To Get Ripped- Week 4

Day 1

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Jumping Jacks	AMRAP in 20 seconds	2	40 seconds	Full body
2	Mountain Climbing	AMRAP in 20 seconds	2	40 seconds	Full body
3	High Knees	AMRAP in 20 seconds	3	40 seconds	Full body
4	Pullup or Pullup Superman	6 or 15	3	60 seconds	Back
5	W Superman	15	3	60 seconds	Back
6	Bird dog facing pose	15 seconds hold each side	3	30 seconds	Back, Lower back
7	Towel Pull inside	15	3	60 seconds	Back
8	Inverted row	15	2	60 seconds	Back
9	Bicep Leg Curl	15	3	60 seconds	Biceps
10	Towel Curl	15	3	60 seconds	Biceps
11	Dive-bomber Push up	15	2	60 seconds	Biceps
12	Towel Hammer Curl	10	3	60 seconds	Biceps

Bodyweight workout routine to get ripped

Day 2

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Squat Thrust	AMRAP in 20 seconds	2	40 seconds	Full body
2	Mountain Climbing	AMRAP in 20 seconds	2	40 seconds	Full body
3	Incline Pushup	10	2	60 seconds	Chest
4	Regular Push up	10	2	60 seconds	Chest
5	Decline Press-up	10	2	60 seconds	Chest
6	Triangle Push up	10	2	60 seconds	Triceps
7	Forearm Triceps Extension	10	2	60 seconds	Triceps
8	Rear Facing Wrist Stretch (Palms down)	10	3	60 seconds	Wrist
9	Rear Facing Wrist Stretch (Palms Up)	10	2	60 seconds	Wrist
10	Forearm Plank	As long as you can hold	2	60 seconds	Abs, forearms
11	Side plank	As long as you can hold	2	30 seconds	Obliques, forearms
12	Russian twist	AMRAP	2	30 seconds	Obliques

Bodyweight workout plan to get ripped

Day 3

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Box Jump	AMRAP in 20 seconds	2	40 seconds	Lower body
2	Walking Lunges	10	2	60 seconds	Lower body
3	Squat Hold	10	2	60 seconds	Quads, gluteus
4	Sumo Squat	12	2	60 seconds	Hamstring, Gluteus, Lower Back
5	Slide Leg Exercise	15	3	60 seconds	Hamstring
6	Hamstring Bridge	12	3	60 seconds	Hamstring, Gluteus, Lower Back
7	Single-Leg Romanian Deadlift	10	3	60 seconds	Hamstring, Gluteus
8	Double Leg heel raises	10-15	3	60 seconds	Calves
9	Lunge Pulses	10-15	3	60 seconds	Calves
10	Crunches	As many as possible in 30 seconds	2	45 seconds	Abs
11	Forearm Plank	As long as you can hold	2	60 seconds	Core, forearms
12	Lying Leg Raises	10	2	30 seconds	Abs

Bodyweight workout routine to get ripped

Day 5

Num. of Exercise	Exercise	Reps	Sets	Rest Between Set	Muscle Worked
1	Jumping Jacks	As many as possible in 20 seconds	2	40 seconds	Full body
2	Burpess	10	2	60 seconds	Full body
3	Feet Elevated Pushup	10	2	60 seconds	Shoulders, Triceps, Biceps
4	Pike Pushups	10	2	60 seconds	Shoulders, Triceps, Biceps
5	Plank To Push Up	15	2	60 seconds	Chest, Shoulder
6	Bodyweight Shoulder Shrug	10	2	30 seconds	Shoulder
7	Shoulder Tap	10	2	60 seconds	Arms, Shoulder
8	Shoulder Shrug	15	2	30seconds	Shoulder
9	Push-Back Push-Ups	10	2	60 seconds	Shoulders, Chest
10	Reverse Crunches	AMRAP in 20 seconds	2	40seconds	Abs
11	Toe Touch Crunches	AMRAP in 20 seconds	2	40seconds	Abs
12	Knee to outside elbow plank	AMRAP in 20 seconds	2	40seconds	Obliques

Bodyweight workout plan to get ripped

The above routine or plan is just an example. You can try mixing different exercises on different days. I’ve listed more than 50 bodyweight exercises that can help you design a better and effective workout routine according to your fitness level.

One routine doesn’t work for everyone, because everyone’s body responds in a different way. So, it will be better if you make your own workout plan. But, if you find it difficult to design it, you can contact me using the contact form, and I’ll surely help you as much as I can.

Download Bodyweight workout plan to get ripped PDF

Bodyweight-Workout-Routine-to-Get-Ripped Download

Can you get ripped with just bodyweight exercises?

Yes, it’s possible to get ripped with just bodyweight exercises. Here are two reasons why; 1) If you’re overweight, High-intensity bodyweight exercises burn more calories than weight training and help you reduce body fat percentage (if you follow a calorie deficit lifestyle). 2) If you’re lean, bodyweight workouts help you build muscles and gain mass that will help you get ripped (if you eat a good amount of proteins and a balanced diet).

How Long Does it Take Time to Get Ripped?

It depends on several factors such as your hormones like how your body responds to what you do and eat, the level of your testosterone and human growth hormone, selection of exercises and foods, etc. However, in general, it takes a minimum of 3 months for your body to start getting ripped.

Also read: How Long Does It Take To Build Noticeable Muscle?

How can I get ripped in 30 days?

If you want to get ripped in 30 days, you can try the following things:

Be consistent with your workout
Increase workout intensity, timing, and train 6 days a week.
Include more proteins in your diet and decrease the amount of fat. If you’re overweight, stay in the calorie deficit and if you’re lean, stay in the calorie surplus.
Add resistance exercises to your workout routine, such as weight training.
Sleep 7 to 8 hours so your muscles get proper rest.

Help Us Grow On Social Media

About
Latest Posts

Murshid Akram

I'm a certified personal trainer, fitness blogger, and nature lover. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

2 thoughts on “Bodyweight Workout Plan To Get Ripped (WIth PDF)”

Antonio Mira

16th May 2022 at 6:27 pm

Hello,

Just looked at this plan and it caught my attention. I noticed the plan shows the first for weeks of 12. Are there more exercises after week 4 or would I repeat them until the 12 weeks are complete?

Thank you for any information you can provide.
- Murshid Akram
  
  16th May 2022 at 8:41 pm
  
  Hi Mira
  Yes, repeat the program until 12 weeks.
  Repetitions help develop strength, endurance, and muscles.

Is a bodyweight workout effective?

5 reasons why you should start doing bodyweight exercises Today

List Of Body Weight Exercises To help you Get Ripped

Chest

Shoulder

Triceps

Biceps

Back

Core

Forearm and Wrist

Hamstring

Quadriceps

Glutes

Calves

Bodyweight Cardio Exercises

Content of the Bodyweight Workout Routine

Bodyweight workout plan to get ripped- Week 1

Day 1

Day 2

Day 3

Day 5

Bodyweight Workout Routine To Get Ripped- Week 2

Day 1

Day 2

Day 3

Day 5

Bodyweight Workout Plan To Get Ripped- Week 3

Day 1

Day 2

Day 3

Day 5

Bodyweight Workout Routine To Get Ripped- Week 4

Day 1

Day 2

Day 3

Day 5

Download Bodyweight workout plan to get ripped PDF

Can you get ripped with just bodyweight exercises?

How Long Does it Take Time to Get Ripped?

How can I get ripped in 30 days?

2 thoughts on “Bodyweight Workout Plan To Get Ripped (WIth PDF)”

Leave a comment Cancel reply