4-Week Bodyweight Workout Plan to Get Ripped with PDF

Bodyweight Workout to Get Ripped

If you love exercising with your own body and want to get ripped and shredded, I can help you.

In this article, I’ve shared my 4-week bodyweight workout plan, which will help you get ripped over time if you maintain your macros intake, train consistently, and take care of your body.

I used this routine four years back, but it is still relevant and effective. You can see me working out at home in this video:


I’ve made some changes that I think are required to make this bodyweight training program more helpful to all who want to get strong and look aesthetic.

Is The Bodyweight Training 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 muscular strength, muscle mass, and body fat percentage. They also help improve overall strength, endurance, flexibility, and aerobic capacity.1 Archila LR, Bostad W, Joyner MJ, Gibala MJ. Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach. Int J Exerc Sci. 2021 Apr 1;14(3):93-100. PMID: 34055156; PMCID: PMC8136567, 2Lipecki, Krzysztof & Rutowicz, Bartosz. (2015). The Impact Of Ten Weeks Of Bodyweight Training On The Level Of Physical Fitness And Selected Parameters Of Body Composition In Women Aged 21-23 Years. Polish Journal of Sport and Tourism. 22. 10.1515/pjst-2015-0014.

5 Reasons Why You Should Start Doing Bodyweight Training Today

  1. Bodyweight exercises can be done anywhere in a small space, such as at the home, gym, on the street, or on the ground.
  2. They don’t require any equipment. You can do plenty of exercises with your own weight. All you need is a good mindset, a willingness to challenge yourself, and some space.
  3. Bodyweight workouts improve strength, build muscles, and help you develop a better posture.
  4. You’ll save on the gym subscription fee and commute timing.
  5. You can do various bodyweight exercises for every muscle group. For example, I’ve listed more than fifty exercises that you can do at home with your body weight.

Program Summary

4 week bodyweight workout plan summary
Duration45-60 minutes
Split TypeCombined Body Part Split
Exercise TypeBodyweight Only
Experience RequireIntermediate to Advanced
Program GoalGet Ripped, Increase Mass and Strength
Training days per weekFive
Target GenderBoth Male and Female
Program Duration12 Weeks (4 weeks are included in this article)

4-Week Bodyweight Workout Plan to Get Ripped and Build Muscle

Bodyweight Workout to get Ripped

This program includes five training days per week, including one HIIT cardio session.

This routine is based on the tri-set method, which involves performing three exercises in a row with no rest between them.

The tri-set scheme helps you get more work done in less time and builds a strong, ripped body over time.

Bodyweight Weekly Training Split:

  • Monday – Chest, Legs, and Arms
  • Tuesday – Back, Shoulder, and Core
  • Wednesday – OFF
  • Thursday – Legs, Chest, and Arms
  • Friday – Back, Shoulder, and Abs
  • Saturday – HIIT Cardio
  • Sunday – OFF

Additional Instructions:

  • Number of Rounds per Tri-set: Two for Beginners, Three for Intermediates, and Four for Advanced Fitness Enthusiasts
  • Rest After each Round: 2-minute
  • Warm-up before working sets: I recommend a three- to five-minute quick warm-up to raise your body temperature and increase blood flow before starting your main workout.

The first week involves performing fewer repetitions. This will help you bolster your foundational strength and prepare you for the next week.

Monday – Chest, Legs, and Arms

Triset 1Triset 2Triset 3
5 Push-ups5 Incline Press-up5 Decline Press-up
10 Squats10 Lunges (5/leg)10 Single-Leg Bridge
10 BW Curls10 Triceps Extension10 Bench Dips

Tuesday – Back, Shoulder, and Core

Triset 1Triset 2Triset 3
10 Towel Row10 Superman Pull5 Floor IYT Raises
5 Pike Push-ups10 BW Lateral Raise5 Rear Delt Retraction
30-sec Mt. Climber15-sec Flutter Kicks10 Reverse Crunches

Thursday – Legs, Chest, and Arms

Triset 1Triset 2Triset 3
Archer Pushup (5/side)5 Diving Push-up5 Negative Push-up
10 Plie SquatsReverse Lunges (5/leg)Single-Leg RDL (5/leg)
Doorway Curl (5/arm)5 Sphinx push-up5 Triangle Push-up

Friday – Back, Shoulder, and Abs

Triset 1Triset 2Triset 3
Renegade Row (5/side)5 Push-up Plus5 Inverted Row
5 Pike Push-ups10 BW Lateral Raise5 BW Torso Pull
30-sec Crunches15-sec Knee Tucks45-sec Plank

Saturday – HIIT Cardio

High-intensity interval training (HIIT) involves performing exercises with max effort followed by a quick recovery period. The one bout typically lasts 10 to 30 seconds.

It is a time-efficient approach to torch calories, burn fat, and help you get sculpted over time.

Round 1Round 2Round 3
15-sec Jumping Jacks15-sec High KneesShoulder Tap
10 Squat Jumps15-sec Flutter Kicks30-sec Cross Mt. Climber
Plank Knee Taps (5/side)Plank Ankle Taps (5/side)30-sec Bear Crawl
30-sec Mt. Climber10 SitupsLunges to Kick (5/leg)
5 Burpees5 Burpees5 Burpees

You’ll do more repetitions during the second week than the first one. I also recommend increasing the intensity to challenge your fitness level and stimulate endurance and muscle building.

Monday – Chest, Legs, and Arms

Triset 1Triset 2Triset 3
8 Push-ups8 Incline Press-up8 Decline Press-up
12 Goblet Squats16 Lateral Lunges(8/leg)16 Calf Raises
12 BW Curls12 Triceps Extension12 Bench Dips

Tuesday – Back, Shoulder, and Core

Triset 1Triset 2Triset 3
12 Towel Row12 Superman Pull8 Floor IYT Raises
8 Pike Push-ups12 BW Lateral Raise8 Rear Delt Retraction
30-sec Mt. Climber15-sec Flutter Kicks15 Reverse Crunches

Thursday – Legs, Chest, and Arms

Triset 1Triset 2Triset 3
Archer Pushup (8/side)8 Diving Push-up8 Negative Push-up
12 Plie SquatsReverse Lunges (8/leg)Single-Leg RDL (6/leg)
Doorway Curl (8/arm)8 Sphinx push-up8 Triangle Push-up

Friday – Back, Shoulder, and Abs

Triset 1Triset 2Triset 3
Renegade Row (8/side)8 Push-up Plus8 Inverted Row
8 Pike Push-ups12 BW Lateral Raise8 BW Torso Pull
15 Crunches20-sec Knee Tucks1-minute Plank

Saturday – HIIT Cardio

Round 1Round 2Round 3
15-sec Jumping Jacks15-sec High KneesShoulder Tap (8/side)
10 Squat Jumps15-sec Flutter Kicks30-sec Cross Mt. Climber
Plank Knee Taps (5/side)Plank Ankle Taps (5/side)30-sec Bear Crawl
30-sec Mt. Climber10 SitupsLunges to Kick (5/leg)
6 Burpees6 Burpees6 Burpees

During the third week, I’ve included more unique exercises to keep you engaged while making progress. Same as the second week, It will also have more repetitions than the second week.

Monday – Chest, Legs, and Arms

Triset 1Triset 2Triset 3
10 Dive Bomber Push-ups12 Flat Push-up12 Feet Elevated Push-up
10 Squat to Calf Raises10 Curtsy Lunges (5/leg)10 Frog Pumps
15 BW Curls15 Triceps Extension10 Floor Dips

Tuesday – Back, Shoulder, and Core

Triset 1Triset 2Triset 3
20 Bent-Over Towel Row15 Superman Towel Row10 Floor IYT Raises
5 One-arm Push-ups10 BW Lateral Raise5 Towel Face Pull
10 V-Ups15-sec Russian TwistBird Dog Crunches (5/side)

Thursday – Legs, Chest, and Arms

Triset 1Triset 2Triset 3
Archer Pushup (10/side)10 Wide-arm Push-ups10 Negative Push-up
10 Plie Squats Long Lever Bridge March (8/side)Single-Leg RDL (8/leg)
Doorway Curl (10/arm)10 Sphinx push-up10 Triangle Push-up

Friday – Back, Shoulder, and Abs

Triset 1Triset 2Triset 3
Renegade Row (10/side)10 Superman External Arm Rotation10 Inverted Row
10 Pike Push-ups12 BW Lateral Raise12 Lying Rear Delt Fly
15-sec Knee Tucks90-sec Plank

Saturday – HIIT Cardio

Round 1Round 2Round 3
20-sec Jumping Jacks15-sec High Knees15-sec Sprint in Place
15 Pop SquatsSpiderman Lunges (10/leg)Shoulder Taps (10/side)
Plank Knee Taps (8/side)Plank Ankle Taps (8/side)30-sec Bear Crawl
30-sec Mt. Climber15-sec Bicycle CrunchLunges to Kick (5/leg)
8 Burpees8 Burpees8 Burpees

In the fourth and final week, you’ll push yourself with higher-intensity workouts and advanced exercises. This will help you reach your peak fitness level by the end of the program.

Monday – Chest, Legs, and Arms

Triset 1Triset 2Triset 3
20 Flat Push-ups10 Staggered Push-ups15 Incline Press-up
Pistol Squat (5/leg)15 Squat to Calf Raises10 Prone Frog Lift
10 BW Curls10 Triceps Extension10 Single-Leg Dips

Tuesday – Back, Shoulder, and Core

Triset 1Triset 2Triset 3
10 Prone Around The World10 Superman Pull10 Floor IYT Raises
5 Pike Push-ups10 BW Lateral Raise5 Rear Delt Retraction
30-sec Mt. Climber15-sec Hollow Body Hold10 Reverse Crunches

Thursday – Legs, Chest, and Arms

Triset 1Triset 2Triset 3
Archer Pushup (5/side)5 Diving Push-up5 Negative Push-up
10 Back and Forth LungesShrimp Squat (5/leg)Glute Kickback (10/side)
Doorway Curl (5/arm)5 Sphinx push-up5 Triangle Push-up

Friday – Back, Shoulder, and Abs

Triset 1Triset 2Triset 3
Renegade Rows (10/side)10 Superman External Arm Rotation5 Inverted Row
10 Dolphin Push-ups10 Bodyweight Lateral Raise10 Scapula Push-up
Single-Leg Tuck-up (5/side)15-sec Knee Tucks45-sec Plank

Saturday – HIIT Cardio

Round 1Round 2Round 3
15-sec Jumping Jacks15-sec High KneesJumping Lunges (10/side)
10 Squat JumpsSide Plank Hip Taps (15-sec/side)30-sec Cross Mt. Climber
Plank Knee Taps (5/side)Plank Ankle Taps (5/side)10 Grappler Push-ups
10 Kneeling Squat JumpsSit Outs (10/side)Lunges to Kick (5/leg)
10 Burpees10 Burpees10 Burpees

Can You Get Ripped with Just Bodyweight Exercises?

Yes, it’s possible to get ripped just by doing bodyweight exercises.

Here’s why:

  • 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).
  • 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.

How Can You Get Ripped in 30 Days?

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

  1. Be consistent with your workout.
  2. Increase workout intensity and timing, and train 6 days a week.
  3. 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.
  4. Add resistance exercises to your workout routine, such as weight training.
  5. Sleep 7 to 8 hours so your muscles get proper rest.

Download The 4-Week Bodyweight Workout Routine PDF

References

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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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