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.

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

  1. Bodyweight exercises can be done anywhere in a small space such as at the home, gym, on the street, or the ground.
  2. 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.
  3. Bodyweight workouts improve strength, build muscles, and help you develop a better posture.
  4. You’ll save the gym subscription fee and commute timing.
  5. 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

  1. Bodyweight Hamstring Exercises To Do At Home
  2. The 15 Best Bodyweight Back Workouts At Home
  3. 7 Bodyweight Exercises For Shoulders
  4. The 10 Best Bodyweight Exercises For Arms
  5. Full Bodyweight Workout For Beginners At Home

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 day12
DifficultyBeginner to Intermediate
Physical Fitness LevelSuitable For All Fitness Levels Such as Beginners (Male or Female) and Intermediate
Goal/PurposeTo Get Ripped, Increase Mass and Strength
Total days of training in a week4 (For example; Monday, Tuesday, Wednesday, and Friday)
Program Duration90-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 ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Jumping JacksAMRAP in 15 seconds230 secondsFull body
2High KneesAMRAP in 15seconds220
seconds
Lower body
3Walking Lunges10260 secondsQuads, Hamstring
4Regular Squat15-20360 secondsQuads
5Standing Leg Curl15-20360 secondsHamstring
6Glutes Bridges10260 secondsGluteus, Lower Back
7Single-Leg Calf Raises20360 secondsCalves
8Regular Push up20-30360-90 secondsChest
9Wide Push up20-30260-90 secondsChest
10Incline Press-up20-30260-90 secondsChest
11PlankAs long as you can hold260 secondsCore
12Lying Leg Raises10230 secondsAbs
Bodyweight workout routine to get ripped

Day 2

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Squat jump15230 secondsLower Body
2Box Jump15260
seconds
Lower Body
3Decline Press-up15360 secondsShoulder, Chest
4Pike Pushups10360 secondsShoulders, Triceps, Biceps
5Plank To Push Up15260 secondsChest, Shoulder
6Bodyweight Shoulder Shrug10230 secondsShoulder
7Triangle Push up10360 secondsTriceps, Chest
8Incline Narrow Push-up10360 secondsTriceps, Chest
9Chair Dips10360 secondsTriceps
10PlankAs long as you can hold260 secondsAbs
11Side plankAs long as you can hold230 secondsObliques
12Russian twistAMRAP230 secondsObliques
Bodyweight workout plan to get ripped

Day 3

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Mountain ClimbersAMRAP in 30 seconds230 secondsFull body
2BurpeesAMRAP in 30 seconds260
seconds
Full body
3Pullup or Pullup Superman6 or 15360 secondsBack
4Inverted row (using table)15260 secondsBack, Biceps
5Push-up to Renegade Row10260 secondsUpper Body
6I-Y-T Raise15360 secondsBack
7Towel Pull inside15360 secondsBack
8Aquaman exercise10260 secondsLower Back
9Bicep Leg Curl15360 secondsBiceps
10Towel Curl15360 secondsBiceps
11Dive-bomber Push up15260 secondsBiceps
12Forearm PlankAs long as you can hold260 secondsCore
Bodyweight workout routine to get ripped

Day 5

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1High KneesAMRAP in 30 seconds130 secondsFull body
2Squat jump10130
seconds
Lower Body
3Incline Press-up15260 secondsChest
4Wide Push up12260 secondsChest
5Pike Pushups12260 secondsShoulder
6Triangle Push up10260 secondsTriceps
7Chair Dips
10360 secondsTriceps
8I-Y-T Raise20260 secondsBack
9Towel Pull inside20260 secondsBack
10Body-weight Bent Over Row15260 secondsBack
11Bird dog facing pose20 seconds240 secondsLower back
12Locust Pose20 seconds240 secondsLower back
Bodyweight workout plan to get ripped

Bodyweight Workout Routine To Get Ripped- Week 2

Day 1

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Mountain ClimbersAMRAP in 30 seconds230 secondsFull body
2BurpeesAMRAP in 30 seconds260
seconds
Full body
3Pullup5-10360 secondsBack
4Plank To Push Up10260 secondsChest, Shoulders
5Push-up to Renegade Row10260 secondsUpper Body
6I-Y-T Raise15360 secondsBack
7Towel Pull inside15360 secondsBack
8Inverted row15260 secondsBack
9Bicep Leg Curl15360 secondsBiceps
10Towel Curl15360 secondsBiceps
11Dive-bomber Push up15260 secondsBiceps
12Forearm PlankAs long as you can hold260 secondsCore
Bodyweight Workout Routine To Get Ripped

Day 2

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Squat jumpAMRAP in 20 seconds240 secondsLower body
2Walking Lunges10260
seconds
Lower body
3Squat Hold10260 secondsQuads, gluteus
4Box Jump10-12360 secondsQuads
5Slide Leg Exercise15360 secondsHamstring
6Hamstring Bridge12360 secondsHamstring, Gluteus, Lower Back
7Single-Leg Romanian Deadlift10360 secondsHamstring, Gluteus
8Double Leg heel raises10-15360 seconds Calves
9Lunge Pulses10-15360 secondsCalves
10CrunchesAs many as possible in 30 seconds245 secondsAbs
11Forearm PlankAs long as you can hold260 secondsCore, forearms
12Lying Leg Raises10230 secondsAbs
Bodyweight Workout Plan To Get Ripped

Day 3

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Mountain ClimbersAMRAP in 20 seconds240 secondsFull body
2Burpees10360
seconds
Full body
3Incline Press-up15360 secondsShoulder, Chest
4Decline Press-up15360 secondsChest ,Shoulders, Triceps, Biceps
5Slow Motion Push-Up10260 secondsChest
6Triangle Push up10360 secondsChest , Triceps
7Forearm Triceps Extension10260 secondsTriceps
8Chair Dips10360 secondsTriceps
9Narrow Inclined Bench Push-up10260 secondsTriceps, Upper Chest
10Forearm PlankAs long as you can hold260 secondsAbs, forearms
11Side plankAs long as you can hold230 secondsObliques, forearms
12Russian twistAMRAP230 secondsObliques
Body weight Exercise Routine To Get Ripped

Day 5

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Squat Thrust10230 secondsLower Body
2Split Squat10260
seconds
Quads
3Bulgarian Split Squat10260 secondsQuads, hamstrings, Gluteus
4Pike Pushups10360 secondsShoulders, Triceps, Biceps
5Plank To Push Up15260 secondsShoulder
6Bodyweight Shoulder Shrug10230 secondsShoulder
7Wall Handstand Push up10360 secondsShoulder, Arms
8Shoulder Tap10260 secondsShoulder, arms
9Rear Facing Wrist Stretch (Palms down)10-15 seconds230 secondsWrist
10Rear Facing Wrist Stretch (Palms Up)10-15 seconds230 secondsWrist
11Knee to inside elbow plankAMRAP245 secondsCore
12Knee to outside elbow plankAMRAP245
seconds
Core
Bodyweight workout plan to get ripped

Bodyweight Workout Plan To Get Ripped- Week 3

Day 1

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Jumping JacksAMRAP in 30 seconds230 secondsFull body
2BurpeesAMRAP in 30 seconds260
seconds
Full body
3Box Jump10-15360 secondsQuads
4Lateral Lunge10360 secondsQuads, Hamstrings
5W Superman15360 secondsBack
6Bird dog facing pose15 seconds hold each side330 secondsBack, Lower back
7Towel Pull inside15360 secondsBack
8Inverted row15260 secondsBack
9Bicep Leg Curl15360 secondsBiceps
10Towel Curl15360 secondsBiceps
11Dive-bomber Push up15260 secondsBiceps
12Forearm PlankAs long as you can hold260 secondsCore
Bodyweight workout routine to get ripped

Day 2

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Mountain ClimbersAMRAP in 20 seconds240 secondsFull body
2Burpees10360
seconds
Full body
3Incline Pushup15260 secondsChest
4Wide Push up15260 secondsChest
5Slow Motion Push-Up10260 secondsChest
6Archer pushup10260 secondsChest
7Forearm Triceps Extension10260 secondsTriceps
8Chair Dips10360 secondsTriceps
9Narrow Inclined Bench Push-up10260 secondsTriceps, Upper Chest
10Forearm PlankAs long as you can hold260 secondsAbs, forearms
11Side plankAs long as you can hold230 secondsObliques, forearms
12Russian twistAMRAP230 secondsObliques
Bodyweight workout plan to get ripped

Day 3

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Split SquatAMRAP in 20 seconds240 secondsLower body
2Bulgarian Split Squat10260
seconds
Lower body
3Sumo Squat15260 secondsQuad, Hamstring, Glutes
4Standing Leg Curl15260 secondsHamstring
5Glutes Brigdes15260 secondsGlutes
6Single Leg Hamstring Bridge12260 secondsHamstring, Gluteus, Lower Back
7Single-Leg Romanian Deadlift10260 secondsHamstring, Gluteus
8Calf Raises10-15360 secondsCalves
9Lying Leg Raises10260 secondsAbs
10CrunchesAs many as possible in 20 seconds240secondsAbs
11Forearm PlankAs long as you can hold230 secondsCore, forearms
12Side PlankAs long as you can hold230 secondsOblique
Bodyweight workout routine to get ripped

Day 5

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Jumping JacksAs many as possible in 20 seconds240 secondsFull body
2High KneesAs many as possible in 20 seconds240
seconds
Full body
3Burpess10360 secondsFull body
4Pike Pushups10360 secondsShoulders, Triceps, Biceps
5Plank To Push Up15260 secondsChest, Shoulder
6Bodyweight Shoulder Shrug10230 secondsShoulder
7Shoulder Tap10260 secondsArms, Shoulder
8Shoulder Shrug15230secondsShoulder
9Push-Back Push-Ups10260 secondsShoulders, Chest
10Reverse CrunchesAMRAP in 20 seconds240secondsAbs
11Flutter KicksAMRAP in 20 seconds240secondsAbs
12Russian twistAMRAP in 20 seconds240secondsObliques
Bodyweight workout plan to get ripped

Bodyweight Workout Routine To Get Ripped- Week 4

Day 1

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Jumping JacksAMRAP in 20
seconds
240 secondsFull body
2Mountain ClimbingAMRAP in 20 seconds240
seconds
Full body
3High KneesAMRAP in 20 seconds340
seconds
Full body
4Pullup or Pullup Superman6 or 15360 secondsBack
5W Superman15360 secondsBack
6Bird dog facing pose15 seconds hold each side330 secondsBack, Lower back
7Towel Pull inside15360 secondsBack
8Inverted row15260 secondsBack
9Bicep Leg Curl15360 secondsBiceps
10Towel Curl15360 secondsBiceps
11Dive-bomber Push up15260 secondsBiceps
12Towel Hammer Curl10360 secondsBiceps
Bodyweight workout routine to get ripped

Day 2

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Squat ThrustAMRAP in 20 seconds240 secondsFull body
2Mountain ClimbingAMRAP in 20 seconds240
seconds
Full body
3Incline Pushup10260 secondsChest
4Regular Push up10260 secondsChest
5Decline Press-up10260 secondsChest
6Triangle Push up10260 secondsTriceps
7Forearm Triceps Extension10260 secondsTriceps
8Rear Facing Wrist Stretch (Palms down)10360 secondsWrist
9Rear Facing Wrist Stretch (Palms Up)10260 secondsWrist
10Forearm PlankAs long as you can hold260 secondsAbs, forearms
11Side plankAs long as you can hold230 secondsObliques, forearms
12Russian twistAMRAP230 secondsObliques
Bodyweight workout plan to get ripped

Day 3

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Box JumpAMRAP in 20 seconds240 secondsLower body
2Walking Lunges10260
seconds
Lower body
3Squat Hold10260 secondsQuads, gluteus
4Sumo Squat12260 secondsHamstring, Gluteus, Lower Back
5Slide Leg Exercise15360 secondsHamstring
6Hamstring Bridge12360 secondsHamstring, Gluteus, Lower Back
7Single-Leg Romanian Deadlift10360 secondsHamstring, Gluteus
8Double Leg heel raises10-15360 secondsCalves
9Lunge Pulses10-15360 secondsCalves
10CrunchesAs many as possible in 30 seconds245 secondsAbs
11Forearm PlankAs long as you can hold260 secondsCore, forearms
12Lying Leg Raises10230 secondsAbs
Bodyweight workout routine to get ripped

Day 5

Num. of ExerciseExerciseRepsSetsRest
Between Set
Muscle Worked
1Jumping JacksAs many as possible in 20 seconds240 secondsFull body
2Burpess10260
seconds
Full body
3Feet Elevated Pushup10260 secondsShoulders, Triceps, Biceps
4Pike Pushups10260 secondsShoulders, Triceps, Biceps
5Plank To Push Up15260 secondsChest, Shoulder
6Bodyweight Shoulder Shrug10230 secondsShoulder
7Shoulder Tap10260 secondsArms, Shoulder
8Shoulder Shrug15230secondsShoulder
9Push-Back Push-Ups10260 secondsShoulders, Chest
10Reverse CrunchesAMRAP in 20 seconds240secondsAbs
11Toe Touch CrunchesAMRAP in 20 seconds240secondsAbs
12Knee to outside elbow plankAMRAP in 20 seconds240secondsObliques
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

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:

  1. Be consistent with your workout
  2. Increase workout intensity, 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.

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