If you want to build muscles at home with little to no equipment, you can follow a 6 week bodyweight training plan. This workout plan will help you increase strength, endurance, mass, and balance and improve body composition over time. I’ll also share a free PDF of the 6-week bodyweight workout plan so you can keep it handy.
Bodyweight exercises are adaptable, efficient, and challenging. You can do many workouts at home to increase your strength, mobility, flexibility, and muscle mass without equipment.
In this workout plan, I’ll share workouts for each muscle group so you can work and have a total body workout.
This program is suitable for all fitness levels; whether you’re a male or female, beginner or pro, you can follow this workout schedule to enhance your fitness level.
Related: Challenge your endurance with these Bodyweight CrossFit workouts
6 Week Bodyweight Workout Plan Summary
Goal | Build Muscle and Improve Shape |
Training Type | Full Body |
Duration | 6 weeks |
Frequency | 4 days a week |
Duration/session | 30-45 minutes |
Suitable for | Men and Women |
Difficulty | Beginner to Intermediate |
At the bottom | |
Alternate Plan | 3-Day Bodyweight Workout Plan |
Rounds: two for beginners and three for intermediate.
Rest between sets: 30 to 90 seconds. You can increase or decrease the interval time between sets, depending on your fitness level.
If you wish to change/replace any exercises, here are all options:
- Bodyweight Hamstring Exercises
- The 10 Best Bodyweight Exercises For Arms
- Bodyweight Exercises for Back at Home
- Bodyweight Shoulder Exercises
- 5 Rear Delt Bodyweight Exercises
- 13 Best Bodyweight Push Exercises
- 15 Best Bodyweight Pull Exercises
- 5 Best Bodyweight Lat Exercises
Once you complete the routine for the desired time, you can follow this bodyweight workout plan to get ripped.
6 Week Bodyweight Training Plan At Home (no-Equipment)
Week 1
Monday | Tuesday | Reps/Time |
---|---|---|
Jumping Jacks | Burpee | 30-sec |
Regular Squat | Incline Press-up | 15 reps |
Pushup | Superman Pull | 15 reps |
Floor I-Y-T Raise | Leg Raises | 10 reps |
Mount. Climbers | Lateral Lunge | 30-sec |
Triceps Floor Dip | Inchworm | 10 reps |
Glutes Bridge | Plank | 10 reps |
Thursday | Friday | Reps/Time |
---|---|---|
Squat Jump | High Knee | 30-seconds |
Lunges | Kneeling/Normal Pike Pushup | 10 reps |
Sumo Squat | Reverse lunge | 10 reps |
Narrow Pushup | Froggers | 10 reps |
Lying Towel Lat Pull Down | Hindu Push up | 10 reps |
Standing Calf Raises | Glute Kickback | 10 reps |
Week 2
Monday | Tuesday | Reps/Time |
---|---|---|
Jumping Jacks | High Knees | 30-sec |
Lateral Squat | Archer Pushup | 10 reps |
Skater Hops | Floor I-Y-T Raise | 10 reps |
Inchworm | Floor/Bench Dips | 30-sec |
Side Lunges | Side Plank Hip Dips | 10 reps |
Russian Twist | Split Squat | 10 reps |
Thursday | Friday | Reps/Time |
---|---|---|
Mountain Climbing | Burpees | 30-sec |
Reverse Lunges | Shoulder Tap | 10 reps |
Renegade Row | Glute Kickback | 30-sec |
Flutter Kicks | Locust Pose | 20-sec |
Superman Pull | Hindu Pushup | 10 reps |
Forearm Plank | Side Plank | 60 & 20 sec |
Week 3
Monday | Tuesday | Reps/Time |
---|---|---|
Incline Pushup | Burpee | 10 reps |
Reverse Crunches | Bird-Dog | 20-sec |
Bear Crawl | Forward Lunges | 20-sec |
Floor IYT Raises | Superman Pull | 10 reps |
Regular Squat | Russian Twist | 20-sec |
Lying Leg Raises | Calf Raises | 10 reps |
Thursday | Friday | Reps/Time |
---|---|---|
Jumping Jacks | Wall Walk | 30-sec |
Renegade Row | Burpee | 10 reps |
Single-leg RDL | Inchworm | 10 reps/leg & 30-sec |
Knee Tap Pushups | Split Squat | 10 reps |
Pop Squat | Situps | 10 reps |
Floor Dips | Leg Bicep Curl | 10 reps |
Week 4
Monday | Tuesday | Reps/Time |
---|---|---|
Side to Side Jump Squat | Burpee | 10 reps |
Bodyweight Lateral Raise | Locust Pose | 20-sec |
Incline Pushup (15 reps) | Mountain Climber (30-sec) | – |
Floor IYT Raises | Reverse Lunges | 10 reps |
Plie Squat | V ups | 10 reps |
Plank (60-sec) | Glute Bridge (10 reps) | – |
Thursday | Friday | Reps/Time |
---|---|---|
Sprint in place | Shadow Boxing | 20-sec |
Standard Pushup | Crusty Lunges | 10 reps |
Squat | Renegade Row | 10 reps |
Floor Dips | Calf Raises | 10 reps |
Lying Towel Lat Pull Down | Toe Touch Crunches | 15 reps |
Side Plank (20-sec/side) | One-leg Glute Bridge (10 reps/side) | – |
Week 5
Monday | Tuesday | Reps/Time |
---|---|---|
Jumping Jacks | Burpee | 30-sec |
Incline Press-up | Floor IYT Raise | 10 reps |
Superman Pull (15 reps) | Mountain Climb (30-sec) | – |
Sumo Squat | Hindu Push up | 10 reps |
Bear Crawl (30-sec) | Lateral Lunge (10 reps) | – |
Tricep Floor Dips (15 reps) | Inchworm (30-sec) | – |
Leg kickbacks (10 reps/side) | Plank (60-sec) | – |
Reps/Time Thursday | Friday | Reps/Time |
---|---|---|
Squat Jump | Burpee | 10 reps |
Incline Diamond Pushup | Lying Towel Lat Pull Down | 15 reps |
Forward Lunges | Single-leg RDL | 10 reps |
Cross Knee Mountain Climb | Lying Leg Raises | 30-sec |
Floor/Bench Dips | Leg Biceps Curl | 15 reps |
Bear Crawl | Superman Hold | 20-sec |
Week 6
Monday | Tuesday | Reps/Time |
---|---|---|
Side to Side Squat | Jumping Jack | 30-sec |
Bird-Dog Plank | Inchworm | 20-sec |
Floor IYT Raises | Hindu Pushup | 10 reps |
Situps | Floor/Bench Dips | 15 reps |
Renegade Row | Windshield Wiper | 10 reps |
Glute Kickback | Calf Raises | 15 reps |
Thursday | Friday | Reps/Time |
---|---|---|
Burpee | Squat Jump | 10 reps |
Sumo Squat | Reverse lunge | 10 reps |
Lying Towel Lat Pull Down | Floor IYT Raises | 15 reps |
Archer Pushup | Floor/Bench Dips | 10 reps |
Glute Bridge | Plank | 60-sec |
Flutter Kicks | Side Plank | 20-sec |
6 Week No Equipment Home Workout Plan PDF
Can you build muscle by doing bodyweight exercises?
Bodyweight exercises have myriad health benefits, including muscle building. You can do plenty of workouts to build lean mass and maintain muscle at home without equipment.1 A 4-week, lifestyle-integrated, home-based exercise training program elicits improvements in physical function and lean mass in older men and women: a pilot study – PMC Research Article.
They focus more on improving body mechanics, mobility, flexibility, and muscular strength. And they also build muscle but to a certain limit.
If you want to develop more muscles, you’ll have to lift weights. Resistance training helps you increase muscle mass, break plateaus, and develop greater strength.2 Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods – National Institute of Health Database
If you’ve recently decided to get fit, this free 6 week bodyweight training plan will help you enhance your fitness level and shape your body at home.
But remember that only bodyweight exercises are not enough for building huge mass and strength. If you want to build a sizeable physique, you need to lift heavy in the gym. And in this case, you can follow this program – The Ultimate 6 Week Full Body Gym Workout Plan.
References
- 1
- 2Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods – National Institute of Health Database