Free 6 Week Bodyweight Training Plan (with PDF)

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

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

Week 2

Week 3

Week 4

Week 5

Week 6

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
  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.
• 2
  Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods – National Institute of Health Database