Summary
Staying fit doesn’t have to be expensive—this Complete Body-Weight Workout Plan covers all primary muscle groups without the need for equipment. A quick warm-up of running and stretching gets you ready, and you can customize the reps and sets to your fitness level. Perfect for outdoor workouts, especially at parks with pull-up bars and benches, this routine is budget-friendly and effective.
Gym memberships can be costly, especially if you are not regular. But that doesn't mean staying fit is expensive. Here we have sorted a Complete Body-Weight Workout Plan.
That means you can workout without any equipment or weights on primary muscles. It is best to find an outdoor spot to workout. Parks are your best choice as they are great for running and exercise.
Most parks have some sort of pull-up bars and a bench, which you would need for a couple of workouts. Workout plan is designed for three days. Usually, people workout three days a week, with at least a day gap.
You can create your own plan around ours. We suggest following our plan but feel free to set your own number of sets and reps.
Warm-up Every workout needs a little warm-up which you can do by 10-15 minutes of running and stretching.
Complete Body-Weight Workout Plan
Day 1
| Exercise | Primary Muscles | Secondary Muscles | Position |
|---|---|---|---|
| Normal Push-ups | Anterior Delts (front), Triceps | Abs | Hands on the ground at shoulder width. |
| Wider Push-ups | Pectoralis (chest) | Abs | Hands on the ground wider than shoulder width. |
| Pike Push-ups | Triceps, Middle delts | Abs | Hands on the ground narrower than shoulder width. |
| Bench dips | Triceps, Pectoralis (chest) | Anterior Delts (back) | Hands gripped at shoulder width on the bar. Palms towards you. Pull till chin reaches the bar. |
Day 2
| Exercise | Primary Muscles | Secondary Muscles | Position |
|---|---|---|---|
| Planks | Abs, Lower back | Delts, Quads, Glutes | Body straight on ground balancing with toes and forearms on ground. |
| Crunches | Upper Abs | Obliques (side Abs) | Lie on back, legs folded with feet on ground. Push your upper body forward keeping your lower back on ground. |
| Pull Ups | Latissimus Dorsi (wings), Biceps, Traps | Posterior Delts (back), Abs | Hands gripped wider than shoulder on the bar. Palms away from you. Pull till chin reaches the bar. |
| Chin Ups | Latissimus Dorsi (wings), Biceps, Traps | Posterior Delts (back), Abs | Hands gripped at shoulder width on the bar. Palms towards you. Pull till chin reaches the bar. |
Day 3
| Exercise | Primary Muscles | Secondary Muscles | Position |
|---|---|---|---|
| Jump Squats | Quads, Hamstrings | Glutes, Calves | Hands straight forward. Bend knees keeping aligned with shoulders. |
| Walking Lunges | Quads, Hamstrings | Glutes, Calves | Hands on sides. Take one step forward to lunge until your knee nearly touches the ground. |
| Leg Scissors | Lower Abs | Obliques (side Abs) | Lie on back and move legs up and down like scissors. |
Check out a bodyweight workout plan by a superhero, Saitama.
FAQs
Is it possible to build muscle with only bodyweight?
Absolutely! Bodyweight exercises like push-ups, pull-ups, and squats are highly effective for building muscle. They challenge your body through resistance and can be intensified by adjusting tempo, increasing reps, or using advanced variations. Consistency and progressive overload are key to muscle growth, even without weights.
Can I get ripped with bodyweight exercises?
Yes, getting ripped with bodyweight exercises is achievable. Focus on a balanced routine targeting all muscle groups, along with a healthy diet to reduce body fat. Exercises like planks, pull-ups, and jump squats enhance muscle definition and strength. Staying consistent and incorporating high-intensity movements can accelerate results.
What is the 5 10 15 bodyweight workout?
The 5-10-15 workout involves 5 pull-ups, 10 push-ups, and 15 air squats performed as a circuit. Repeat the cycle multiple times to improve endurance and strength. This simple yet effective workout engages major muscle groups, making it a great option for quick and efficient training sessions.
Is a 20-minute bodyweight workout enough?
Yes, a focused 20-minute bodyweight workout can be highly effective, especially when using high-intensity interval training (HIIT). Target multiple muscle groups with compound movements like burpees, planks, and lunges. The key is to maintain intensity and minimize rest, ensuring a full-body workout in a short time.
