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4. Bodyweight Workout Plan

Frequency: 4-5 days per week

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Day 1: Upper Body

  1. Push-Ups – 4 sets of 12-15 reps

  2. Pull-Ups – 4 sets of 8-10 reps

  3. Dips – 3 sets of 10-12 reps

  4. Inverted Rows – 3 sets of 10-12 reps

  5. Pike Push-Ups – 3 sets of 12-15 reps

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Day 2: Lower Body

  1. Squats – 4 sets of 15-20 reps

  2. Lunges – 3 sets of 12-15 reps (each leg)

  3. Bulgarian Split Squats – 3 sets of 10-12 reps (each leg)

  4. Glute Bridges – 3 sets of 15-20 reps

  5. Calf Raises – 4 sets of 15-20 reps

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Day 3: Core and Cardio

  1. Plank – 3 sets of 1 minute

  2. Hanging Leg Raises – 3 sets of 10-12 reps

  3. Russian Twists – 3 sets of 20 reps

  4. Mountain Climbers – 3 sets of 20 reps

  5. Burpees – 3 sets of 10-12 reps

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Day 4: Full Body

  1. Burpees – 3 sets of 10-12 reps

  2. Pull-Ups – 3 sets of 8-10 reps

  3. Pistol Squats – 3 sets of 8-10 reps (each leg)

  4. Push-Ups – 3 sets of 12-15 reps

  5. Plank – 3 sets of 1 minute

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