Complete Winning Bodyweight Workout Plan PDF

Embrace the power of your own body!

Bodyweight exercises are an excellent option because they’re time saving and accessible to all.

As a certified personal trainer, I’ve crafted this workout just for you.
It’s a 6 day routine, with a bodyweight workout plan PDF included.

Get ready to break new ground with this workout.

Here’s what’s coming up. 

What’s A Bodyweight Workout? 

A bodyweight workout is an exercise routine that uses the resistance of one’s own body weight to build strength, flexibility, and endurance.

With this bodyweight workout plan PDF, you will:

  • harness the natural resistance of your body against gravity
  • use little to no equipment
  • have access with different fitness levels and workout settings
  • target specific muscle groups
  • progress the stronger you get

Why Choose A Bodyweight Workout? 

bodyweight workout plan PDF

Bodyweight exercises stand out because they are a cost effective, versatile option. They progress in difficulty, but offer simplicity. 

This makes bodyweight exercises a sustainable fitness option that can be done long term. They are also quick to do, which is perfect for those with time constraints. 

Here’s a breakdown of the 3 major advantages of bodyweight exercises.

Bodyweight workouts are equipment free, low cost, and accessible

Bodyweight workouts are adaptable and suitable for all fitness levels

Bodyweight workouts have a unique approach and many benefits

Bodyweight workouts require no equipment, making them cost effective and accessible anytime and anywhere.

All you need is the ground. Seriously.

Whether you’re at home, traveling, or outdoors, this bodyweight workout plan PDF will let you exercise wherever you are. No gym membership or specific location is necessary. 

The freedom from equipment not only saves costs but also removes barriers to entry for those who may not have access to a gym or specific exercise gear.

Equipment is recommended though, so you enhance your workouts even further. For example, pull up bars can allow you to do the all important pull up. There’s more on equipment later in the equipment section.

The likelihood of sticking to a workout regimen increases with bodyweight workouts because no equipment is required.

Bodyweight workouts are super adaptable and appropriate for people of all fitness levels.

For beginners, bodyweight exercises are a gentle entry point into fitness. They provide a foundation without overwhelming the body with heavy weights or complex movements.

Basic exercises like squats, lunges, modified push-ups, and assisted variations of movements allow newcomers to gradually build strength while focusing on proper form and technique.

Intermediate fitness enthusiasts can use bodyweight workouts to progress by increasing repetitions, refining form, and incorporating more challenging variations.

They might explore exercises like pistol squats, handstand progressions, or advanced push-up variations. Increasing the intensity or incorporating interval training techniques can also elevate the difficulty.

For advanced individuals, bodyweight workouts can serve as a platform for maintaining peak fitness or honing specific skills. They might dive into complex movements like planche progressions, muscle-ups, or plyometric exercises.

These demand a high level of strength and control. The focus might shift from simply increasing repetitions to perfecting form and mastering intricate movements.

Bodyweight workouts offer a range of modifications that ensures that almost anyone can engage in a meaningful workout routine.

Bodyweight workouts build unmatched strength, endurance, flexibility, and proprioception. It’s a different breed of exercises.


Strength from bodyweight exercises engages multiple muscle groups at the same time. Movements like push-ups, pull-ups, planks, and squats require stabilization and coordination.

These exercises stimulate muscles to work synergistically, promoting balanced muscular development and core strength.


Endurance comes from performing high repetitions or incorporating interval training techniques. Bodyweight workouts challenge the cardiovascular system and increases stamina.

Over time, this improves overall endurance, allowing individuals to sustain physical activity for longer durations without exhaustion.


Flexibility come from dynamic stretching within bodyweight routines, or movements that engage a full range of motion like lunges or deep squats.

This flexibility training not only improves joint mobility but also helps prevent injuries and improves overall athletic performance.


Proprioception is body’s awareness of its position and movements. Balancing exercises, bodyweight coordination drills, and exercises that engage stability (like kickstand squats) improve proprioception, leading to better body control and coordination. 

What makes bodyweight workouts a different breed is their functional nature and continuous progression.

What Equipment Do I Need?

You don’t need any equipment really, just bodyweight. But you can often achieve fantastic results using a few basic items. 

Here’s a breakdown of minimal equipment you can use. Consider incorporating these for another level of bodyweight workout. 

  • Exercise Mat
  • Towel
  • Pull-Up Bar
  • Push-Up Bar 
  • Resistance Bands
  • Jump Rope
  • Stability Ball
  • Medicine Ball 
  • Yoga Blocks

If you choose to use equipment or not, the goal of your bodyweight workout plan PDF remains the same. Challenge yourself, make progress, and enjoy the journey towards a fitter and healthier you.  

The Bodyweight Workout Plan

Your Bodyweight Workout Plan PDF

This bodyweight workout plan PDF is designed to be a total body experience. 

There’s 2 total body workout days with high intensity, and 4 workout days that target chest, shoulders, triceps, back, biceps, legs, and abs.

With a total of 6 workout days and one rest day, this routine will get you fit and strong. It’s structured to be balanced, challenging, and fun.

Say goodbye to endlessly searching for something that work for you. This downloadable bodyweight workout plan PDF has a structured framework, but it’s still totally customizable to suit your own fitness level and preference.

It captures the essence of bodyweight workouts, so try it out today!

Where Can I Do Bodyweight Workouts?

You can use this bodyweight workout plan PDF anywhere there’s enough space! With bodyweight workouts You have the freedom to choose your environment and take fitness anywhere.

Let’s explore different places where you can do this bodyweight workout plan.

Home Sweet Home

What’s a more convenient and accessible place than where you live? You’ll need an open area in your home, so move furniture around to create enough space if you need to.

A comfortable mat can be useful to provide cushion and prevent slipping. You have the option to use door frames for a pull up bar, and couches and steps for other pressing or leg exercises.

The Great Outdoors

Take your workout outside! Working out in nature adds fresh air and sun to your routine. Parks and playgrounds are especially useful when it comes to bodyweight exercises because they provide makeshift equipment.

There may even be a calisthenics inspired outdoor workout facility near you. Check your area for more details.  

Open fields are also a great space to do running, jogging, yoga or plyometric cardio circuits. 

Gyms or Fitness Centers 

The gym is not offsides!

Many gyms or fitness centers have special areas for bodyweight exercises that include pull up bars, TRX suspension systems, resistance bands, mats, and foam rollers. 

You don’t have to get a gym membership solely for bodyweight workouts, unless you want to. But these additional resources are a great tool for enhancing your bodyweight workouts. 

Anywhere You Travel 

It can be hard to workout when you’re traveling. You may be in a hotel due to work reasons, or be a truck driver on the road again. Whatever the reason for travel, bodyweight exercises give you the chance to get a session in anywhere you are.

Clear space in your hotel room for some push ups or an ab circuit. Find a rest stop with some grass or paved road and do a quick 20 minutes of exercise.

Hey, if you want to be fit you gotta do unexpected things sometimes! Next time you’re on the go, take the free bodyweight workout plan PDF for a spin. 

10 FAQs About Bodyweight Workouts

Bodyweight workouts come with a lot of questions. Here’s some of the most popular. Hope this help you get more insight about the bodyweight workout plan PDF.

Can You Get In Shape With Bodyweight?

Yes, you definitely can. Bodyweight offers plenty of resistance to build muscle.It’s great for all levels of fitness – from beginner, intermediate, and advanced. Getting in shape requires a plan of action and the discipline to get it done. 

Can Bodyweight Exercises Be Effective? 

Yes, they can be so effective that you can transform your body. Find the exercises for you and do them 2 to 3 times per week and you’ll see results in a matter of months. If you’re low on time, a plus is that bodyweight exercises are time effective as well. 

Are Bodyweight Exercises Good For Fat Loss?

Yes they are. Bodyweight exercises are good for fat loss because you build muscle, which speeds up the fat loss process. Not only that, but bodyweight exercises provide aerobic gains, which means you’re doing cardio for fat loss as well. 

Can I Build Muscle Without Weights?

You 100% can build muscle without weights, and that’s the whole point of bodyweight exercises. No weights, no equipment, and no gym? No problem! It’s just you and your drive to achieve with bodyweight workout plan PDF.

What Are The Cons Of Bodyweight Exercises?

Some potential cons of body weight exercises are: 

  1. Limited Resistance. Progression in bodyweight exercises can become limited as your strength increases. You may need to add external resistance in order to prevent plateaus.
  2. Difficulty in Targeting Specific Muscle Groups. Bodyweight exercises engage multiple muscle groups through compound exercises. But they might not be as effective at isolating specific muscles compared to exercise with equipment, say dumbbells. 
  3. Challenge for Progression. Advancing to more challenging bodyweight exercises is hard. Some exercises, like muscle ups, require a high level of strength, flexibility, and skill. This makes it harder to progress quickly. 
  4. Risk of Overuse Injuries. Certain bodyweight exercises may lead to injury if performed incorrectly or excessively. For example, doing push ups or squats with bad form can strain your joints and muscles.
  5. Not Ideal for Building Bulk. Bodyweight exercises might not be the most efficient method if you’re aiming specifically to build significant muscle mass or bulk.
  6. Individual Limitations. Some people might find certain bodyweight exercises challenging due to individual physical limitations, injuries, or health conditions, making it difficult to perform these exercises effectively or safely.

How Much Muscle Can You Gain In A Month With Bodyweight?

According to Very Well Fit, you can expect to gain half a pound to 2 pounds of muscle per month. It still ultimately depends on factors like your routine, fitness level, genetics, and hormones.

Are Bodyweight Squats Effective?

Bodyweight squats are an extremely effective and valuable exercise.Start with 15 reps for 2 to 3 sets twice a week. 

Bodyweight squats recruit a ton of muscles, and

  • They burn burn calories 
  • They raise your heart rate 
  • They are a low impact movement 
  • They help with hip, knee, and ankle mobility
  • They make your glutes and quads strong 

Does Bodyweight Make You Stronger Than Weights?

No it can’t because you can not progressively overload with your bodyweight. In other words, your strength is limited to the resistance your body weight can provide.

Adding more resistance has to come from weights, so weights will take your strength gains to the next level. 

What Exercises Get You In Shape Fast?

This bodyweight workout plan PDF will get you in shape fast by working out your total body with exercises including:

  • push ups 
  • pull ups 
  • prone YTW 
  • planks 
  • squats 
  • lunges 

How Long Does It Take To See Results From Bodyweight Exercises?

Usually 8 to 12 weeks is what it takes to see significant changes. But the truth is you’ll notice results much faster because it’s your body! That can be in as little as a month. 

Family members, friends ,and co workers will notice the change in 2 to 3 months. The general public will notice in 3 to 6 months. 

Bottom Line

You can take charge of your fitness with this bodyweight workout plan PDF.

They are fun to do and are prefect for busy schedules. Bodyweight workouts are equipment free and can be done in the comfort of your own home.

You can download this free resource be on your way to great fitness.
For more, check out these different ways to get a workout.


Shalom is a content creator, musician, and a teacher at heart. As a certified personal trainer, his goal is to encourage others to lead healthier lives and to get buff in the process!

Leave a Comment