8 WEEK MUSCLE BUILDING BODYWEIGHT WORKOUT
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
8 weeks
Days Per Week
3 days /week
Time Per Workout
30-45 mins
Equipment Required
Bodyweight, exercise ball, kettlebell
Target Gender
Male
Description
The "8 Week Muscle Building Bodyweight Workout" is an organized and progressive program that empowers individuals to build muscle without the need for a gym. this 8-week hypertrophy routine takes you from basic to advanced bodyweight exercises, incorporating various training techniques for maximum muscle growth. Each workout lasts 30-45 minutes, and the program is intended for beginners.
Workout Structure:
The program spans 8 weeks, each week introducing new exercises and workout structures. Here's a breakdown of the weekly progression:
Week 1:
Basic bodyweight exercises, such as push-ups, inverted rows, and squats.
To be performed on 3 non-consecutive days of the week (e.g., M/W/F).
30-60 seconds rest between sets.
Week 2:
Introduces the concept of AMRAP (As Many Reps As Possible) for push-ups and other exercises.
Increased volume and intensity compared to Week 1.
Still performed on 3 non-consecutive days of the week.
Week 3:
Incorporates more challenging exercises, such as medium-width grip pull-ups and Bulgarian split squats.
Expands the range of movements while maintaining the 3-day-per-week schedule.
Week 4:
Continues to increase the difficulty of exercises and introduces jump squats.
Enhanced volume and intensity.
Still performed on 3 non-consecutive days of the week.
Week 5:
Introduces supersets, combining exercises for added intensity.
Exercises include medium or wide-grip pull-ups, feet elevated push-ups, and more.
Maintains a 3-day-per-week schedule.
Week 6:
Progresses further with supersets and introduces new exercises.
Incorporates reverse-grip chin-ups, box jumps, and other challenging movements.
Continues with the 3-day-per-week schedule.
Week 7:
Further intensifies the program with AMRAP supersets.
Exercises include rear foot elevated Bulgarian split squats and more.
Still performed on 3 non-consecutive days of the week.
Week 8:
Culminates with weighted exercises and advanced supersets.
Exercises include weighted medium grip pull-ups and TRX triceps extensions.
The 3-day-per-week schedule is maintained.
Week 1
| Exercise | Sets | Reps |
| Push Ups | 3 | 15 |
| Inverted Rows | 3 | 10 |
| Diamond Push-Ups | 3 | 10 |
| Deep Squats (w/ 3 Secs pause at the bottom) | 3 | 15 |
| Single Leg Calf Raises | 3 | 15 |
| Stationary Lunges | 3 | 10 |
| Lying-Floor-Leg-Raise | 3 | 10 |
| Floor Crunches | 3 | 10 |
Week 2
| Exercise | Sets | Reps |
| Push Ups | 4 | AMRAP* |
| Inverted Rows | 4 | AMRAP* |
| Diamond Push-Ups | 4 | AMRAP* |
| Deep Squats (w/ 3 Secs pause at the bottom) | 4 | 20 |
| Single Leg Calf Raises | 4 | AMRAP* |
| Stationary Lunges | 4 | 20 |
| Lying-Floor-Leg-Raise | 4 | 15 |
| Floor Crunches | 4 | 15 |
Week 3
| Exercise | Sets | Reps |
| Medium Width Grip Pull Ups | 4 | 10 |
| Feet Elevated Push-Ups | 4 | 15 |
| Rear Foot Elevated Bulgarian Split Squats | 4 | 10 |
| Feet Elevated Diamond Push-Ups | 4 | 10 |
| Squat jump | 4 | 10 |
| Walking Lunges | 3 | lenghths |
| Single Leg Calf Raises | 4 | amrap |
| Decline Board Crunches | 4 | 10 |
| Hanging Leg Raises | 4 | 10 |
Week 4
| Exercise | Sets | Reps |
| Medium Width Grip Pull Ups | 4 | 15 |
| Feet Elevated Push-Ups | 4 | 20 |
| Rear Foot Elevated Bulgarian Split Squats | 4 | 15 |
| Feet Elevated Diamond Push-Ups | 4 | 15 |
| Squat jump | 4 | 15 |
| Walking Lunges | 3 | lenghths |
| Single Leg Calf Raises | 4 | amrap |
| Decline Board Crunches | 4 | 15 |
| Hanging Leg Raises | 4 | 15 |
Week 5
| Exercise | Sets | Reps |
| Medium Width Grip Pull Ups | 4 | amrap |
| Feet Elevated Push-Ups | 4 | amrap |
| Rear Foot Elevated Bulgarian Split Squats | 4 | 15 |
| Feet Elevated Diamond Push-Ups | 4 | amrap |
| Jump Squats | 4 | 15 |
| Walking Lunges | 3 | lengths |
| Single Leg Calf Raises | 4 | amrap |
| Decline Board Crunches | 4 | 15 |
| Hanging Leg Raises | 4 | 15 |
Week 6
| Exercise | Sets | Reps |
| Super set | ||
| Medium or Wide-Grip Pull Ups | 3 | 10 |
| Feet Elevated Push-Ups | 3 | 15 |
| Super set | ||
| Reverse-Grip Chin Ups | 3 | 10 |
| Parallel Bar or Bench Dips | 3 | 15 |
| Super set | ||
| Rear Foot Elevated Bulgarian Split Squats | 3 | 10 |
| Ball Leg Curls or Glute/Ham Raises | 3 | 10 |
| Super set | ||
| Box Jumps | 3 | 10 |
| Single Leg Calf Raises or Squat Calf Raises | 3 | 15 |
| Super set | ||
| Bicycle Crunches | 3 | 15 |
| Lying Leg Raises | 3 | 15 |
Week 7
| Exercise | Sets | Reps |
| Super set | ||
| Medium or Wide-Grip Pull Ups | 3 | amrap |
| Feet Elevated Push-Ups | 3 | amrap |
| Super set | ||
| Reverse-Grip Chin Ups | 3 | amrap |
| Parallel Bar or Bench Dips | 3 | amrap |
| Super set | ||
| Rear Foot Elevated Bulgarian Split Squats | 3 | 15-20 |
| Ball Leg Curls or Glute/Ham Raises | 3 | 15 |
| Super set | ||
| Box Jumps | 3 | 15 |
| Single Leg Calf Raises or Squat Calf Raises | 3 | 20 |
| super set | ||
| Bicycle Crunches | 3 | 20 |
| Lying Leg Raises | 3 | 20 |
Week 8
| Exercise | Sets | Reps |
| Super set | ||
| Weighted Medium Grip Pull Ups | 3 | amrap |
| Feet Elevated Push-Ups w/ Bands | 3 | amrap |
| Super set | ||
| TRX Triceps Extensions | 3 | amrap |
| TRX Biceps Curls | 3 | amrap |
| Super set | ||
| Jump Split Squats | 3 | 20 |
| Weighted Rear Foot Elevated Bulgarian Split Squats | 3 | 15 |
| Super set | ||
| Weighted Single Leg Calf Raises | 3 | 15 |
| Kettlebell Sumo Squats | 3 | 20 |
| supser set | ||
| TRX Pikes | 3 | 15 |
| TRX Leg Tucks | 3 | 15 |
