9 WEEK BODYWEIGHT WORKOUT FOR STRENGTH & MUSCLE GAINS
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
9 weeks
Days Per Week
3 days/week
Time Per Workout
45-75 mins
Equipment Required
Kettlebell, TRX
Target Gender
Other
Description
The "9 Week Bodyweight Workout for Strength & Muscle Gains" is a comprehensive and progressive program designed for beginners aiming to build strength, gain muscle, and improve overall fitness using bodyweight exercises. This 9-week journey consists of three distinct phases, each lasting three weeks, gradually increasing in intensity and complexity. Perform the workouts three times per week on non-consecutive days for maximum effectiveness.
Workout Structure:
Each phase comprises exercises labeled with numbers and letters (e.g., 1a, 1b) that are performed back-to-back without rest. After completing coupled sets, you rest for 30 seconds. This format is progressively more challenging to maximize muscle gains and strength development.
Phase 1:week 1-3 , phase 2: week 4-6 , phase 3: week 7-9
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 Leg Raises | 3 | 10 |
| Floor Crunches | 3 | 10 |
Week 2
| Exercise | Sets | Reps |
| Push Ups | 4 | 15 |
| Inverted Rows | 4 | 10 |
| Diamond Push-Ups | 4 | 10 |
| Deep Squats (w/ 3 Secs pause at the bottom) | 4 | 15 |
| Single Leg Calf Raises | 4 | 15 |
| Stationary Lunges | 4 | 10 |
| Lying Leg Raises | 4 | 10 |
| Floor Crunches | 4 | 10 |
Week 3
| 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 Leg Raises | 4 | 15 |
| Floor Crunches | 4 | 15 |
Week 4
| Exercise | Sets | Reps |
| Feet Elevated Push-Ups | 4 | 15 |
| Medium-Width Grip Pull-Ups | 4 | 10 |
| Feet Elevated Diamond Push-Ups | 4 | 10 |
| Rear Foot Elevated Bulgarian Split Squats | 4 | 10 |
| Jump Squats | 4 | 10 |
| Single Leg Calf Raises | 4 | AMRAP |
| Decline Board Crunches | 4 | 10 |
| Hanging Leg Raises | 4 | 10 |
Week 5
| Exercise | Sets | Reps |
| Feet Elevated Push-Ups | 4 | 20 |
| Medium-Width Grip Pull-Ups | 4 | 15 |
| Feet Elevated Diamond Push-Ups | 4 | 15 |
| Rear Foot Elevated Bulgarian Split Squats | 4 | 15 |
| Jump Squats | 4 | 15 |
| Single Leg Calf Raises | 4 | AMRAP |
| Decline Board Crunches | 4 | 15 |
| Hanging Leg Raises | 4 | 15 |
Week 6
| Exercise | Sets | Reps |
| Feet Elevated Push-Ups | 4 | AMRAP |
| Medium-Width Grip Pull Ups | 4 | AMRAP |
| Feet Elevated Diamond Push-Ups | 4 | AMRAP |
| Rear Foot Elevated Bulgarian Split Squats | 4 | 15 |
| Jump Squats | 4 | 15 |
| Single Leg Calf Raises | 4 | AMRAP |
| Decline Board Crunches | 4 | 15 |
| Hanging Leg Raises | 4 | 15 |
Week 7
| Exercise | Sets | Reps |
| Feet Elevated Push-Ups | 3 | 15 |
| Medium or wide grip pull ups | 3 | 10 |
| Parallel bar dips or bench dips | 3 | 15 |
| Reverse-Grip Chin-Ups | 3 | 10 |
| Rear Foot Elevated Bulgarian Split Squats | 3 | 10 |
| Reverse lunges | 3 | 10 |
| Box Jumps | 3 | 10 |
| Single Leg Calf Raises | 3 | 15 |
| Bicycle Crunches | 3 | 15 |
| Lying Leg Raises | 3 | 15 |
Week 8
| Exercise | Sets | Reps |
| Feet Elevated Push-Ups | 3 | AMRAP |
| Medium or Wide-Grip Pull Ups | 3 | AMRAP |
| Parallel bar dips or bench dips | 3 | AMRAP |
| Reverse-Grip Chin-Ups | 3 | AMRAP |
| Rear Foot Elevated Bulgarian Split Squats | 3 | 15-20 |
| Reverse lunges | 3 | 15 |
| Box Jumps | 3 | 15 |
| Single Leg Calf Raises | 3 | 20 |
| Bicycle Crunches | 3 | 20 |
| Lying Leg Raises | 3 | 20 |
Week 9
| Exercise | Sets | Reps |
| Feet Elevated Push-Ups w/ Bands | 3 | AMRAP |
| Weighted Medium Grip Pull Ups | 3 | AMRAP |
| TRX Triceps Extensions | 3 | AMRAP |
| TRX Biceps Curls | 3 | AMRAP |
| Jump Split Squats | 3 | 20 |
| Weighted Rear Foot Elevated Bulgarian Split Squats | 3 | 15 |
| Weighted Single Leg Calf Raises | 3 | 15 |
| Kettlebell Sumo Squats | 3 | 20 |
| TRX Pikes | 3 | 15 |
| TRX Leg Tucks | 3 | 15 |
