BODY LIKE A GOD: A COMPLETE BODYWEIGHT MUSCLE BUILDING
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
4 week
Days Per Week
4 days/week
Time Per Workout
30-60 mins
Equipment Required
No Equipment
Target Gender
Other
Description
"Body Like a God" is a 4-week bodyweight muscle building plan that emphasizes the use of exercise complexes, which combine several exercises into a single, efficient routine. This classic bodyweight training system is perfect for beginners and allows you to build muscle without the need for specialized equipment or a gym.
Key Benefits:
No Equipment Needed: This program relies solely on bodyweight exercises, making it accessible for all fitness levels.
Muscle Building: The use of exercise complexes allows for a full-body muscle-building experience.
Versatile Workouts: With two unique workout days, you'll engage various muscle groups for balanced development.
Time-Efficient: These routines can be completed in just 30-60 minutes, making them easy to incorporate into your daily schedule.
Workout 1
| Exercise | Sets | Reps |
| Complex 1 | ||
| Push Ups | 2-5 | 10-20 |
| Medium-Grip Pull Up | 2-5 | 10-20 |
| Handstand or jackknife push ups | 2-5 | 10-20 |
| Diamond Push-Ups | 2-5 | 10-20 |
| Inverted rack curl | 2-5 | 10-20 |
| Complex 2 | ||
| Single Leg Calf Raises | 2-5 | 10-20 |
| Squat jump | 2-5 | 10-20 |
| Walking Lunge | 2-5 | 10-20 |
| Hanging Leg Raises | 2-5 | 10-20 |
Workout 2
| Exercise | Sets | Reps |
| Complex 1 | ||
| Feet Elevated Push-Ups | 2-5 | 10-20 |
| Wide grip inverted row | 2-5 | 10-20 |
| Rack triceps press or parallel bar dips | 2-5 | 10-20 |
| Shoulder width reverse grip pull ups | 2-5 | 10-20 |
| Floor crunch or planks | 2-5 | 10-20 |
| Complex 2 | ||
| Box Jumps | 2-5 | 10-20 |
| Bulgarian split squat | 2-5 | 10-20 |
| Reverse lunges | 2-5 | 10-20 |
| Bench stand up | 2-5 | 10-20 |
