Here is a 2-weeks bodyweight workout plan for beginners and intermediates, divided into ten calisthenics workouts that you can do at home, in your garage, the yard, or anywhere else you improvised a space dedicated to training.
Generally, you need nothing more than empty floor space, but specific exercises require some minimum gear. Thus, you need a pull-up bar, a dip station, or anything else that is successfully replaced but doesn’t affect your ability to pull and dip. In the absence of any tool, be creative and improvise. Bodyweight training can also be an exercise not only to build muscle but also to build creativity.
I’m lucky enough to have a decently large backyard where I was able to install a minimum required gear: a dip station, a pull-up bar, and a pair of gymnastics rings. If you train inside the home, then improvise something like two parallel chairs or anchor a pair of gymnastic rings from somewhere stable and solid.
First Week Training Plan: Hypertrophy and Cardio
These five bodyweight workouts for beginners are all based on the compound and essential exercises only. They might strike you as relaxed or too simple, but in reality, they will challenge you to a high degree in all aspects. For a beginner or intermediate, they are the best bodyweight exercises in my opinion.
You have in the first-week full body workouts that train and enhance the cardiovascular system and even improve the lactic threshold. They will raise your heart rate and thus help improve your fitness level and burn fat. I also added classic sets and reps workouts that train the muscular system and stimulate it to respond and grow bigger and stronger.
More so, you have workouts based on volume to improve muscular endurance and fatigue them entirely, so they respond to hypertrophy a little better. This weekly bodyweight training plan, as a whole, has benefits over your growth hormone too. All these details will help you build muscle faster, better, and help with your weight loss goals.
Bodyweight Workout 1: Pull-Ups
As a close example, you can take even the following pull-up workout video:
The first bodyweight workout is classic sets and reps, bodybuilding style. It trains the upper body muscles. Because of its simplicity, it’s easy to adapt this bodyweight workout to almost any level of strength and endurance.
Therefore, I added three levels, from beginners to more advanced, with differences in the amount of volume increased. Listen to your body, to your heart rate, and choose the level that suits you the best.
Execute in the full range of motion and hold a proper form of each repetition. I exceptionally recommend you to control the eccentric portion. Go slower on the negative part and pull as fast as you want or can on the concentric part. By executing the exercises like this, you will impact all the types of fibers in your muscles, and the bodyweight workout will give you the best results.
You can utilize a rubber band if you want to either boost more reps every set or if you struggle with 2-4 pull-ups per set. Another method you can do is breaking the set into individual reps. Do a repetition, rest 5 seconds and complete the second repetition, and so on until the set is done. This is how bodyweight workout for beginners should be approached.
The pause should be between 45 and 90 seconds from set to set.
|Volume||65 reps||100 reps||150 reps|
Bodyweight Workout 2: Dips and Push ups
On the second day, you have dips and pushups. They are great compound exercises that will help you get stronger. Yet, I kept it all simple once again. Respect the same fundamental principles and rest between 1-2 minutes from set to set.
|Volume||190 reps||250-300 reps||475 reps|
Or you can check a slightly different workout video below for the chest and triceps:
Bodyweight Workout 3: Bodyweight Legs Training
Do not underestimate the following bodyweight workout for beginners and intermediate. Not only will it sore you for the coming 3 days and you will face real problems in walking, but you’ll also find it very useful to train the lower body.
I want to emphasize the importance of bodyweight leg training, and it was the cornerstone of my leg development. The reality is that you can build muscular and powerful legs with bodyweight exercises, but it requires a lot of effort and creativity. Also, make sure to go hard on these leg exercises. They will give a strong hormonal response that will help you build muscle and burn fat. And because it’s hormonal, the impact will be full body.
So the next workout consists of three exercises. It’s a circuit, and you move from one leg variation to another with no pause in-between. You only rest at the end of each cycle for 1 minute.
|50 Walking Lunges -> 50 Jump Squats -> 50 Squats|
40 Walking Lunges -> 40 Jump Squats -> 40 Squats
30 Walking Lunges -> 30 Jump Squats -> 30 Squats
20 Walking Lunges -> 20 Jump Squats -> 20 Squats
10 Walking Lunges -> 10 Jump Squats -> 10 Squats
|100 Calves Raises -> 80 Calves Raises -> 60 Calves Raises -> 40 Calves Raises-> 20 Calves Raises|
|Volume: 450 Reps|
Adapt the reps differently and to your capability, if it’s too hard to start with 50 reps per exercise.
Bodyweight Workout 4: Pull-ups and Push ups Ladder Workout
The fourth workout is a push up and pull-up combination in a ladder training system. The rest should be as little as possible and rest 2-3 minutes after completing a set of pull-ups along with push ups.
|Advanced||2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Pull-Ups |
2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Wide Pull-Ups
50 Diamond Pushups
2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Chinups
50 Incline Pushups
2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Close Pull-Ups
50 Incline Narrow Pushups
|Intermediate||2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Pull-Ups |
2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Wide Pull-Ups
25 Diamond Pushups
2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Chinups
25 Incline Pushups
2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Close Pull-Ups
25 Incline Narrow Pushups
|Volume||200 Pull-Ups and Pushups. Or, 128 Pull-Ups with 100 Pushups|
Workout 5: Cardio and Sprints
When it comes to bodyweight workout for beginners and intermediate, a cardio one to target fat will help in your weight loss target. So go out and run at a steady pace for 30-60 minutes, depending on your stamina and cardio capacity. A beginner will feel his bodyweight more serious and make this exercise harder. But this will also help burn more calories so make sure to do this workout.
I suggest you keep a heart rate below 140 bpm, preferably between 120-140 bpm for the cardiovascular system and to use body fat as fuel mainly.
In the end, and more so if you only jogged 30 minutes, then finish with ten sprints of 50 and 100 meters at full capacity. Rest 1-2 minutes from a sprint to another.
Second Week Training Plan: Total Body and Hypertrophy
The second week is composed of 2 leg bodyweight workouts and high-intensity interval training. I also included one hypertrophy calisthenics routine among them. You can observe that I don’t neglect leg training and favor the upper body. This is a general calisthenics training plan meant to cover every body part equally and in a balanced way. So, if you have different goals, then change it to fit your desires and purpose (i.e. strength training, weight loss). The best bodyweight workouts are the ones that you tailor to your level and needs. That’s why I include so many variations in my plans.
Bodyweight Workout 1: Leg Power, Sprint Interval
- 1 mile/2k jog as a warm-up
- 4 x 100 meters Sprints with 100 meters Backward Sprints
- 5 x 50 meters Sprints
- 100 Crouch Walks
- 100 Walking Lunges
- 100 Squats.
Sprint at full capacity and don’t rest more than 1 minute from a sprint to another. Between the backward sprints and regular sprints, there is no break time.
Bodyweight Workout 2: High-Intensity Total Body Circuit
The purpose of this calisthenics circuit is to be very intense and pretty short and time-efficient. Adapt the number of cycles in a way that you finish in 30 minutes tops.
An extremely intense exercise that pumps your heart to beat over 150 bpm shouldn’t be longer than 20-40 minutes, depending on the fitness level and endurance ability.
[2-3 min Jump Rope/Jumping Jacks -> 30 sec – 1 min Burpees -> 30 sec – 1 min Pushups -> 30 sec – 1 min Squats -> 30 sec – 1 min Floor Leg Raises -> 30 sec Pull-Ups/Body Rows] x 5-10 sets.
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In this video, I present the Jump Rope and Jumping Jacks and how speed changes the fuel from oxygen to using also or exclusively sugar as energy. Basically, you can use the same exercise for aerobic training (cardio) or anaerobic. . #aerobic #cardio #jumprope #jumpingjacks #doubleunders #shortburst #power #cardiotraining #anaerobic #anaerobicjumping #ropeskipping #ropejumping
Workout 3: Upper-Body and ABS Circuit
This workout will literally destroy your upper muscles and arms. It trains your muscular endurance, but you use this workout to stimulate hypertrophy too. Rest as minimum as possible and 3 minutes from a cycle to another.
[7-10 Chinups -> 7-10 Pull-Ups -> 12-15 Dips -> 10 Leg Raises -> 10 Diamond Pushups -> 10 Pushups -> 10 Wide Pushups] x 7-10 cycles
- 3-5 reps for any pulling exercise
- 8-10 Dips
- 6-8 Pushups
- Also, lower the cycles to 5 if this is really challenging.
Workout 4: Leg Training and Cardio on Stairs
The following workout requires some stairs or a hill if you have one close, plus a jumping rope. The purpose is to train the leg muscles and for cardio too.
- Run and do jumping variations on stairs for 30-40 minutes
- 1-3 minutes Jump Rope Variations x 10 sets.
By jump rope variation, I mean that you should increase the pace and speed depending on how long you plan to jump in a set continuously. For instance, I like doing “double-unders” for half a minute and then do more steady jumping for the remaining interval.
If you have no stairs available, then a simple flat run for 40 minutes can work if followed by frog jumps, 10 sets of 20 jumps.
Workout 5: High-Volume Bodyweight Squats Training
- 10 sets x 50 Bodyweight Squats
- Calf raises: 20-50 reps x 10 sets
This workout may sound stupid and too simple. You will have real problems walking the days after and doing unbroken sets of 50 squats. Beginners can try and do sets of 35 or 40.
The total work volume is 500 squats, and that’s the whole purpose, too accrue volume and burn the leg muscle. Don’t rest more than 1-minute from set to set.
So this is the bodyweight workout plan I propose to you for two weeks. Save it in a pdf if you want and wish you success. If you need more workout routines, then you can check my calisthenics program.