Beginner General Fitness
Bodyweight Warrior
Build strength anywhere with zero equipment
No gym? No problem. This calisthenics-based program builds real strength and muscle using only your body weight. Progressive difficulty through exercise variations keeps you challenged. Train at home, in a park, or while traveling.
4
Days/Week
8
Weeks
35
Min/Session
20
Exercises
Weekly Schedule
Day 1: Push Focus
Chest & Triceps
1 Push-ups
4 × AMRAP 2 Diamond Push-ups
3 × 8-12 3 Wide Push-ups
3 × 8-10 4 Bench Dips
3 × 10-15 5 Plank
3 × 45-60 sec Day 2: Pull Focus
Back & Biceps
1 Pull-ups (Wide Grip)
4 × AMRAP 2 Inverted Row
4 × 10-15 3 Chin-ups
3 × AMRAP 4 Superman
3 × 15-20 5 Dead Hang
3 × 30 sec Day 3: Legs Focus
Quads & Glutes
1 Bodyweight Squat
4 × 20 2 Bulgarian Split Squat (Barbell)
3 × 12 each 3 Bodyweight Lunge
3 × 12 each 4 Glute Bridge
4 × 15-20 5 Weighted Calf Raises
3 × 20 Day 4: Full Body
Core & Conditioning
1 Burpees
4 × 10 2 Mountain Climbers
3 × 30 sec 3 Bicycle Crunches
3 × 20 each 4 Lying Leg Raises
3 × 12-15 5 Plank Shoulder Taps
3 × 10 each Equipment Required
Bodyweight Pull Up bar
Target Muscles
Chest Back Shoulders Core Legs
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#calisthenics
#home workout
#no equipment
#beginner
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