4-Week Bodyweight Workout Program
Due to the COVID-19 global pandemic, most gyms around the world are closed. It’s probably the first time in history that the fitness enthusiasts have been locked out of the gyms. This could be a big blow to serious lifters as a 4-week gym closure can be a death sentence for their gains.
Not hitting the gyms can have a major impact on your physique and can set you back on your progress by weeks. Most lifters use not having access to weights at home as an excuse to miss their workouts. In this article, we’ll be giving you a 4-week bodyweight workout program that you can do at your home.
Week 1 – Day 1-7
- Treadmill / Stairs / Walk – 15 Minutes
- Stretching – 2 Minutes
| Exercises | Sets | Reps |
| Push-Ups | 1 | 100 |
| Cobra | 3 | 15 |
| Downward Dog Push-Ups | 3 | 15 |
| Bicep Push-Ups | 3 | 10 |
| Squats | 3 | 25 |
| Leg Raises | 3 | 25 |
| Planks | 3 | 1 minute |
As you could tell, this is not your typical home workouts where you’re done before even breaking a sweat. You can rest for 30-seconds after completing every set. To maintain optimal intensity, you need to make sure that you complete the workout within an hour.
You need to do a total of 100 reps of the push-ups. Depending on your fitness level, you could complete the 100 reps in one set or perform 10 sets of 10 reps. The back is one of the hardest muscle groups to train with bodyweight exercises. You need to have a strong mind-muscle connection to train it effectively.
For the bicep push-ups, place your hands at your sides so that your fingers are pointing towards your legs and your wrists are facing forward. Pin your elbows against your torso. Warm-up your wrists and forearms before performing the exercise.
Week 2 – Day 8-14
- Treadmill / Stairs / Walk – 20 Minutes
- Stretching – 5 Minutes
| Exercises | Sets | Reps |
| Burpees | 3 | 10 |
| Lunges | 3 | 15 |
| Inch Worm | 3 | 10 |
| Wide Stance Push-Ups | 3 | 20 |
| Prisoner Squats with Calf Raises | 3 | 20 |
| Triceps Dips | 3 | 10 |
| Reverse Crunches | 3 | 25 |
| Superman Planks | 3 | 1 minute |
Most fitness beginners make the mistake of changing their workouts way too often. Although you need to avoid a plateau to keep making progress, you’ll be leaving gains on the table if you switch exercises before your muscles get the most out of them.
Stretching is an integral part of training at home. The fascia gives way to your muscles to get bigger when you stretch. You’ll see significant improvement in your muscle mass and conditioning with progress in your mobility and range of motion.
Week 3 – Day 15-21
- Treadmill / Stairs / Walk – 30 Minutes
- Stretching – 10 Minutes
| Exercises | Sets | Reps |
| Decline Push-Ups | 1 | 100 |
| Scapular Push-Ups | 3 | 15 |
| Push Back Push-Ups | 3 | 10 |
| Bicep Leg Curls | 3 | 10 |
| Sumo Squats | 3 | 25 |
| Bicycles | 3 | 25 |
| Plank | 3 | 20 |
In the bicep leg curls, lean against a wall, raise your left leg off the floor, and hold your left ankle with your right hand. Your right leg will stay planted on the floor. The goal is not to curl the leg but to apply resistance to your right bicep.
To do the scapular push-up, set up in a high plank position with your hands under your shoulders and your feet together. Without bending your elbows, pinch your shoulder blades together and press your chest out. Do not let your core wiggle or your elbows bend to try to increase your range of motion.
Week 4 – Day 22-28
- Treadmill / Stairs / Walk – 30 Minutes
- Stretching – 10 Minutes
| Exercises | Sets | Reps |
| Chair Push0Ups | 1 | 100 |
| Bodyweight Triceps Extensions | 3 | 15 |
| Elevated Push-Ups | 3 | 10 |
| Bicep Resistance | 3 | 30 seconds |
| Narrow-Stance Squats | 3 | 25 |
| V-Ups | 3 | 25 |
| Plank Up-Downs | 3 | 20 |
In the elevated push-ups, place your feet on an elevated platform. Keep a neutral spine position and the crown of your head should be pointing towards the ground. If you’re attempting to do this for the first time alone, put a pillow under your head.
For the bicep resistance, you need to find a sturdy surface – something that won’t move no matter how much force is applied to it. Stand facing a surface which is at your waist level. Grab it with an underhand grip and try to curl it so that tension is placed on your biceps.
Are you following a bodyweight home workout program? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
