Home Bodyweight Blast
A complete 4-day bodyweight program you can do anywhere — living room, hotel, park. Build strength, endurance, and a lean physique with just your bodyweight.
Program Overview
This program requires zero equipment. Every exercise uses your bodyweight, and progression is achieved through rep increases, tempo manipulation, and movement difficulty progressions.
The 4-day split trains upper and lower body on separate days, with active recovery on the other days. This lets you stay active 6–7 days a week without overloading any single muscle group.
Key Principles
- Progression = more reps, slower tempo, or harder variation (e.g., push-up → archer push-up → one-arm push-up).
- Focus on the mind-muscle connection — feel the target muscle working.
- Rest periods are shorter (60–90 sec) to maintain metabolic conditioning.
- The program works best combined with a slight caloric deficit for fat loss.
Weekly Schedule
WARM UP
Arm circles 20 reps · Shoulder taps 20 reps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Ups(Chest/Shoulders/Triceps) | 4 | 12–15 | 90 sec |
| Pike Push-Ups(Shoulders) | 3 | 10–12 | 90 sec |
| Tricep Dips (chair)(Triceps) | 3 | 12–15 | 90 sec |
| Diamond Push-Ups(Triceps/Inner Chest) | 3 | 8–12 | 90 sec |
| Plank to Downward Dog(Core/Shoulders) | 3 | 10 | 60 sec |
WARM UP
Leg swings 15 each leg · Hip circles 10 each direction
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Squat(Quads/Glutes) | 4 | 20 | 90 sec |
| Reverse Lunges(Quads/Glutes) | 3 | 12 each leg | 90 sec |
| Glute Bridge(Glutes) | 3 | 20 | 60 sec |
| Wall Sit(Quads) | 3 | 45 sec | 60 sec |
| Calf Raises(Calves) | 3 | 25 | 60 sec |
WARM UP
Cat-cow 10 reps · Neck rolls 10 each direction
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Ups / Inverted Rows(Back/Biceps) Inverted rows under a table if no pull-up bar | 4 | 8–10 | 2 min |
| Superman Hold(Lower Back) | 3 | 12 | 60 sec |
| Bicycle Crunches(Core) | 3 | 20 each side | 60 sec |
| Plank(Core) | 3 | 45 sec | 60 sec |
| Towel Curl (door)(Biceps) | 3 | 12 | 90 sec |
WARM UP
Jumping jacks 30 reps · High knees 20 reps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Burpees(Full Body) | 4 | 10 | 90 sec |
| Jump Squats(Legs/Cardio) | 3 | 15 | 90 sec |
| Mountain Climbers(Core/Cardio) | 3 | 20 each leg | 60 sec |
| Plyometric Push-Ups(Chest/Power) | 3 | 8–10 | 90 sec |
| High Knees(Cardio/Core) | 3 | 30 sec | 60 sec |
Progression Tips
- 1When you can do all sets with 5+ extra reps, move to the harder progression.
- 2Add a 3-second eccentric (lowering) phase to increase difficulty without changing the exercise.
- 3Track weekly rep totals to measure improvement over time.