Home Workout – 4 Week Body Weight Workout Routine

bodyweight work out

Follow This Simple 4 Week Home Workout Routine Without Leaving Your Home

This pandemic COVID-19 hasn’t brought anything good to the human race. In today’s date, most of the countries are in total lockdown, or some are about to open up. But, still, the danger is there, and no one can predict when things will get back as it was earlier.

People like you and me, who regularly hits the gym, might be thinking when gyms will open. Some may even be doing home workouts if you’ve your workout plan. But, if you’re struggling to find workout regime for yourself or don’t know from where to start as you don’t have any equipment at home, then here’s the total 4-week bodyweight workout plan.

Total Bodyweight 4 – Week Workout Plan: Without Any Equipment or Leaving Your Home

Workout Day – 1

Sr. No. Exercise Name Sets Reps
1 Push-ups 5 12-15
2 Dips (Hands between chairs) 5 12-15
3 Diamond Push-ups 5 12-15
4 Close Grip Push-ups 5 12-15
5 Bicycle crunches 5 12-15
6 Lying leg raise 5 12-15
7 Rope Skipping / Jumping Jacks 7 50
8 Superset W/ Bodyweight calf raise 7 25

Workout Day – 2

Sr. No. Exercise Name Sets Reps
1 1.5 Rep Body Weight Squats 5 12-15
2 Pause Bulgarian Split Squats 5 12-15
3 Reverse Lunges 5 12-15
4 Side Lunges 5 12-15
5 Bicycle crunches 5 12-15
6 Walking Lunges 5 12-15

Workout Day – 3

Sr. No. Exercise Name Counts
1 Rope Skipping or Jumping Jacks 50
2 Bicycle Crunches 50
3 Rope Skipping or Jumping Jacks 45
4 Wide Stance Squats 45
5 Rope Skipping or Jumping Jacks 40
6 Leg Raises 40
7 Rope Skipping or Jumping Jacks 35
8 Narrow Stance Squats 35
9 Rope Skipping or Jumping Jacks 30
10 Triceps Bench Dips 30
11 Rope Skipping or Jumping Jacks 25
12 Wide Push-ups 25
13 Rope Skipping or Jumping Jacks 20
14 Reverse lunges 20
15 Rope Skipping or Jumping Jacks 15
16 Jump Squats 15
17 Rope Skipping or Jumping Jacks 10
18 V Crunches 10
19 Rope Skipping or Jumping Jacks 5
20 Burpees 5

Day – 4: Rest Day

Workout Day – 5

Sr. No. Exercise Name Sets Reps
1 Hindu Push-ups 10 Failure
2 Between Chairs Dips 5 12-15
3 Burpees 6 12-15
4 Lying Leg Raises 6 12-15
5 Crunches 6 12-15
6 Rope Skipping 10 50
7 Superset W/ Bodyweight calf raise 10 25

Workout Day – 6

Sr. No. Exercise Name Counts
1 Rope Skipping or Jumping Jacks 50
2 Burpees 25
3 Rope Skipping or Jumping Jacks 45
4 Jump Squats 25
5 Rope Skipping or Jumping Jacks 50
6 Push-ups 25
7 Rope Skipping or Jumping Jacks 50
8 Bicycle crunches 25
9 Rope Skipping or Jumping Jacks 50
10 Reverse Lunges 25
11 Rope Skipping or Jumping Jacks 50
12 V Crunches 25

Note:

  • For day 3 & 5: Try to finish as early as possible.

Closing Thoughts

It’s a 5-day bodyweight workout plan with two rest days. If you’re not able to work out thinking there’s no access to the gym or you don’t have equipment at home, this may prove helpful.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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