Bodyweight Strong
Honest strength from the hardest bodyweight moves, no plates required. Low reps on dips, pull-ups and split squats, progressed by moving to tougher variations rather than more weight.
Push
Muscles worked: Chest, Front delts, Side delts, Triceps
- Chest Dip5 sets × 5-8
- Decline Push-Up4 sets × 8
- Band Seated Shoulder Press4 sets × 8
- Band Y Raise3 sets × 15-20
- Diamond Push-Up3 sets × 10
- Bench Dip on Floor3 sets × 12
Pull
Muscles worked: Lats, Upper back, Rear delts, Biceps
- Pull-Up Normal Grip5 sets × 5-8
- Chin-Up3 sets × 6
- Band Bent-Over Row3 sets × 8
- Band Close Grip Row3 sets × 10
- Band Reverse Fly3 sets × 15
- Band Concentration Curl3 sets × 12
Legs
Muscles worked: Quads, Hamstrings, Glutes, Calves
- Bulgarian Split Squat5 sets × 8
- Bodyweight Single Leg Deadlift4 sets × 10
- Bodyweight Hip Thrust3 sets × 15
- Wall Sit Bodyweight3 sets × 45s
- Step Up on Chair Bodyweight3 sets × 12
- Bodyweight Standing Calf Raise5 sets × 15-20
Bodyweight Strong FAQ
Who is the Bodyweight Strong program for?
Bodyweight Strong is written for intermediate lifters and runs 3 training days per week. Honest strength from the hardest bodyweight moves, no plates required. Low reps on dips, pull-ups and split squats, progressed by moving to tougher variations rather than more weight.
How many days a week is the Bodyweight Strong?
3 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the Bodyweight Strong free?
Yes — Bodyweight Strong is completely free to follow. You can also track your sets and reps against it in the workout logger.
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