PlanByWeek

Bodyweight Workout Plan

12 weeks·4 days / wk·full body·bodyweight

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Weeks
12
Sessions
48
Peak week
80 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Loads are set by RPE (reps in reserve): RPE 8 means two good reps left.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 758 hard sets58 sets

  1. Mon

    Oct 5

    Full body A

    58 min
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 10RPE 7
    Push-up3 × 10RPE 7
    Inverted row3 × 8–12RPE 8
    Nordic curl negative2 × 12–15RPE 8.5
    Pike hold2 × 20–30 sRPE 8.5
    Hollow body hold2 × 20–30 sRPE 8.5

  2. Tue

    Oct 6

    Full body B

    58 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 10RPE 7
    Pike push-up3 × 10RPE 7
    Pull-up3 × 8–12RPE 8
    Walking lunge2 × 12–15RPE 8.5
    Chin-up hold2 × 20–30 sRPE 8.5
    Hanging leg raise2 × 12–15RPE 8.5

  3. Thu

    Oct 8

    Full body C

    55 min
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–12RPE 8
    Archer push-up3 × 8–12RPE 8
    Tuck front-lever row3 × 8–12RPE 8
    Single-leg glute bridge2 × 12–15RPE 8.5
    Diamond push-up2 × 12–15RPE 8.5
    Single-leg calf raise1 × 12–15RPE 8.5

  4. Fri

    Oct 9

    Full body A

    55 min
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 10RPE 7
    Push-up3 × 10RPE 7
    Inverted row3 × 8–12RPE 8
    Nordic curl negative2 × 12–15RPE 8.5
    Pike hold2 × 20–30 sRPE 8.5
    Hollow body hold1 × 20–30 sRPE 8.5
02Block 1, week 2: RPE 860 hard sets60 sets
4 sessions

  1. Mon

    Oct 12

    Full body B

    58 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 8RPE 8
    Pike push-up3 × 8RPE 8
    Pull-up3 × 8–12RPE 8
    Walking lunge2 × 12–15RPE 8.5
    Chin-up hold2 × 20–30 sRPE 8.5
    Hanging leg raise2 × 12–15RPE 8.5

  2. Tue

    Oct 13

    Full body C

    58 min
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–12RPE 8
    Archer push-up3 × 8–12RPE 8
    Tuck front-lever row3 × 8–12RPE 8
    Single-leg glute bridge2 × 12–15RPE 8.5
    Diamond push-up2 × 12–15RPE 8.5
    Single-leg calf raise2 × 12–15RPE 8.5

  3. Thu

    Oct 15

    Full body A

    58 min
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 8RPE 8
    Push-up3 × 8RPE 8
    Inverted row3 × 8–12RPE 8
    Nordic curl negative2 × 12–15RPE 8.5
    Pike hold2 × 20–30 sRPE 8.5
    Hollow body hold2 × 20–30 sRPE 8.5

  4. Fri

    Oct 16

    Full body B

    58 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 8RPE 8
    Pike push-up3 × 8RPE 8
    Pull-up3 × 8–12RPE 8
    Walking lunge2 × 12–15RPE 8.5
    Chin-up hold2 × 20–30 sRPE 8.5
    Hanging leg raise2 × 12–15RPE 8.5
03Block 1, week 3: RPE 963 hard sets63 sets
4 sessions

  1. Mon

    Oct 19

    Full body C

    61 min
    ExerciseSets×RepsLoad
    Shrimp squat progression4 × 8–12RPE 8
    Archer push-up3 × 8–12RPE 8
    Tuck front-lever row3 × 8–12RPE 8
    Single-leg glute bridge2 × 12–15RPE 8.5
    Diamond push-up2 × 12–15RPE 8.5
    Single-leg calf raise2 × 12–15RPE 8.5

  2. Tue

    Oct 20

    Full body A

    61 min
    ExerciseSets×RepsLoad
    Bulgarian split squat4 × 6RPE 9
    Push-up3 × 6RPE 9
    Inverted row3 × 8–12RPE 8
    Nordic curl negative2 × 12–15RPE 8.5
    Pike hold2 × 20–30 sRPE 8.5
    Hollow body hold2 × 20–30 sRPE 8.5

  3. Thu

    Oct 22

    Full body B

    61 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust4 × 6RPE 9
    Pike push-up3 × 6RPE 9
    Pull-up3 × 8–12RPE 8
    Walking lunge2 × 12–15RPE 8.5
    Chin-up hold2 × 20–30 sRPE 8.5
    Hanging leg raise2 × 12–15RPE 8.5

  4. Fri

    Oct 23

    Full body C

    58 min
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–12RPE 8
    Archer push-up3 × 8–12RPE 8
    Tuck front-lever row3 × 8–12RPE 8
    Single-leg glute bridge2 × 12–15RPE 8.5
    Diamond push-up2 × 12–15RPE 8.5
    Single-leg calf raise2 × 12–15RPE 8.5
04Deload: 60% loads, fewer sets38 hard sets38 sets
4 sessions

  1. Mon

    Oct 26

    Full body A

    42 min
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 5RPE 6
    Push-up3 × 5RPE 6
    Inverted row1 × 8–12RPE 6
    Nordic curl negative1 × 12–15RPE 6
    Pike hold1 × 20–30 sRPE 6
    Hollow body hold1 × 20–30 sRPE 6

  2. Tue

    Oct 27

    Full body B

    42 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 5RPE 6
    Pike push-up3 × 5RPE 6
    Pull-up1 × 8–12RPE 6
    Walking lunge1 × 12–15RPE 6
    Chin-up hold1 × 20–30 sRPE 6
    Hanging leg raise1 × 12–15RPE 6

  3. Thu

    Oct 29

    Full body C

    39 min
    ExerciseSets×RepsLoad
    Shrimp squat progression2 × 8–12RPE 6
    Archer push-up2 × 8–12RPE 6
    Tuck front-lever row2 × 8–12RPE 6
    Single-leg glute bridge1 × 12–15RPE 6
    Diamond push-up1 × 12–15RPE 6
    Single-leg calf raise1 × 12–15RPE 6

  4. Fri

    Oct 30

    Full body A

    39 min
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 5RPE 6
    Push-up2 × 5RPE 6
    Inverted row1 × 8–12RPE 6
    Nordic curl negative1 × 12–15RPE 6
    Pike hold1 × 20–30 sRPE 6
    Hollow body hold1 × 20–30 sRPE 6
05Block 2, week 1: RPE 765 hard sets65 sets
4 sessions

  1. Mon

    Nov 2

    Full body B

    64 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust4 × 10RPE 7.25
    Pike push-up4 × 10RPE 7.25
    Pull-up3 × 8–12RPE 8
    Walking lunge2 × 12–15RPE 8.5
    Chin-up hold2 × 20–30 sRPE 8.5
    Hanging leg raise2 × 12–15RPE 8.5

  2. Tue

    Nov 3

    Full body C

    61 min
    ExerciseSets×RepsLoad
    Shrimp squat progression4 × 8–12RPE 8
    Archer push-up3 × 8–12RPE 8
    Tuck front-lever row3 × 8–12RPE 8
    Single-leg glute bridge2 × 12–15RPE 8.5
    Diamond push-up2 × 12–15RPE 8.5
    Single-leg calf raise2 × 12–15RPE 8.5

  3. Thu

    Nov 5

    Full body A

    61 min
    ExerciseSets×RepsLoad
    Bulgarian split squat4 × 10RPE 7.25
    Push-up3 × 10RPE 7.25
    Inverted row3 × 8–12RPE 8
    Nordic curl negative2 × 12–15RPE 8.5
    Pike hold2 × 20–30 sRPE 8.5
    Hollow body hold2 × 20–30 sRPE 8.5

  4. Fri

    Nov 6

    Full body B

    61 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust4 × 10RPE 7.25
    Pike push-up3 × 10RPE 7.25
    Pull-up3 × 8–12RPE 8
    Walking lunge2 × 12–15RPE 8.5
    Chin-up hold2 × 20–30 sRPE 8.5
    Hanging leg raise2 × 12–15RPE 8.5
06Block 2, week 2: RPE 868 hard sets68 sets
4 sessions

  1. Mon

    Nov 9

    Full body C

    64 min
    ExerciseSets×RepsLoad
    Shrimp squat progression4 × 8–12RPE 8
    Archer push-up4 × 8–12RPE 8
    Tuck front-lever row3 × 8–12RPE 8
    Single-leg glute bridge2 × 12–15RPE 8.5
    Diamond push-up2 × 12–15RPE 8.5
    Single-leg calf raise2 × 12–15RPE 8.5

  2. Tue

    Nov 10

    Full body A

    64 min
    ExerciseSets×RepsLoad
    Bulgarian split squat4 × 8RPE 8.25
    Push-up4 × 8RPE 8.25
    Inverted row3 × 8–12RPE 8
    Nordic curl negative2 × 12–15RPE 8.5
    Pike hold2 × 20–30 sRPE 8.5
    Hollow body hold2 × 20–30 sRPE 8.5

  3. Thu

    Nov 12

    Full body B

    64 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust4 × 8RPE 8.25
    Pike push-up4 × 8RPE 8.25
    Pull-up3 × 8–12RPE 8
    Walking lunge2 × 12–15RPE 8.5
    Chin-up hold2 × 20–30 sRPE 8.5
    Hanging leg raise2 × 12–15RPE 8.5

  4. Fri

    Nov 13

    Full body C

    64 min
    ExerciseSets×RepsLoad
    Shrimp squat progression4 × 8–12RPE 8
    Archer push-up4 × 8–12RPE 8
    Tuck front-lever row3 × 8–12RPE 8
    Single-leg glute bridge2 × 12–15RPE 8.5
    Diamond push-up2 × 12–15RPE 8.5
    Single-leg calf raise2 × 12–15RPE 8.5
07Block 2, week 3: RPE 971 hard sets71 sets
4 sessions

  1. Mon

    Nov 16

    Full body A

    68 min
    ExerciseSets×RepsLoad
    Bulgarian split squat4 × 6RPE 9.25
    Push-up4 × 6RPE 9.25
    Inverted row4 × 8–12RPE 8
    Nordic curl negative2 × 12–15RPE 8.5
    Pike hold2 × 20–30 sRPE 8.5
    Hollow body hold2 × 20–30 sRPE 8.5

  2. Tue

    Nov 17

    Full body B

    68 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust4 × 6RPE 9.25
    Pike push-up4 × 6RPE 9.25
    Pull-up4 × 8–12RPE 8
    Walking lunge2 × 12–15RPE 8.5
    Chin-up hold2 × 20–30 sRPE 8.5
    Hanging leg raise2 × 12–15RPE 8.5

  3. Thu

    Nov 19

    Full body C

    68 min
    ExerciseSets×RepsLoad
    Shrimp squat progression4 × 8–12RPE 8
    Archer push-up4 × 8–12RPE 8
    Tuck front-lever row4 × 8–12RPE 8
    Single-leg glute bridge2 × 12–15RPE 8.5
    Diamond push-up2 × 12–15RPE 8.5
    Single-leg calf raise2 × 12–15RPE 8.5

  4. Fri

    Nov 20

    Full body A

    64 min
    ExerciseSets×RepsLoad
    Bulgarian split squat4 × 6RPE 9.25
    Push-up4 × 6RPE 9.25
    Inverted row3 × 8–12RPE 8
    Nordic curl negative2 × 12–15RPE 8.5
    Pike hold2 × 20–30 sRPE 8.5
    Hollow body hold2 × 20–30 sRPE 8.5
08Deload: 60% loads, fewer sets42 hard sets42 sets
4 sessions

  1. Mon

    Nov 23

    Full body B

    45 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 5RPE 6
    Pike push-up3 × 5RPE 6
    Pull-up2 × 8–12RPE 6
    Walking lunge1 × 12–15RPE 6
    Chin-up hold1 × 20–30 sRPE 6
    Hanging leg raise1 × 12–15RPE 6

  2. Tue

    Nov 24

    Full body C

    45 min
    ExerciseSets×RepsLoad
    Shrimp squat progression2 × 8–12RPE 6
    Archer push-up2 × 8–12RPE 6
    Tuck front-lever row2 × 8–12RPE 6
    Single-leg glute bridge2 × 12–15RPE 6
    Diamond push-up2 × 12–15RPE 6
    Single-leg calf raise1 × 12–15RPE 6

  3. Thu

    Nov 26

    Full body A

    42 min
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 5RPE 6
    Push-up3 × 5RPE 6
    Inverted row1 × 8–12RPE 6
    Nordic curl negative1 × 12–15RPE 6
    Pike hold1 × 20–30 sRPE 6
    Hollow body hold1 × 20–30 sRPE 6

  4. Fri

    Nov 27

    Full body B

    42 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 5RPE 6
    Pike push-up3 × 5RPE 6
    Pull-up1 × 8–12RPE 6
    Walking lunge1 × 12–15RPE 6
    Chin-up hold1 × 20–30 sRPE 6
    Hanging leg raise1 × 12–15RPE 6
09Block 3, week 1: RPE 774 hard sets74 sets
4 sessions

  1. Mon

    Nov 30

    Full body C

    71 min
    ExerciseSets×RepsLoad
    Shrimp squat progression4 × 8–12RPE 8
    Archer push-up4 × 8–12RPE 8
    Tuck front-lever row4 × 8–12RPE 8
    Single-leg glute bridge3 × 12–15RPE 8.5
    Diamond push-up2 × 12–15RPE 8.5
    Single-leg calf raise2 × 12–15RPE 8.5

  2. Tue

    Dec 1

    Full body A

    71 min
    ExerciseSets×RepsLoad
    Bulgarian split squat4 × 10RPE 7.5
    Push-up4 × 10RPE 7.5
    Inverted row4 × 8–12RPE 8
    Nordic curl negative3 × 12–15RPE 8.5
    Pike hold2 × 20–30 sRPE 8.5
    Hollow body hold2 × 20–30 sRPE 8.5

  3. Thu

    Dec 3

    Full body B

    68 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust4 × 10RPE 7.5
    Pike push-up4 × 10RPE 7.5
    Pull-up4 × 8–12RPE 8
    Walking lunge2 × 12–15RPE 8.5
    Chin-up hold2 × 20–30 sRPE 8.5
    Hanging leg raise2 × 12–15RPE 8.5

  4. Fri

    Dec 4

    Full body C

    68 min
    ExerciseSets×RepsLoad
    Shrimp squat progression4 × 8–12RPE 8
    Archer push-up4 × 8–12RPE 8
    Tuck front-lever row4 × 8–12RPE 8
    Single-leg glute bridge2 × 12–15RPE 8.5
    Diamond push-up2 × 12–15RPE 8.5
    Single-leg calf raise2 × 12–15RPE 8.5
10Block 3, week 2: RPE 877 hard sets77 sets
4 sessions

  1. Mon

    Dec 7

    Full body A

    74 min
    ExerciseSets×RepsLoad
    Bulgarian split squat4 × 8RPE 8.5
    Push-up4 × 8RPE 8.5
    Inverted row4 × 8–12RPE 8
    Nordic curl negative3 × 12–15RPE 8.5
    Pike hold3 × 20–30 sRPE 8.5
    Hollow body hold2 × 20–30 sRPE 8.5

  2. Tue

    Dec 8

    Full body B

    71 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust4 × 8RPE 8.5
    Pike push-up4 × 8RPE 8.5
    Pull-up4 × 8–12RPE 8
    Walking lunge3 × 12–15RPE 8.5
    Chin-up hold2 × 20–30 sRPE 8.5
    Hanging leg raise2 × 12–15RPE 8.5

  3. Thu

    Dec 10

    Full body C

    71 min
    ExerciseSets×RepsLoad
    Shrimp squat progression4 × 8–12RPE 8
    Archer push-up4 × 8–12RPE 8
    Tuck front-lever row4 × 8–12RPE 8
    Single-leg glute bridge3 × 12–15RPE 8.5
    Diamond push-up2 × 12–15RPE 8.5
    Single-leg calf raise2 × 12–15RPE 8.5

  4. Fri

    Dec 11

    Full body A

    71 min
    ExerciseSets×RepsLoad
    Bulgarian split squat4 × 8RPE 8.5
    Push-up4 × 8RPE 8.5
    Inverted row4 × 8–12RPE 8
    Nordic curl negative3 × 12–15RPE 8.5
    Pike hold2 × 20–30 sRPE 8.5
    Hollow body hold2 × 20–30 sRPE 8.5
11Block 3, week 3: RPE 980 hard sets80 sets
4 sessions

  1. Mon

    Dec 14

    Full body B

    74 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust4 × 6RPE 9.5
    Pike push-up4 × 6RPE 9.5
    Pull-up4 × 8–12RPE 8
    Walking lunge3 × 12–15RPE 8.5
    Chin-up hold3 × 20–30 sRPE 8.5
    Hanging leg raise2 × 12–15RPE 8.5

  2. Tue

    Dec 15

    Full body C

    74 min
    ExerciseSets×RepsLoad
    Shrimp squat progression4 × 8–12RPE 8
    Archer push-up4 × 8–12RPE 8
    Tuck front-lever row4 × 8–12RPE 8
    Single-leg glute bridge3 × 12–15RPE 8.5
    Diamond push-up3 × 12–15RPE 8.5
    Single-leg calf raise2 × 12–15RPE 8.5

  3. Thu

    Dec 17

    Full body A

    74 min
    ExerciseSets×RepsLoad
    Bulgarian split squat4 × 6RPE 9.5
    Push-up4 × 6RPE 9.5
    Inverted row4 × 8–12RPE 8
    Nordic curl negative3 × 12–15RPE 8.5
    Pike hold3 × 20–30 sRPE 8.5
    Hollow body hold2 × 20–30 sRPE 8.5

  4. Fri

    Dec 18

    Full body B

    74 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust4 × 6RPE 9.5
    Pike push-up4 × 6RPE 9.5
    Pull-up4 × 8–12RPE 8
    Walking lunge3 × 12–15RPE 8.5
    Chin-up hold3 × 20–30 sRPE 8.5
    Hanging leg raise2 × 12–15RPE 8.5
12Test week: rep-max check + deload48 hard sets48 sets
4 sessions

  1. Mon

    Dec 21

    Full body C

    48 min
    ExerciseSets×RepsLoad
    Shrimp squat progression2 × 8–12RPE 7
    Archer push-up2 × 8–12RPE 7
    Tuck front-lever row2 × 8–12RPE 7
    Single-leg glute bridge2 × 12–15RPE 7
    Diamond push-up2 × 12–15RPE 7
    Single-leg calf raise2 × 12–15RPE 7

  2. Tue

    Dec 22

    Full body A

    48 min
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × AMRAP1 set to RPE 9
    Push-up3 × AMRAP1 set to RPE 9
    Inverted row2 × 8–12RPE 7
    Nordic curl negative2 × 12–15RPE 7
    Pike hold1 × 20–30 sRPE 7
    Hollow body hold1 × 20–30 sRPE 7

  3. Thu

    Dec 24

    Full body B

    48 min
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × AMRAP1 set to RPE 9
    Pike push-up3 × AMRAP1 set to RPE 9
    Pull-up2 × 8–12RPE 7
    Walking lunge2 × 12–15RPE 7
    Chin-up hold1 × 20–30 sRPE 7
    Hanging leg raise1 × 12–15RPE 7

  4. Fri

    Dec 25

    Full body C

    48 min
    ExerciseSets×RepsLoad
    Shrimp squat progression2 × 8–12RPE 7
    Archer push-up2 × 8–12RPE 7
    Tuck front-lever row2 × 8–12RPE 7
    Single-leg glute bridge2 × 12–15RPE 7
    Diamond push-up2 × 12–15RPE 7
    Single-leg calf raise2 × 12–15RPE 7

The numbers

About this plan

A 4-day full body split aimed at muscle growth: this bodyweight workout plan lasts 12 weeks and cycles 3 session types. volume: 58 sets in week 1, 68 sets in week 6, 80 at the week-11 peak.

Full body A opens week 1 with Bulgarian split squat 3 × 10, then Push-up 3 × 10, of 58 sets that week. 18 movements, 744 sets in total, main lifts in 10/8/6-rep waves. With bodyweight only, RPE sets the load across all 744 sets.

Week 12 is a rep-max check at 48 sets, after bodyweight deloads in weeks 4 and 8.

Week 1 of the bodyweight workout plan is 4 sessions and 58 hard sets; the biggest, Full body A, has 15. Block averages climb 60 → 68 → 77 sets a week.

Weeks 1–4 run 58, 60, 63 and 38 sets. The last four weeks run 74, 77, 80 and 48 sets. Key sessions per week range from 0 to 3, 26 across the plan. Week 1 exercises include Bulgarian split squat, Push-up, Inverted row, Nordic curl negative and Pike hold.

Questions

FAQ

How many sets a week is the bodyweight workout plan?

From 58 to 80 hard bodyweight sets a week; 744 over 12 weeks.

What does a 4-day week look like on the bodyweight workout plan?

Full body A/B/C on 4 days; week 1 totals 58 sets.

Do I need a gym for the bodyweight workout plan?

No — bodyweight covers all 18 exercises and 744 sets.

When are the deload weeks in the bodyweight workout plan?

Week 4 (38 sets) and week 8 (42 sets) — then week 12 at 48 sets after 744 total sets.

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