Intermediate Full-Body Bodyweight, 3 days
Three full-body workouts a week on the harder calisthenics variations: decline and diamond push-ups, assisted pistol squats, chin-ups, and rows. When a set tops its range, slow the lowering down or move to a harder variation instead of adding reps forever.
- Level
- Intermediate
- Goal
- Build muscle
- Days per week
- 3 days/week
- Duration
- 12 weeks
- Equipment
- None
Week at a glance
Bodyweight Strength A
This workout leads with the hardest pressing and squatting variations – decline push-ups and assisted pistol squats – then rows, single-leg glute bridges, and hollow rocks.
5 exercises- Decline Push-Up4 sets × 6–12 repsRest 1:30
Set your feet on a bench or step with hands on the floor; the higher your feet, the harder the push-up – keep one straight line.
- Pistol Squat (Assisted)6 sets × 4–8 reps3 per sideRest 1:30
Hold a doorframe, a strap, or rings for balance and lower on one leg as deep as you can; use only as much help as needed.
- Inverted Row4 sets × 8–12 repsRest 1:30
Set the bar at hip height to start. The more upright your body, the easier the pull.
- Single-Leg Glute Bridge6 sets × 10–15 reps3 per sideRest 1:00
Keep the free leg bent toward your chest and drive through the working heel; the hips stay level all the way up.
- Hollow Rock3 sets × 12–20 repsRest 1:00
Press the lower back to the floor with arms and legs extended, and rock without letting the shape break.
Bodyweight Strength B
A pull-led workout: chin-ups first while fresh, then diamond push-ups, walking lunges, the Nordic curl, and a side plank.
5 exercises- Chin-Up4 sets × 5–10 repsRest 1:30
Grip at shoulder width with your palms facing you; use a band or slow negatives until strict reps come.
- Diamond Push-Up3 sets × 8–15 repsRest 1:30
Place your hands together under the chest so the thumbs and index fingers touch, and keep the elbows close as you press.
- Walking Lunge4 sets × 12–20 repsRest 1:30
Take long steps and lower the back knee close to the floor; the count is total steps, both legs together.
- Nordic Hamstring Curl3 sets × 3–5 repsRest 1:30
Hook your heels under a heavy sofa or a partner's hands and lower as slowly as you can; push back up with your hands.
- Side Plank6 sets × 30 sec3 per sideRest 1:00
Stack your shoulder over the elbow and lift the hips into one straight line; keep them from dropping as the set ends.
Bodyweight Strength C
A workout that presses overhead with pike push-ups, pulls with the row, adds a jump for power, and closes with calves, hip thrusts, and shoulder taps.
6 exercises- Pike Push-Up4 sets × 6–12 repsRest 1:30
Walk your feet in so the hips point up, and lower the crown of your head toward the floor between your hands.
- Inverted Row4 sets × 6–10 repsRest 1:30
Set the bar at hip height to start. The more upright your body, the easier the pull.
- Jump Squat3 sets × 8–12 repsRest 1:30
Squat to about parallel and jump straight up, landing softly in the next squat; step into an ordinary squat if your knees ache.
- Single-Leg Calf Raise6 sets × 12–20 reps3 per sideRest 1:00
Rise all the way onto your toes and pause, then lower until you feel a full stretch – no bouncing.
- Bodyweight Hip Thrust3 sets × 12–20 repsRest 1:00
Rest your upper back on a bench, chin tucked, and drive the hips up until your thighs and torso form one line.
- Plank Shoulder Tap3 sets × 30 secRest 1:00
Hold a push-up plank with feet wide and tap each shoulder in turn, keeping the hips from rocking.
