4-Week Bodyweight Workout Plan to Get Ripped with PDF - The Fitness Phantom (2024)

• Bodyweight workout, Free Workout Plans, Home workout

• Murshid Akram
• Published:April 7, 2021
• Last Updated: April 3, 2024

If you love exercising with your own body and want to get ripped and shredded, I can help you.

In this article, I’ve shared my 4-week bodyweight workout plan, which will help you get ripped over time if you maintain your macros intake, train consistently, and take care of your body.

I used this routine four years back, but it is still relevant and effective. You can see me working out at home in this video:

I’ve made some changes that I think are required to make this bodyweight training program more helpful to all who want to get strong and look aesthetic.

Is The Bodyweight Training Effective?

Yes, bodyweight exercises are effective for all fitness levels. According to several studies, bodyweight workouts have a positive impact on all physical fitness elements, such as muscular strength, muscle mass, and body fat percentage. They also help improve overall strength, endurance, flexibility, and aerobic capacity.¹ Archila LR, Bostad W, Joyner MJ, Gibala MJ. Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach. Int J Exerc Sci. 2021 Apr 1;14(3):93-100. PMID: 34055156; PMCID: PMC8136567, ²Lipecki, Krzysztof & Rutowicz, Bartosz. (2015). The Impact Of Ten Weeks Of Bodyweight Training On The Level Of Physical Fitness And Selected Parameters Of Body Composition In Women Aged 21-23 Years. Polish Journal of Sport and Tourism. 22. 10.1515/pjst-2015-0014.

5 Reasons Why You Should Start Doing Bodyweight Training Today

1. Bodyweight exercises can be done anywhere in a small space, such as at the home, gym, on the street, or on the ground.
2. They don’t require any equipment. You can do plenty of exercises with your own weight. All you need is a good mindset, a willingness to challenge yourself, and some space.
3. Bodyweight workouts improve strength, build muscles, and help you develop a better posture.
4. You’ll save on the gym subscription fee and commute timing.
5. You can do various bodyweight exercises for every muscle group. For example, I’ve listed more than fifty exercises that you can do at home with your body weight.

Program Summary

4-Week Bodyweight Workout Plan to Get Ripped and Build Muscle

This program includes five training days per week, including one HIIT cardio session.

This routine is based on the tri-set method, which involves performing three exercises in a row with no rest between them.

The tri-set scheme helps you get more work done in less time and builds a strong, ripped body over time.

Bodyweight Weekly Training Split:

• Monday – Chest, Legs, and Arms
• Tuesday – Back, Shoulder, and Core
• Wednesday – OFF
• Thursday – Legs, Chest, and Arms
• Friday – Back, Shoulder, and Abs
• Saturday – HIIT Cardio
• Sunday – OFF

Additional Instructions:

• Number of Rounds per Tri-set: Two for Beginners, Three for Intermediates, and Four for Advanced Fitness Enthusiasts
• Rest After each Round: 2-minute
• Warm-up before working sets: I recommend a three- to five-minute quick warm-up to raise your body temperature and increase blood flow before starting your main workout.

Bodyweight Training Plan – Week 1

The first week involves performing fewer repetitions. This will help you bolster your foundational strength and prepare you for the next week.

Monday – Chest, Legs, and Arms

Tuesday – Back, Shoulder, and Core

Thursday – Legs, Chest, and Arms

Friday – Back, Shoulder, and Abs

Saturday – HIIT Cardio

High-intensity interval training (HIIT) involves performing exercises with max effort followed by a quick recovery period. The one bout typically lasts 10 to 30 seconds.

It is a time-efficient approach to torch calories, burn fat, and help you get sculpted over time.

Bodyweight Workout Routine – Week 2

You’ll do more repetitions during the second week than the first one. I also recommend increasing the intensity to challenge your fitness level and stimulate endurance and muscle building.

Monday – Chest, Legs, and Arms

Tuesday – Back, Shoulder, and Core

Thursday – Legs, Chest, and Arms

Friday – Back, Shoulder, and Abs

Saturday – HIIT Cardio

Bodyweight Workout Plan – Week 3

During the third week, I’ve included more unique exercises to keep you engaged while making progress. Same as the second week, It will also have more repetitions than the second week.

Monday – Chest, Legs, and Arms

Tuesday – Back, Shoulder, and Core

Thursday – Legs, Chest, and Arms

Friday – Back, Shoulder, and Abs

Saturday – HIIT Cardio

Bodyweight Training Plan – Week 4

In the fourth and final week, you’ll push yourself with higher-intensity workouts and advanced exercises. This will help you reach your peak fitness level by the end of the program.

Monday – Chest, Legs, and Arms

Tuesday – Back, Shoulder, and Core

Thursday – Legs, Chest, and Arms

Friday – Back, Shoulder, and Abs

Saturday – HIIT Cardio

Can You Get Ripped with Just Bodyweight Exercises?

Yes, it’s possible to get ripped just by doing bodyweight exercises.

Here’s why:

• If you’re overweight, High-intensity bodyweight exercises burn more calories than weight training and help you reduce body fat percentage (if you follow a calorie deficit lifestyle).
• If you’re lean, bodyweight workouts help you build muscles and gain mass that will help you get ripped (if you eat a good amount of proteins and a balanced diet).

How Long Does it Take Time to Get Ripped?

It depends on several factors, such as your hormones, like how your body responds to what you do and eat, the level of your testosterone and human growth hormone, selection of exercises and foods, etc. However, in general, it takes a minimum of 3 months for your body to start getting ripped.

How Can You Get Ripped in 30 Days?

If you want to get ripped in 30 days, you can try the following things:

1. Be consistent with your workout.
2. Increase workout intensity and timing, and train 6 days a week.
3. Include more proteins in your diet and decrease the amount of fat. If you’re overweight, stay in the calorie deficit, and if you’re lean, stay in the calorie surplus.
4. Add resistance exercises to your workout routine, such as weight training.
5. Sleep 7 to 8 hours so your muscles get proper rest.

Download The 4-Week Bodyweight Workout Routine PDF

References

• 1

  Archila LR, Bostad W, Joyner MJ, Gibala MJ. Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach. Int J Exerc Sci. 2021 Apr 1;14(3):93-100. PMID: 34055156; PMCID: PMC8136567

• 2

  Lipecki, Krzysztof & Rutowicz, Bartosz. (2015). The Impact Of Ten Weeks Of Bodyweight Training On The Level Of Physical Fitness And Selected Parameters Of Body Composition In Women Aged 21-23 Years. Polish Journal of Sport and Tourism. 22. 10.1515/pjst-2015-0014.

• Tags: Bodyweight Workout, Home Workout, Workout Routine