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Home » Programs » Bodyweight Workout Programs

Bodyweight Workout Plans: Spreadsheets + PDFs

Bodyweight workout plans are exercise routines that utilize the weight of the body as resistance in the exercise movements. Examples of these include push ups, planks, and yoga poses. Below you'll find free spreadsheets and printable PDFs for bodyweight workout plans.

Gain strength and build muscle with minimal equipment!

Bodyweight Training Resources

  • Recommended bodyweight compound exercises

Prison Workouts (9 Variations, No Equipment)

By Kyle Risley
Last updated April 21, 2023

Experience level: Advanced, Beginner, Intermediate

Meet prep program: No

Program goal: Bodyweight

Uses RPE: No

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Prison workouts are typically bodyweight workouts that can be performed using no equipment and minimal space. In this way, they are also great to use as hotel workouts, home workouts, and other areas with limited room to move around. [Read more…]

Filed Under: Bodyweight Workout Programs, Programs




Arnold Schwarzenegger Home Workout Routine Spreadsheet

By Kyle Risley
Last updated June 29, 2023

Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Weeks: Indefinite

Meet prep program: No

Program goal: Bodyweight

Uses RPE: No

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Arnold Schwarzenegger took to Instagram yesterday to share an old home bodyweight workout of his, which he also shared on Reddit. The workout consists of push ups, sit ups, bent over twists, bent leg raises, squats (aka knee bends), calf raises, and chin ups.

Each bodyweight exercise is performed for a different number of reps depending on the individuals strength level: beginner or advanced.

A full break down of each exercise and its different rep ranges is below, along with highlights from Schwarzenegger’s Reddit post.

[Read more…]

Filed Under: Bodyweight Workout Programs, Programs
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 3, 4


Quarantine Home Workouts with Spreadsheets (Low/No Equipment)

By Kyle Risley
Last updated February 11, 2024

Experience level: Advanced, Beginner, Intermediate

Meet prep program: No

Program goal: Bodyweight, Hypertrophy, Running, Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

With COVID-19 turning the entire world on its head, forcing the closure of schools, businesses, and, yes, gyms, lots of folks are finding their workout options limited. For individuals not used to working out at home, the prospect of working out during the quarantine can seem daunting. Luckily there are tons of options for how to workout at home.

[Read more…]

Filed Under: Bodyweight Workout Programs, Programs




Reddit Recommended Bodyweight Routine Spreadsheet

By Kyle Risley
Last updated May 3, 2023

Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Meet prep program: No

Program goal: Bodyweight


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Reddit Recommended Bodyweight Routine is a product of the /r/bodyweightfitness community. It combines pull ups, push ups, squats, dips, and hinge movements to help provide a full body strength workout with minimal required equipment.

[Read more…]

Filed Under: Bodyweight Workout Programs, Programs




30 Day Plank Challenge Printable Calendar + PDF

By Kyle Risley
Last updated May 15, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This 30 day plank challenge starts the participant at a 60 second plank and works up to a 3 minute plank. It accomplishes this by progressively increasing the amount of time under tension for each plank, increasing the number of sets, and by introducing more difficult variations like walking planks and superman planks.

[Read more…]

Filed Under: Bodyweight Workout Programs




30 Day Arm Challenge Printable Calendar + PDF

By Kyle Risley
Last updated April 17, 2020

Experience level: Beginner

Weeks: 4

Program goal: Arms


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This 30 day arm challenge takes you through a number of stages that get progressively more challenging each week. The challenge begins with bodyweight exercises during week 1 that are beginner friendly. Week two introduces dumbbells, while week three blends [Read more…]

Filed Under: 4 Week Programs, Bodyweight Workout Programs, Programs
Tagged With: 4 Week Workout Plan



30 Day Ab Challenge Printable Spreadsheet + PDF

By Kyle Risley
Last updated February 9, 2020

Experience level: Beginner

Meet prep program: No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This 30 day ab challenge is a great way to build the habit of regular abdominal muscle training. It combines a wide variety of abdominal exercises with high intensity interval training (HIIT) to help strengthen the core muscles while burning fat. [Read more…]

Filed Under: Bodyweight Workout Programs, Muscle Groups, Programs




30 Day Squat Challenge Printable Spreadsheet + PDF

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: 4

Meet prep program: No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine can continue to be followed after the challenge is “over.” [Read more…]

Filed Under: 4 Week Programs, Bodyweight Workout Programs, Programs, Squat Program
Tagged With: 4 Week Workout Plan, 6 Day Workout Plan



Kizen Back Hypertrophy Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: 9

Meet prep program: No

Program goal: Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a Google spreadsheet for Kizen’s free back hypertrophy program.  If you want a huge, thick back, you’re in the right place. For the full scoop, sign up for free over at Kizen, but here’s the jist. [Read more…]

Filed Under: Bodybuilding Program, Bodyweight Workout Programs, Programs
Tagged With: 3 Day Bodybuilding Program, 3 Day Workout Plan



Armstrong Pull Up Workout Program Spreadsheet

By Kyle Risley
Last updated April 20, 2023

Experience level: Beginner

Weeks: 1

Periodization: Linear Periodization

Meet prep program: No

Program goal: Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a spreadsheet for the Armstrong Pull Up Workout Program. It is a 5 day per week routine designed to improve an athlete’s pull up strength.

Armstrong Pull Up Workout Program Overview

  • Day 1: Complete 5 AMRAP sets
  • Day 2: Start with 1 pull up and rest 10 seconds. Then do 2 pull ups and rest 20 seconds, and so on, until failure. Then decrease reps by 1, reducing rest periods by 10 seconds per set along the way, until back down to 1 rep.
  • Day 3: Complete 3 sets of pull ups using three different grip variations (wide, neutral, supine). A supinated grip means the palms will be facing your body, similar to the grip used in a barbell curl.
  • Day 4: Select a training max (e.g. 5 reps) and complete as many sets as possible until failure.
  • Day 5: Complete 5 AMRAP sets

Related: Pull Up Muscles Worked

Armstrong Pull Up Workout Program Spreadsheet

via /r/fitness

Armstrong Pullup Program | LiftVault.com

Filed Under: Bodyweight Workout Programs, Programs
Tagged With: 5 Day Workout Plan



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