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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!

Prison Workouts (9 Variations, No Equipment)

Last updated December 16, 2020
Experience level: Advanced, Beginner, Intermediate

Powerlifting 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

Last updated April 18, 2020
Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Weeks: Indefinite

Powerlifting 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)

Last updated March 14, 2021
Experience level: Advanced, Beginner, Intermediate

Powerlifting 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 Workout Routine Spreadsheet

Last updated May 27, 2020
Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Powerlifting 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

Last updated February 11, 2020

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

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

Last updated February 9, 2020
Experience level: Beginner

Powerlifting 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




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