Bodyweight Workout Programs
For Beginners and Intermidiate
On my blog I mostly write about workout with weights like Bench Press, Squats, Rows and Curls but for beginners that never been in the gym before I recommend doing some bodyweight training for one to three months before lifting weights. Also, in my every workout routine I include some pull ups, dips, push ups and crunches and many other bodyweight exercises because they are very good for muscle endurance and thickness.
For example, Pull Ups/Chin Ups are probably the best exercises for wide lats and big biceps. It is a compound exercise and you are working out more than one muscle group at the time.
I am big fan of classic bodybuilders as you probably know. Most of them were naturals and they were real athletes. A lot of their training programs included Body Weight Exercises. Arnold Schwarzenegger started his bodybuilding career with mostly dips and pull ups and he very strong and big then.
Check out Bodyweight Training Program for Beginners:
(3x Weekly)
Exercise
|
Sets
|
Reps
|
Push Ups
|
4
|
10-15
|
Dips (Triceps version)
|
3
|
6-12
|
Pull Ups
|
4
|
6-12
|
Chin Ups
|
3
|
6-12
|
Lunges
|
4
|
6-12
|
Squats
|
4
|
6-12
|
Crunches
|
4
|
10-15
|
Bodyweight Training Program for Intermidiate Level
(4x Weekly)
Exercise
|
Sets
|
Reps
|
Diamond Push Ups
|
1
|
30
|
Leg Raises
|
1
|
30
|
Push Ups (Elevated)
|
1
|
30
|
Dips (Chest)
|
1
|
30
|
One Legged Squats
|
1
|
10-15
|
Sit Ups
|
1
|
30
|
Try this workout programs for two to three months and you will see some results in lean muscle gains and strength. If it becomes easy for you add some weight on your back or on belt so workouts will be harder. But for first three months just use your own body weight.
