{"id":14186,"date":"2023-03-01T10:10:17","date_gmt":"2023-03-01T15:10:17","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=14186"},"modified":"2023-03-16T05:02:54","modified_gmt":"2023-03-16T09:02:54","slug":"6-month-bodyweight-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-month-bodyweight-workout-plan-with-pdf","title":{"rendered":"6 Month Bodyweight Workout Plan to Build Muscle at Home w\/PDF"},"content":{"rendered":"\n<p>Bodyweight exercises are efficient for building foundational strength, developing lean mass, and taking cardiovascular fitness to the next level.<\/p>\n\n\n\n<p>You can do numerous <a href=\"https:\/\/thefitnessphantom.com\/category\/bodyweight-workout\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">bodyweight exercises<\/a> at home to improve your shape and fitness. But to achieve the best results, you need a good workout program.<\/p>\n\n\n\n<p>A well-designed workout routine allows you to train effectively and help you achieve your desired results.<\/p>\n\n\n\n<p>That&#8217;s why I&#8217;ve shared a 6 Month Bodyweight workout plan, both for men and women who train at home with no equipment. It includes various exercises, from muscle building to cardio.<\/p>\n\n\n\n<p>Following this program will help you feel good and active throughout the journey and ultimately boost your productivity at work or study.<\/p>\n\n\n\n<p>Once you complete the routine, you&#8217;ll be stronger, fitter, and healthier than you were before.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 Month Bodyweight Workout Plan to Build Muscles at Home<\/strong><\/h2>\n\n\n\n<p><strong>Let&#8217;s have a quick look at the summary of this plan:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Goal<\/strong>: Build strength and lean mass, enhance cardiovascular fitness, and help you improve your shape.<\/li>\n\n\n\n<li><strong>Sessions per week<\/strong>: Four to five<\/li>\n\n\n\n<li><strong>Duration\/session:<\/strong>&nbsp;30-45 minutes<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong>\u00a0Men &amp; Women<\/li>\n\n\n\n<li><strong>Workout Type<\/strong>: Bodyweight<\/li>\n\n\n\n<li><strong>Training Level<\/strong>: Beginner to Intermediate<\/li>\n<\/ul>\n\n\n\n<p><strong>Schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Month 1<\/strong> \u2013 Full Body Bodyweight Workout<\/li>\n\n\n\n<li><strong>Month 2<\/strong> \u2013 Push, Pull, Legs, and Core<\/li>\n\n\n\n<li><strong>Month 3 <\/strong>\u2013 Compound Bodyweight Workout Split<\/li>\n\n\n\n<li><strong>Month 4<\/strong> \u2013 Full Body Workout<\/li>\n\n\n\n<li><strong>Month 5<\/strong> \u2013 Cardio and Strength Workout Alternate Day<\/li>\n\n\n\n<li><strong>Month 6<\/strong> \u2013 Total Body Bodyweight Workout<\/li>\n<\/ul>\n\n\n\n<p><strong>The interval time between sets: <\/strong>Take 30 seconds to 2 minutes of rest between sets, depending on your fitness level.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/6-Month-Bodyweight-Workout-Plan-1.jpg\" alt=\"6 Month Bodyweight Workout Plan for Men\" class=\"wp-image-14231\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/6-Month-Bodyweight-Workout-Plan-1.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/6-Month-Bodyweight-Workout-Plan-1-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/6-Month-Bodyweight-Workout-Plan-1-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-black-background-color has-text-color has-background wp-block-heading\">Month 1 &#8211; Full Body Bodyweight Workout<\/h3>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hops<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Mountain Climber<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Standard Squat<\/td><td>15-20<\/td><td>3<\/td><\/tr><tr><td>Push-ups (Knee\/Toes)<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#1_I-Y-T_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Floor IYT Raises<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Bench Dips<\/td><td>12-15<\/td><td>3<\/td><\/tr><tr><td>Glute Bridge<\/td><td>10-12<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Squat Jump<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>High Knees<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Sumo Squat<\/td><td>15-20<\/td><td>3<\/td><\/tr><tr><td>Diamond-ups (Knee\/Toes)<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-lat-exercises-at-home#1_Bodyweight_Superman_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Pull<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Bodyweight Lateral Raises<\/td><td>12-15<\/td><td>3<\/td><\/tr><tr><td>Calf Raise<\/td><td>10-12<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Burpees<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Mountain Climber<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Kneeling Jump<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Pike Pushups<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Front Lunges<\/td><td>10-12<\/td><td>2<\/td><\/tr><tr><td>Inverted Row<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Floor Dips<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Situps<\/td><td>10-12<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hop<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Squat Thrust<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=pv_8CdDPAAk\" target=\"_blank\" rel=\"noreferrer noopener\">Inchworm<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Floor I-Y-T Raise<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Incline Pushups<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms#4_Plank_Triceps_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Triceps Extension<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Plank<\/td><td>45-sec<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-black-background-color has-text-color has-background wp-block-heading\">Month 2 &#8211; Push, Pull, Legs, and Core (PPLC) Split<\/h3>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Monday &#8211; Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>High Knees<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Mountain Climber<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#28_Bear_Crawl\" target=\"_blank\" rel=\"noreferrer noopener\">Bear Crawl<\/a><\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#1_Incline_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Pushup<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#4_Triangle_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Triangle Pushup<\/a><\/td><td>10-12<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#8_Archer_Push-up\" target=\"_blank\" rel=\"noreferrer noopener\">Archer Push-up<\/a><\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#13_Bodyweight_Lateral_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Raise<\/a><\/td><td>10\/side<\/td><td>3<\/td><\/tr><tr><td>Chair Dips<\/td><td>12-15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Tuesday &#8211; Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Jog in place<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Burpees<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Bear Crawl<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Pull-up\/Chinup<\/td><td>8-10<\/td><td>3<\/td><\/tr><tr><td>Superman Pull<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#8_Lying_Y_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Lying Y Raises<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#9_Incline_Towel_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Towel Row<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#12_Lying_T_raises\" target=\"_blank\" rel=\"noreferrer noopener\">Lying T Raises<\/a><\/td><td>12-15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Thursday &#8211; Legs Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Squat Jump<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Ankle Hop<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>High Knees<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Standard Squat<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#3_Lateral_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Lunges<\/a><\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td>Sumo Squat<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Glute Bridge<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>&nbsp;Calf Raise<\/td><td>12-15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Friday &#8211; Core Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Mountain Climbers<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout#2_Tabletop_crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Tabletop Crunches<\/a><\/td><td>10-12<\/td><td>2<\/td><\/tr><tr><td>Alternate Heel Tap<\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/14-best-workout-for-lower-abs#3_Reverse_crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Crunches<\/a><\/td><td>10-12<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#14_Knee_To_Outside_Elbow_Plank\" target=\"_blank\" rel=\"noreferrer noopener\">Knee to Outside Elbow Crunch<\/a><\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td>Hollow Hold Hold<\/td><td>10-sec<\/td><td>3<\/td><\/tr><tr><td>Flutter kick<\/td><td>10-sec<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#8_Forearm_Front_Plank\" target=\"_blank\" rel=\"noreferrer noopener\">Forearm Front Plank<\/a><\/td><td>45-sec<\/td><td>2<\/td><\/tr><tr><td>Side plank<\/td><td>15-sec<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-black-background-color has-text-color has-background wp-block-heading\">Month 3 &#8211; Compound Bodyweight Workout Split<\/h3>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Monday &#8211; Chest, Back, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hops<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Burpees<\/td><td>8-10<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=5OEVIn7jPpg\" target=\"_blank\" rel=\"noreferrer noopener\">Dive Bomber Pushup<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#8_Archer_Push-up\">Archer Push-up<\/a><\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td>Superman Pull<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Incline Towel Row<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Bird Dog Plank<\/td><td>5\/side<\/td><td>2<\/td><\/tr><tr><td>Lying Leg Lifts<\/td><td>10-12<\/td><td>2<\/td><\/tr><tr><td>Plank<\/td><td>45-sec<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Tuesday &#8211; Legs, Arms, and Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Jumping Jacks<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Mountain Climber<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Standard Squat<\/td><td>15-20<\/td><td>3<\/td><\/tr><tr><td>Lateral Lunges<\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td>Pike Pushups<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Bodyweight Lateral Raises<\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td>Chair Dips<\/td><td>12-15<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/astPQqDb1s4\" target=\"_blank\" rel=\"noreferrer noopener\">Bodyweight Seated Bicep Curl<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Thursday &#8211; Back, <strong>Chest<\/strong><\/strong>, <strong>and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Squat Jump<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td>Bear Crawl<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td>Pullup\/Chinup<\/td><td>8-10<\/td><td>3<\/td><\/tr><tr><td>Superman Pull<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Floor IYT Raises<\/td><td>8-10<\/td><td>3<\/td><\/tr><tr><td>Deficit Pushup<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Archer Pushup<\/td><td>8\/side<\/td><td>3<\/td><\/tr><tr><td>Situps<\/td><td>AMRAP<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Friday &#8211; Legs, Shoulder, and Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Squat Jump<\/td><td>15-sec<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits#9_Frog_Squats\" target=\"_blank\" rel=\"noreferrer noopener\">Frog Squats<\/a><\/td><td>15-20<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#12_Back_and_Forth_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Back and Forth Lunges<\/a><\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#18_Archer_Squats\" target=\"_blank\" rel=\"noreferrer noopener\">Archer Squats<\/a><\/td><td>10-12<\/td><td>2<\/td><\/tr><tr><td>Bodyweight Lateral Raises<\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/rear-delt-bodyweight-exercises#3_Bodyweight_Rear_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Bodyweight Rear Delt Raise<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=1bjwi_z72sI\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Tricep Extension<\/a><\/td><td>12-15<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/8Q3RTg-spxo\" target=\"_blank\" rel=\"noreferrer noopener\">Bicep Curls with Towel<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-black-background-color has-text-color has-background wp-block-heading\">Month 4 &#8211; Full Body Workout<\/h3>\n\n\n\n<p>During this period, you&#8217;ll train your muscles in the same way as you did in the first month.<\/p>\n\n\n\n<p>There will be some changes in exercises, intensity, and interval time between sets. <\/p>\n\n\n\n<p>For example, you can increase the reps and sets and decrease the rest time.<\/p>\n\n\n\n<p>Here are some exercises you can add to your routine during the fourth month of 6 month bodyweight workout routine:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#70_Grappler_pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Grappler pushup<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#66_Sit_Outs\" target=\"_blank\" rel=\"noreferrer noopener\">Sit Outs<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#59_Pushup_to_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Pushup to Row<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#56_Bodyweight_Power_Maker\" target=\"_blank\" rel=\"noreferrer noopener\">Bodyweight Power Maker<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#53_Knee_Tap_Push-Up\" target=\"_blank\" rel=\"noreferrer noopener\">Knee Tap Push-Up<\/a><\/li>\n\n\n\n<li>Wall Handstand Pushups<\/li>\n\n\n\n<li>Floor Dips<\/li>\n\n\n\n<li>Chinups<\/li>\n\n\n\n<li>Inverted Row<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#31_Bodyweight_Turkish_Get_Up\" target=\"_blank\" rel=\"noreferrer noopener\">Bodyweight Turkish Get Up<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#30_Diver_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Diver Pushup<\/a><\/li>\n<\/ul>\n\n\n\n<p>It would be best if you could train for five days instead of four throughout this month.<\/p>\n\n\n\n<h3 class=\"has-base-3-color has-black-background-color has-text-color has-background wp-block-heading\">Month 5 &#8211; Cardio and Strength Workout Alternate Day<\/h3>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Monday &#8211; Strength Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Squat<\/td><td>15-20<\/td><td>3<\/td><\/tr><tr><td>Pushups<\/td><td>12-15<\/td><td>3<\/td><\/tr><tr><td>Floor IYT Raises<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Front Lunges<\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td>Archer Push-up<\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td>Superman Pull<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Bench Dips<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Bicep Curl with a Towel<\/td><td>10-12<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Tuesday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<p>Perform as many rounds as possible in thirty minutes.<\/p>\n\n\n\n<p>Do exercises at your own pace, typically at 50 to 65 percent of your <a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/measuring\/heartrate.htm\" target=\"_blank\" rel=\"noreferrer noopener\">maximum heart rate<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hops<\/td><td>15-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>15-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Mountain Climber<\/td><td>15-sec<\/td><td>30-sec<\/td><\/tr><tr><td>High Knees<\/td><td>15-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Shoulder Taps<\/td><td>15-sec<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=BsZnGeTL1Sc\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Squat Jump<\/a><\/td><td>30-sec<\/td><td>45-sec<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>15-sec<\/td><td>45-sec<\/td><\/tr><tr><td>Squat Jump<\/td><td>30-sec<\/td><td>45-sec<\/td><\/tr><tr><td>Crossbody Mt. Climber<\/td><td>15-sec<\/td><td>45-sec<\/td><\/tr><tr><td>Bear Crawl<\/td><td>30-sec<\/td><td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Wednesday &#8211; Strength Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Sumo Squat<\/td><td>15-20<\/td><td>3<\/td><\/tr><tr><td>Incline Pushups<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Floor IYT Raises<\/td><td>8-10<\/td><td>3<\/td><\/tr><tr><td>Step up<\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td>Pike Pushups<\/td><td>8-10<\/td><td>3<\/td><\/tr><tr><td>Superman Pull<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Incline Towel Row <\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Archer Pushup<\/td><td>10-12<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Friday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<p>Do as many rounds as possible in 30 minutes.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Jumping Jacks<\/td><td>15-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Sit Outs<\/td><td>15-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Mountain Climber<\/td><td>15-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Burpees<\/td><td>15-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Shoulder Taps<\/td><td>15-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Bodyweight Power Maker<\/td><td>30-sec<\/td><td>45-sec<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>15-sec<\/td><td>45-sec<\/td><\/tr><tr><td>Squat Jump<\/td><td>30-sec<\/td><td>45-sec<\/td><\/tr><tr><td>Crossbody Mt. Climber<\/td><td>15-sec<\/td><td>45-sec<\/td><\/tr><tr><td>Diver Pushup<\/td><td>30-sec<\/td><td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Saturday &#8211; Strength Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Sumo Squat<\/td><td>15-20<\/td><td>3<\/td><\/tr><tr><td>Incline Pushups<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Floor IYT Raises<\/td><td>8-10<\/td><td>3<\/td><\/tr><tr><td>Glute Bridge<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Bodyweight Lateral Raise<\/td><td>8-10<\/td><td>3<\/td><\/tr><tr><td>Superman Pull<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Bench Dips<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Towel Biceps Curl<\/td><td>10-12<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-black-background-color has-text-color has-background wp-block-heading\">Month 6 &#8211; Total Body Bodyweight Workout<\/h3>\n\n\n\n<p>Since you&#8217;re in the last month of this program, try to give your best and challenge yourself with some advanced exercises, such as wall handstand pushups, knuckle pushups, and clap pushups.<\/p>\n\n\n\n<p>Perform the combination of the second and fourth month&#8217;s exercises during this period.<\/p>\n\n\n\n<p> You can also increase the daily session duration to push your limits and achieve the best results.<\/p>\n\n\n\n<p>Once you complete this 6 month bodyweight workout program, starting dumbbell and resistance band exercises would be best.<\/p>\n\n\n\n<p>Here&#8217;s an ultimate <a href=\"https:\/\/thefitnessphantom.com\/10-week-home-workout-plan-with-pdf\" data-type=\"post\" data-id=\"9804\" target=\"_blank\" rel=\"noreferrer noopener\">10-week home workout routine<\/a> you can follow to improve your shape and take your fitness to the next level without going to the gym.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-7868094c-43fe-426d-abe7-df3349277925\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/6-Month-Bodyweight-Transformation-Workout-Plan-for-Men-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Month-Bodyweight-Transformation-Home-Workout-Plan-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/6-Month-Bodyweight-Transformation-Workout-Plan-for-Men-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-7868094c-43fe-426d-abe7-df3349277925\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Bodyweight exercises are efficient for building foundational strength, developing lean mass, and taking cardiovascular fitness to the next level. You can do numerous bodyweight exercises at home to improve your shape and fitness. But to achieve the best results, you need a good workout program. A well-designed workout routine allows you to train effectively and &#8230; <a title=\"6 Month Bodyweight Workout Plan to Build Muscle at Home w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/6-month-bodyweight-workout-plan-with-pdf\" aria-label=\"Read more about 6 Month Bodyweight Workout Plan to Build Muscle at Home w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":14227,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[142,256],"tags":[382,106,381],"class_list":["post-14186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workout","category-free-workout-plans","tag-bodyweight-workout","tag-home-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=14186"}],"version-history":[{"count":40,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14186\/revisions"}],"predecessor-version":[{"id":14556,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14186\/revisions\/14556"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/14227"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=14186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=14186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=14186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}