{"id":16064,"date":"2023-05-29T10:40:15","date_gmt":"2023-05-29T14:40:15","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=16064"},"modified":"2023-05-29T10:40:20","modified_gmt":"2023-05-29T14:40:20","slug":"4-day-bodyweight-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-day-bodyweight-workout-routine-with-pdf","title":{"rendered":"4 Day Bodyweight Workout Routine w\/PDF (No Equipment)"},"content":{"rendered":"\n<p>Whether you want to get in shape, strengthen and build muscles, or maintain your fitness, you can do bodyweight exercises to reach your goal. <\/p>\n\n\n\n<p>Bodyweight workout training is convenient, saves your time and money, and requires little to no equipment. You can do myriad exercises to build muscles in the comfort of your home.<\/p>\n\n\n\n<p>However, you need a well-crafted workout schedule to train in an organized manner and achieve your fitness goal.<\/p>\n\n\n\n<p>In this article, I\u2019ve shared an ultimate 4 day bodyweight workout routine that includes exercises for every muscle group and will help you build muscle, stability, and strength at home.<\/p>\n\n\n\n<p>Whether you are male or female, you can use this program to take your fitness to the next level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 Day Bodyweight Workout Routine to Build Muscle at Home<\/strong><\/h2>\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\/05\/Bodyweight-Workout-Routine.jpg\" alt=\"4 Day Bodyweight Workout Routine at home with no equipment\" class=\"wp-image-16128\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Bodyweight-Workout-Routine.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Bodyweight-Workout-Routine-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Bodyweight-Workout-Routine-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This program includes both aerobic and muscle-building exercises and will help you improve your cardiovascular health, increase strength, balance, and flexibility, and shape your physique.<\/p>\n\n\n\n<p><strong>Schedule<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 (Monday) &#8211; Chest, Quads, Arms, and Core<\/li>\n\n\n\n<li>Day 2 (Tuesday) &#8211; Back, Shoulders, Hamstrings, &amp; Glutes<\/li>\n\n\n\n<li>Day 3 (Thursday) &#8211; Chest, Quads, Arms, and Core<\/li>\n\n\n\n<li>Day 4 (Friday) &#8211; Back, Shoulders, Hams, &amp; Glutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Chest, Quads, Arms, and Core<\/h3>\n\n\n\n<p>Repeat warm-up exercises twice and the main workout three times.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Warm-up<\/th><th>Main Workout<\/th><\/tr><\/thead><tbody><tr><td>15-sec Ankle Hops<\/td><td>20 Standard Squats<\/td><\/tr><tr><td>15-sec Jumping Jacks<\/td><td>10 Push-ups (on knees\/toes)<\/td><\/tr><tr><td>15-sec Mountain Climber<\/td><td>10 Front Lunges\/leg<\/td><\/tr><tr><td>15-sec Flutter Kicks<\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#3_Decline_Pushups\" target=\"_blank\" rel=\"noreferrer noopener\">Decline Pushups<\/a><\/td><\/tr><tr><td>15-sec High Knees<\/td><td>10 Bench Dips<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>The warm-up exercises mentioned here will engage your abdominal muscles and bolster your core.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Back, Shoulders, Hamstrings, and Glutes<\/h3>\n\n\n\n<p>Perform two rounds of warm-up exercises and three rounds of the main workout.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Warm-up<\/th><th>Main Workout<\/th><\/tr><\/thead><tbody><tr><td>10 Squat Jumps<\/td><td>10 <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><\/tr><tr><td>15-sec Shoulder Tap<\/td><td>10 Pike Pushups<\/td><\/tr><tr><td>5 Jumping Lunges<\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-lat-exercises-at-home#1_Bodyweight_Superman_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Pull<\/a><\/td><\/tr><tr><td>15-sec <a href=\"https:\/\/youtu.be\/tMRBVBMAga4\" target=\"_blank\" rel=\"noreferrer noopener\">Bear Crawl<\/a><\/td><td>15 Lying Leg Curls<\/td><\/tr><tr><td>15-sec Ankle Hops<\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#13_Bodyweight_Lateral_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Raises<\/a><\/td><\/tr><tr><td>15-sec Mountain Climbers<\/td><td>15 Glute Bridges<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Chest, Quads, Arms, and Core<\/h3>\n\n\n\n<p>Perform two sets of warm-up exercises and three sets of the main workout.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Warm-up<\/th><th>Main Workout<\/th><\/tr><\/thead><tbody><tr><td>15-sec Ankle Hops<\/td><td>10 Pop Squats<\/td><\/tr><tr><td>10 Alternate Heel Taps<\/td><td>10 <a href=\"https:\/\/www.youtube.com\/watch?v=5OEVIn7jPpg\" target=\"_blank\" rel=\"noreferrer noopener\">Dive Bomber Pushups<\/a><\/td><\/tr><tr><td>15-sec Mountain Climbers<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#10_Cursty_LungesSquat\" target=\"_blank\" rel=\"noreferrer noopener\">Cursty Lunges<\/a> (5\/leg)<\/td><\/tr><tr><td>15-sec High Knees<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=_Qbz_54_9Sw\" target=\"_blank\" rel=\"noreferrer noopener\">Archer Push-ups<\/a> (5\/side)<\/td><\/tr><tr><td>15-sec Flutter Kicks<\/td><td>15 Sumo Squats<\/td><\/tr><tr><td>10 <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#53_Knee_Tap_Push-Up\" target=\"_blank\" rel=\"noreferrer noopener\">Knee Tap Push-Ups<\/a><\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms#4_Plank_Triceps_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Triceps Extensions<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Back, Shoulder, Hams, and Glutes<\/h3>\n\n\n\n<p>Repeat warm-up exercises twice and the main workout three times.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Warm-up<\/th><th>Main Workout<\/th><\/tr><\/thead><tbody><tr><td>15-sec Inchworm<\/td><td>5 <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><\/tr><tr><td>Shoulder Tap (10 on each side)<\/td><td>10 Superman Pull<\/td><\/tr><tr><td>15-sec Jumping Jacks<\/td><td>10 Isometric <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#11_Bent_Over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Bent Over Row<\/a><\/td><\/tr><tr><td>15-sec Bear Crawl<\/td><td>Single-leg Glute Kickback (10\/leg)<\/td><\/tr><tr><td>5 Burpees<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#4_Single-Leg_Hamstring_Bridges\" target=\"_blank\" rel=\"noreferrer noopener\">Single-Leg Hamstring Bridges<\/a> (10\/leg)<\/td><\/tr><tr><td>15-sec Mountain Climbers<\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/rear-delt-bodyweight-exercises#3_Bodyweight_Rear_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Bodyweight Rear Delt Raises<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>No-Equipment 4 Day Bodyweight Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-a8aebe67-c9c7-4c99-b212-a3745832ade0\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/4-Day-Split-Bodyweight-Workout-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Bodyweight-4-Day-Split-Workout-Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/4-Day-Split-Bodyweight-Workout-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-a8aebe67-c9c7-4c99-b212-a3745832ade0\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Bottom Line<\/strong><\/h2>\n\n\n\n<p>Not everyone has time to go to the gym or equipment to train at home, and for those, bodyweight exercises are the most suitable way to improve or maintain fitness.<\/p>\n\n\n\n<p>You can do bodyweight exercises to get in shape, strengthen and build muscles, or maintain your fitness.<\/p>\n\n\n\n<p>You can use the above 4 day bodyweight workout routine to level up your fitness. But make to follow that program for a couple of months to see the results.<\/p>\n\n\n\n<p>You can also make desired changes in the routine to make it fit for you. Here are <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-workout\" target=\"_blank\" rel=\"noreferrer noopener\">various bodyweight exercises<\/a> you can choose from.<\/p>\n\n\n\n<p>You should also gradually increase the reps and sets to push your muscles for growth.<\/p>\n\n\n\n<p>And don&#8217;t forget to sideline your diet. Include <a href=\"https:\/\/thefitnessphantom.com\/highest-protein-foods-for-weight-gain\" data-type=\"post\" data-id=\"3993\" target=\"_blank\" rel=\"noreferrer noopener\">high-protein foods<\/a> for muscle growth and <a href=\"https:\/\/thefitnessphantom.com\/low-calorie-foods-list-with-pdf\" data-type=\"post\" data-id=\"15049\" target=\"_blank\" rel=\"noreferrer noopener\">low-calorie foods<\/a> for weight loss.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you want to get in shape, strengthen and build muscles, or maintain your fitness, you can do bodyweight exercises to reach your goal. Bodyweight workout training is convenient, saves your time and money, and requires little to no equipment. You can do myriad exercises to build muscles in the comfort of your home. However, &#8230; <a title=\"4 Day Bodyweight Workout Routine w\/PDF (No Equipment)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-day-bodyweight-workout-routine-with-pdf\" aria-label=\"Read more about 4 Day Bodyweight Workout Routine w\/PDF (No Equipment)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":16127,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[142,256],"tags":[382,106,381],"class_list":["post-16064","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\/16064","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=16064"}],"version-history":[{"count":12,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16064\/revisions"}],"predecessor-version":[{"id":16132,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16064\/revisions\/16132"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/16127"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=16064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=16064"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=16064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}