{"id":23220,"date":"2025-03-24T10:31:16","date_gmt":"2025-03-24T10:31:16","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=23220"},"modified":"2025-03-24T10:31:21","modified_gmt":"2025-03-24T10:31:21","slug":"100-rep-bodyweight-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/100-rep-bodyweight-workout-routine-with-pdf","title":{"rendered":"100 Rep Bodyweight Workout: 30 Day Plan to Elevate Your Fitness"},"content":{"rendered":"\n

Not everyone trains at the gym or lifts dumbbells at home; some people mostly use their body weight to build strength, muscle, and aesthetics.<\/p>\n\n\n\n

You may have seen various equipment-based 100-rep set training, but no bodyweight training article exists. That’s why I’ve decided to design the ultimate 100-rep bodyweight workout routine to enhance your fitness and shape your physique at home without any equipment.<\/p>\n\n\n\n

This program involves performing one hundred reps each day for 30 days. You can pick one exercise or perform as many exercises as you want, but reps will be limited to 100 only. <\/p>\n\n\n\n

There are many ways you can design a 100-rep exercise program but if you want a simple, interesting, and effective routine, this is the right place for you.<\/p>\n\n\n\n

In this article, I’ll share a complete 30-day program. It involves performing multiple exercises hitting different muscle groups.<\/p>\n\n\n\n

If you’re looking for a challenging but effective plan, try this routine for a few months. After completing this program, you’ll feel stronger, more flexible, and better looking.<\/p>\n\n\n\n

100 Rep Bodyweight Workout: 30-Day Challenge to Level Up Your Fitness<\/strong><\/h2>\n\n\n\n
\"Bodyweight<\/figure>\n\n\n\n


This program involves performing 100 reps of bodyweight exercises daily for 30 days. It requires no special equipment and can be done at home.<\/p>\n\n\n\n

Day 1 – Legs<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
30 Squat Jacks<\/td>Build endurance<\/td><\/tr>
20 Lateral Squats (10 per side)<\/td>Train adductors and outer quads<\/td><\/tr>
20 Reverse Lunges (10 per leg)<\/td>Strengthen thigh and glutes<\/td><\/tr>
20 Asian Squats<\/td>Targets the entire lower body and improves mobility.<\/td><\/tr>
10 Iso Squat (10-second\/rep)<\/td>Build muscular endurance<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Rest for 30 seconds to 1 minute after each exercise.<\/p>\n\n\n\n

Day 2 – Push-ups<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Incline Push-ups<\/td>Train the chest, suitable for all<\/td><\/tr>
20 Standard Push-ups<\/td>Strengthen the pectoral muscles<\/td><\/tr>
20 Diamond Push-ups<\/td>Activate triceps and inner chest<\/td><\/tr>
20 Archer Push-ups (10\/side)<\/td>Target the shoulders and chest<\/td><\/tr>
20 Decline Push-ups<\/td>Hit the upper chest and front deltoids<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Rest for 30-45 seconds between exercises.<\/p>\n\n\n\n

Day 3 – Abs<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Reverse Crunches<\/td>Bring your knees toward your chest. Hit the lower abs.<\/td><\/tr>
30 Alternating Heel Taps (15\/side)<\/td>Tap your heels alternatively to engage your obliques.<\/td><\/tr>
20 Sit-ups<\/td>Lift your shoulder only, not your entire torso.<\/td><\/tr>
10 Leg Raises<\/td>Strengthen lower and deepest abdominal muscles.<\/td><\/tr>
20 Spider Crunch (10\/side)<\/td>Bring your knee to the same side of your elbow in a forearm or straight-arm plank. It strengthens the side abs.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Rest for 45-60 seconds between exercises.<\/p>\n\n\n\n

Day 4 – Back<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
30 Lying IYT Raises<\/td>Target the trapezius or traps and improve posture.<\/td><\/tr>
30 Superman Row<\/td>Lift your arms off the floor and drive your elbows to your sides to engage the lats and lower back.<\/td><\/tr>
20 Inverted Rows<\/td>Train the upper back and build a strong upper body.<\/td><\/tr>
20 Push-up Plus<\/td>It is an easy and effective exercise to activate back muscles.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 5 – Glutes<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Single-Leg Bridge<\/a> (10 per side)<\/td>Enhance glute strength & improve posterior chain flexibility.<\/td><\/tr>
20 Prone Frog Lift<\/a><\/td>Lie prone on the floor and lift your thighs to engage the booty.<\/td><\/tr>
20 Glute Kickbacks (10 per side)<\/td>Isolate the glutes and build a well-shaped backside.<\/td><\/tr>
20 Frog Pumps<\/a> (10 per side)<\/td>Activate the glutes maximus and minimus from a different angle.<\/td><\/tr>
20 Long Lever Bridge Marching<\/a><\/td>Keep the glutes and core under constant tension and develop the lower body.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 6 – Arms & Calves<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Triceps Push-up<\/a><\/td>It is also known as sphinx push-ups. It builds strong triceps without equipment.<\/td><\/tr>
30 Bench Dips<\/a><\/td>Sculpt your triceps and build chiseled arms.<\/td><\/tr>
50 One-leg Calf Raises<\/a> (25\/side)<\/td>Train your gastrocnemius and build athletic lower legs.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 7 – Chest<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
30 Incline Push-ups<\/td>Target the lower to middle areas of the pectoralis major.<\/td><\/tr>
30 Standard Push-ups<\/td>Develop the chest and improve upper body endurance.<\/td><\/tr>
20 Archer Push-ups (10\/side)<\/td>It is an advanced push-up that targets the chest & triceps.<\/td><\/tr>
20 Decline Push-ups<\/td>Hit the upper chest and front deltoids<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 8 – Back<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
30 Lying IYT Raises<\/td>Lie prone on the floor and lift your arms in front, diagonally, and out.<\/td><\/tr>
30 Superman Row<\/td>Lie prone and pull your arms at your sides.<\/td><\/tr>
20 Inverted Rows<\/td>Get under the bar with your hands shoulder-width apart, arms straight, and pull your chest toward the bar.<\/td><\/tr>
20 Renegade Rows (10 reps\/side)<\/td>Strengthen abs, arm, and back and improve balance.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 9 – Thighs<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Squat Jumps<\/td>Improve endurance and lower body fitness.<\/td><\/tr>
20 Jumping Lunges (10 per side)<\/td>Develop explosiveness and strengthen legs.<\/td><\/tr>
20 Bulgarian Squat (10 per leg)<\/td>Bolster legs and glutes and improve hip mobility. <\/td><\/tr>
20 Plie Squats<\/td>Train the adductors and outed quads.<\/td><\/tr>
20 Curtsy Lunges (10-second\/rep)<\/td>Increase stability and leg strength.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 10 – Abs<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
40 Plank Cross Knee Taps<\/strong><\/a> (20 reps\/side)<\/td>Tap your right knee with your left hand and vice versa.<\/td><\/tr>
40 Side Plank Hip Taps (10 reps\/side)<\/td>Take your hips up and down in a side plank.<\/td><\/tr>
20 Pulse Ups<\/td>Lie on your back, legs straight up towards the ceiling. Lift your hips off the floor, pushing your feet towards the ceiling.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 11 – Shoulders<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
30 Pike Push-ups (3 sets of 10)<\/td>Strengthen shoulders and improve core stability<\/td><\/tr>
40 Lateral Raises<\/strong><\/a> (10 reps\/side)<\/td>Train medial deltoids, forearms, and abdominals.<\/td><\/tr>
30 Scapula Push-ups<\/strong><\/a> (3 sets of 10)<\/td>Improve shoulder health, mobility, and strength.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 12 – Chest & Triceps<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Incline Push-ups<\/td>Train the chest, suitable for all<\/td><\/tr>
40 Standard Push-ups<\/td>Bolster the pecs and build an athletic torso.<\/td><\/tr>
20 Diamond Push-ups<\/td>Activate triceps and inner chest<\/td><\/tr>
20 Sphinx Push-ups<\/td>Isolate all three triceps heads.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 13 – Back<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
30 Lying IYT Raises<\/td>Engages the trapezius, rhomboids, and infraspinatus.<\/td><\/tr>
30 Superman Row<\/td>Train your lats and help improve posture.<\/td><\/tr>
20 Inverted Rows<\/td>Engage the upper back and enhance definition.<\/td><\/tr>
20 Renegade Rows (10\/side)<\/td>Develop upper body strength and mobility.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 14 – Thighs<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Lunge to Knee Drive<\/strong><\/a> (10 reps\/leg)<\/td>Improve endurance and lower body fitness.<\/td><\/tr>
20 Single-Leg Bridge (10 per side)<\/td>Build strong glute muscles and develop balance.<\/td><\/tr>
20 Single Leg Deadlift (10 per side)<\/td>It improves balance, flexibility, and posture<\/td><\/tr>
40 Standing Calf Raises (20\/side)<\/td>Strengthen calves and enhance ankle mobility.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 15 – Abs<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
25 Sit-ups<\/td>Bolster your abdominal muscles and promote muscular endurance.<\/td><\/tr>
25 Reverse Crunches<\/td>Target the lower rectus abdominis and build balanced and defined abs.<\/td><\/tr>
50 Alternating Heel Taps (25\/side)<\/td>Strengthen the midsection and improve spinal stability.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 16 – Legs<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
30 Squat Jacks<\/td>Build endurance<\/td><\/tr>
20 Lateral Squats (10 per side)<\/td>Train adductors and outer quads<\/td><\/tr>
20 Reverse Lunges (10 per leg)<\/td>Strengthen thigh and glutes<\/td><\/tr>
20 Asian Squats<\/td>Train the entire lower body and improve mobility.<\/td><\/tr>
10 Iso Squat (10-second\/rep)<\/td>Build muscular endurance<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Rest for 30 seconds to 1 minute after each exercise.<\/p>\n\n\n\n

Day 17 – Push-ups<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Incline Push-ups<\/td>Train the chest, suitable for all<\/td><\/tr>
20 Standard Push-ups<\/td>Strengthen the pectoral muscles<\/td><\/tr>
20 Diamond Push-ups<\/td>Activate triceps and inner chest<\/td><\/tr>
20 Archer Push-ups (10\/side)<\/td>Target the shoulders and chest<\/td><\/tr>
20 Decline Push-ups<\/td>Hit the upper chest and front deltoids<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Rest for 30-45 seconds between exercises.<\/p>\n\n\n\n

Day 18 – Abs<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Reverse Crunches<\/td>Bring your knees toward your chest. Hit the lower abs.<\/td><\/tr>
30 Alternating Heel Taps (15\/side)<\/td>Tap your heels alternatively to engage your obliques.<\/td><\/tr>
20 Sit-ups<\/td>Lift your shoulder only, not your entire torso.<\/td><\/tr>
10 Leg Raises<\/td>Strengthen lower and deepest abdominal muscles.<\/td><\/tr>
20 Spider Crunch (10\/side)<\/td>Bring your knee to the same side of your elbow in a forearm or straight-arm plank. It strengthens the side abs.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Rest for 45-60 seconds between exercises.<\/p>\n\n\n\n

Day 19 – Back<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
30 Lying IYT Raises<\/td>Target the trapezius or traps and improve posture.<\/td><\/tr>
30 Superman Row<\/td>Lift your arms off the floor and drive your elbows to your sides to engage the lats and lower back.<\/td><\/tr>
20 Inverted Rows<\/td>Train the upper back and build a strong upper body.<\/td><\/tr>
20 Push-up Plus<\/td>It is an easy and effective exercise to activate back muscles.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 20 – Glutes<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Single-Leg Bridge (10 per side)<\/td>Enhance glute strength & improve posterior chain flexibility.<\/td><\/tr>
20 Prone Frog Lift<\/td>Lie prone on the floor and lift your thighs to engage the booty.<\/td><\/tr>
20 Glute Kickbacks (10 per side)<\/td>Isolate the glutes and build a well-shaped backside.<\/td><\/tr>
20 Frog Pumps (10 per side)<\/td>Activate the glutes maximus and minimus from a different angle.<\/td><\/tr>
20 Long Lever Bridge Marching<\/td>Keep the glutes and core under constant tension and develop the lower body.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 21 – Arms & Calves<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Triceps Push-up<\/td>It is also known as sphinx push-ups. It builds strong triceps without equipment.<\/td><\/tr>
30 Bench Dips<\/td>Sculpt your triceps and build chiseled arms.<\/td><\/tr>
50 One-leg Calf Raises (25\/side)<\/td>Train your gastrocnemius and build athletic lower legs.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 22 – Chest<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
30 Incline Push-ups<\/td>Target the lower to middle areas of the pectoralis major.<\/td><\/tr>
30 Standard Push-ups<\/td>Develop the chest and improve upper body endurance.<\/td><\/tr>
20 Archer Push-ups (10\/side)<\/td>It is an advanced push-up that targets the chest & triceps.<\/td><\/tr>
20 Decline Push-ups<\/td>Hit the upper chest and front deltoids<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 23 – Back<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
30 Lying IYT Raises<\/td>Lie prone on the floor and lift your arms in front, diagonally, and out.<\/td><\/tr>
30 Superman Row<\/td>Lie prone and pull your arms at your sides.<\/td><\/tr>
20 Inverted Rows<\/td>Get under the bar with your hands shoulder-width apart, arms straight, and pull your chest toward the bar.<\/td><\/tr>
20 Renegade Rows (10 reps\/side)<\/td>Strengthen abs, arm, and back and improve balance.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 24 – Thighs<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Squat Jumps<\/td>Improve endurance and lower body fitness.<\/td><\/tr>
20 Jumping Lunges (10 per side)<\/td>Develop explosiveness and strengthen legs.<\/td><\/tr>
20 Bulgarian Squat (10 per leg)<\/td>Bolster legs and glutes and improve hip mobility. <\/td><\/tr>
20 Plie Squats<\/td>Train the adductors and outed quads.<\/td><\/tr>
20 Curtsy Lunges (10-second\/rep)<\/td>Increase stability and leg strength.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 25 – Abs<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
40 Plank Cross Knee Taps (20 reps\/side)<\/td>Tap your right knee with your left hand and vice versa.<\/td><\/tr>
40 Side Plank Hip Taps (10 reps\/side)<\/td>Take your hips up and down in a side plank.<\/td><\/tr>
20 Pulse Ups<\/td>Lie on your back, legs straight up towards the ceiling. Lift your hips off the floor, pushing your feet towards the ceiling.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 26 – Shoulders<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
30 Pike Push-ups (3 sets of 10)<\/td>Strengthen shoulders and improve core stability<\/td><\/tr>
40 Lateral Raises (10 reps\/side)<\/td>Train medial deltoids, forearms, and abdominals.<\/td><\/tr>
30 Scapula Push-ups (3 sets of 10)<\/td>Improve shoulder health, mobility, and strength.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 27 – Chest & Triceps<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Incline Push-ups<\/td>Train the chest, suitable for all<\/td><\/tr>
40 Standard Push-ups<\/td>Bolster the pecs and build an athletic torso.<\/td><\/tr>
20 Diamond Push-ups<\/td>Activate triceps and inner chest<\/td><\/tr>
20 Sphinx Push-ups<\/td>Isolate all three triceps heads.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 28 – Back<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
30 Lying IYT Raises<\/td>Engages the trapezius, rhomboids, and infraspinatus.<\/td><\/tr>
30 Superman Row<\/td>Train your lats and help improve posture.<\/td><\/tr>
20 Inverted Rows<\/td>Engage the upper back and enhance definition.<\/td><\/tr>
20 Renegade Rows (10\/side)<\/td>Develop upper body strength and mobility.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 29 – Thighs<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
20 Lunge to Knee Drive (10 reps\/leg)<\/td>Improve endurance and lower body fitness.<\/td><\/tr>
20 Single-Leg Bridge (10 per side)<\/td>Build strong glute muscles and develop balance.<\/td><\/tr>
20 Single Leg Deadlift (10 per side)<\/td>It improves balance, flexibility, and posture<\/td><\/tr>
40 Standing Calf Raises (20\/side)<\/td>Strengthen calves and enhance ankle mobility.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 30 – Abs<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Remarks<\/th><\/tr><\/thead>
25 Sit-ups<\/td>Bolster your abdominal muscles and promote muscular endurance.<\/td><\/tr>
25 Reverse Crunches<\/td>Target the lower rectus abdominis and build balanced and defined abs.<\/td><\/tr>
50 Alternating Heel Taps (25\/side)<\/td>Strengthen the midsection and improve spinal stability.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

The Takeaway & Free PDF<\/strong><\/h2>\n\n\n\n