{"id":3885,"date":"2021-04-07T22:50:17","date_gmt":"2021-04-07T22:50:17","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=3885"},"modified":"2024-04-03T08:43:25","modified_gmt":"2024-04-03T08:43:25","slug":"bodyweight-workout-plan-to-get-ripped","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/bodyweight-workout-plan-to-get-ripped","title":{"rendered":"4-Week Bodyweight Workout Plan to Get Ripped with PDF"},"content":{"rendered":"\n

If you love exercising with your own body and want to get ripped and shredded, I can help you.<\/p>\n\n\n\n

In this article, I’ve shared my 4-week bodyweight workout plan, which will help you get ripped over time if you maintain your macros intake, train consistently, and take care of your body.<\/p>\n\n\n\n

I used this routine four years back, but it is still relevant and effective. You can see me working out at home in this video:<\/p>\n\n\n\n

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I’ve made some changes that I think are required to make this bodyweight training program more helpful to all who want to get strong and look aesthetic.<\/p>\n\n\n\n

Is The Bodyweight Training Effective?<\/strong><\/h2>\n\n\n\n

Yes, bodyweight exercises are effective for all fitness levels. According to several studies, bodyweight workouts have a positive impact on all physical fitness elements, such as muscular strength, muscle mass, and body fat percentage. They also help improve overall strength, endurance, flexibility, and aerobic capacity.1<\/a><\/sup> Archila LR, Bostad W, Joyner MJ, Gibala MJ. Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment<\/a>: A Contemporary Application of the 5BX Approach. Int J Exerc Sci. 2021 Apr 1;14(3):93-100. PMID: 34055156; PMCID: PMC8136567<\/span>, 2<\/a><\/sup>Lipecki, Krzysztof & Rutowicz, Bartosz. (2015). The Impact Of Ten Weeks Of Bodyweight Training<\/a> On The Level Of Physical Fitness And Selected Parameters Of Body Composition In Women Aged 21-23 Years. Polish Journal of Sport and Tourism. 22. 10.1515\/pjst-2015-0014. <\/span><\/p>\n\n\n\n

5 Reasons Why You Should Start Doing Bodyweight Training Today<\/strong><\/h2>\n\n\n\n
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  1. Bodyweight exercises can be done anywhere in a small space, such as at the home, gym, on the street, or on the ground.<\/li>\n\n\n\n
  2. They don\u2019t require any equipment. You can do plenty of exercises with your own weight. All you need is a good mindset, a willingness to challenge yourself, and some space.<\/li>\n\n\n\n
  3. Bodyweight workouts improve strength, build muscles, and help you develop a better posture.<\/li>\n\n\n\n
  4. You’ll save on the gym subscription fee and commute timing.<\/li>\n\n\n\n
  5. You can do various bodyweight exercises for every muscle group. For example, I’ve listed more than fifty exercises that you can do at home with your body weight.<\/li>\n<\/ol>\n\n\n\n

    Program Summary<\/strong><\/h2>\n\n\n\n
    \"4<\/figure>\n\n\n\n
    Duration<\/td>45-60 minutes<\/td><\/tr>
    Split Type<\/td>Combined Body Part Split<\/td><\/tr>
    Exercise Type<\/td>Bodyweight Only<\/td><\/tr>
    Experience Require<\/td>Intermediate to Advanced<\/td><\/tr>
    Program Goal<\/td>Get Ripped, Increase Mass and Strength<\/td><\/tr>
    Training days per week<\/td>Five<\/td><\/tr>
    Target Gender<\/td>Both Male and Female<\/td><\/tr>
    Program Duration<\/td>12 Weeks (4 weeks are included in this article)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    4-Week Bodyweight Workout Plan to Get Ripped and Build Muscle<\/strong><\/h2>\n\n\n
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    \"Bodyweight<\/figure>\n<\/div>\n\n\n

    This program includes five training days per week, including one HIIT cardio<\/strong><\/a> session.<\/p>\n\n\n\n

    This routine is based on the tri-set method<\/strong><\/a>, which involves performing three exercises in a row with no rest between them.<\/p>\n\n\n\n

    The tri-set scheme helps you get more work done in less time and builds a strong, ripped body over time.<\/p>\n\n\n\n

    Bodyweight Weekly Training Split:<\/strong><\/p>\n\n\n\n