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	<title>Bodyweight workout &#8211; The Fitness Phantom</title>
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	<title>Bodyweight workout &#8211; The Fitness Phantom</title>
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		<title>100 Rep Bodyweight Workout: 30 Day Plan to Elevate Your Fitness</title>
		<link>https://thefitnessphantom.com/100-rep-bodyweight-workout-routine-with-pdf</link>
					<comments>https://thefitnessphantom.com/100-rep-bodyweight-workout-routine-with-pdf#respond</comments>
		
		<dc:creator><![CDATA[Murshid Akram]]></dc:creator>
		<pubDate>Mon, 24 Mar 2025 10:31:16 +0000</pubDate>
				<category><![CDATA[Bodyweight workout]]></category>
		<category><![CDATA[Home Workout Plan]]></category>
		<category><![CDATA[Bodyweight Workout]]></category>
		<category><![CDATA[Home Workout]]></category>
		<category><![CDATA[Workout Routine]]></category>
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					<description><![CDATA[Not everyone trains at the gym or lifts dumbbells at home; some people mostly use their body weight to build strength, muscle, and aesthetics. You may have seen various equipment-based 100-rep set training, but no bodyweight training article exists. That&#8217;s why I&#8217;ve decided to design the ultimate 100-rep bodyweight workout routine to enhance your fitness ... <a title="100 Rep Bodyweight Workout: 30 Day Plan to Elevate Your Fitness" class="read-more" href="https://thefitnessphantom.com/100-rep-bodyweight-workout-routine-with-pdf" aria-label="Read more about 100 Rep Bodyweight Workout: 30 Day Plan to Elevate Your Fitness">Read more</a>]]></description>
		
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		<title>10-Minute Bodyweight Calisthenics Workout for Chiseled Calves</title>
		<link>https://thefitnessphantom.com/10-minute-calisthenics-calf-workout</link>
		
		<dc:creator><![CDATA[Murshid Akram]]></dc:creator>
		<pubDate>Mon, 22 Apr 2024 20:12:16 +0000</pubDate>
				<category><![CDATA[Calisthenics]]></category>
		<category><![CDATA[Bodyweight workout]]></category>
		<category><![CDATA[Bodyweight Workout]]></category>
		<category><![CDATA[Calisthenics Workout]]></category>
		<category><![CDATA[Home Workout]]></category>
		<guid isPermaLink="false">https://thefitnessphantom.com/?p=24106</guid>

					<description><![CDATA[I&#8217;ve designed an effective 10-minute calisthenics calf workout for those who want to bolster and grow their lower legs using your body weight only. This 10-minute workout involves performing ten different bodyweight exercises that will hammer your calves from all angles and help them grow. The calves are made of two muscles: the gastrocnemius and ... <a title="10-Minute Bodyweight Calisthenics Workout for Chiseled Calves" class="read-more" href="https://thefitnessphantom.com/10-minute-calisthenics-calf-workout" aria-label="Read more about 10-Minute Bodyweight Calisthenics Workout for Chiseled Calves">Read more</a>]]></description>
		
		
		
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		<title>Full List of Bodyweight Exercises by Muscle Group with PDF</title>
		<link>https://thefitnessphantom.com/list-of-bodyweight-exercises-with-pdf</link>
		
		<dc:creator><![CDATA[Murshid Akram]]></dc:creator>
		<pubDate>Fri, 05 Apr 2024 22:26:35 +0000</pubDate>
				<category><![CDATA[Workout List]]></category>
		<category><![CDATA[Bodyweight workout]]></category>
		<category><![CDATA[Bodyweight Workout]]></category>
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					<description><![CDATA[It’s good to have a list of all bodyweight exercises in one place, whether you want to create a workout plan for yourself or your clients. For your convenience, I’ve compiled as many as 105 bodyweight exercises and organized them by the muscle groups they target. This way, you can easily find the exercises you’re ... <a title="Full List of Bodyweight Exercises by Muscle Group with PDF" class="read-more" href="https://thefitnessphantom.com/list-of-bodyweight-exercises-with-pdf" aria-label="Read more about Full List of Bodyweight Exercises by Muscle Group with PDF">Read more</a>]]></description>
		
		
		
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		<title>7-Day Bodyweight and Resistance Band Workout Plan with PDF</title>
		<link>https://thefitnessphantom.com/bodyweight-and-resistance-band-workout-with-pdf</link>
		
		<dc:creator><![CDATA[Murshid Akram]]></dc:creator>
		<pubDate>Fri, 29 Dec 2023 15:20:43 +0000</pubDate>
				<category><![CDATA[Bodyweight workout]]></category>
		<category><![CDATA[Free Workout Plans]]></category>
		<category><![CDATA[Resistance Band Workout]]></category>
		<category><![CDATA[Bodyweight Workout]]></category>
		<category><![CDATA[Workout Routine]]></category>
		<guid isPermaLink="false">https://thefitnessphantom.com/?p=21679</guid>

					<description><![CDATA[Working out with resistance bands and body weight may not be enough for strength building. However, they can help you build lean mass, improve your functional fitness, and shape your physique.1, 2 In this article, I&#8217;ve shared an easy-to-follow and effective weekly bodyweight and resistance band workout routine that can help you train in an ... <a title="7-Day Bodyweight and Resistance Band Workout Plan with PDF" class="read-more" href="https://thefitnessphantom.com/bodyweight-and-resistance-band-workout-with-pdf" aria-label="Read more about 7-Day Bodyweight and Resistance Band Workout Plan with PDF">Read more</a>]]></description>
		
		
		
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		<title>5 Day Bodyweight Workout Routine to Get Athletic w/ PDF</title>
		<link>https://thefitnessphantom.com/5-day-bodyweight-workout-routine-with-pdf</link>
		
		<dc:creator><![CDATA[Murshid Akram]]></dc:creator>
		<pubDate>Thu, 21 Sep 2023 16:43:55 +0000</pubDate>
				<category><![CDATA[Free Workout Plans]]></category>
		<category><![CDATA[Bodyweight workout]]></category>
		<category><![CDATA[Home Workout Plan]]></category>
		<category><![CDATA[Bodyweight Workout]]></category>
		<category><![CDATA[Home Workout]]></category>
		<category><![CDATA[Workout Routine]]></category>
		<guid isPermaLink="false">https://thefitnessphantom.com/?p=18914</guid>

					<description><![CDATA[I&#8217;ve designed an ultimate 5 day bodyweight workout routine for building muscle and strength and improving athletic fitness. It is comprehensive, easy to follow, and effective and will allow you to train in an organized way and help you achieve your best shape. Workout Description Split Type:&#160;It will be a&#160;full-body workout routine that involves training ... <a title="5 Day Bodyweight Workout Routine to Get Athletic w/ PDF" class="read-more" href="https://thefitnessphantom.com/5-day-bodyweight-workout-routine-with-pdf" aria-label="Read more about 5 Day Bodyweight Workout Routine to Get Athletic w/ PDF">Read more</a>]]></description>
		
		
		
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		<title>6 Day Bodyweight Push Pull Legs Workout Routine w/PDF</title>
		<link>https://thefitnessphantom.com/6-day-bodyweight-push-pull-legs-workout-routine-with-pdf</link>
		
		<dc:creator><![CDATA[Murshid Akram]]></dc:creator>
		<pubDate>Mon, 10 Jul 2023 17:05:42 +0000</pubDate>
				<category><![CDATA[Bodyweight workout]]></category>
		<category><![CDATA[Free Workout Plans]]></category>
		<category><![CDATA[Bodyweight Workout]]></category>
		<category><![CDATA[Workout Routine]]></category>
		<guid isPermaLink="false">https://thefitnessphantom.com/?p=17048</guid>

					<description><![CDATA[If you want to build a strong and aesthetic physique with bodyweight exercises only, you&#8217;ve come to the right place. In this article, I&#8217;ve shared an ultimate 6 day bodyweight push pull legs workout routine that can help bolsters muscles, increase mobility and endurance, and build lean mass. The push-pull-legs (PPL) routine involves performing the ... <a title="6 Day Bodyweight Push Pull Legs Workout Routine w/PDF" class="read-more" href="https://thefitnessphantom.com/6-day-bodyweight-push-pull-legs-workout-routine-with-pdf" aria-label="Read more about 6 Day Bodyweight Push Pull Legs Workout Routine w/PDF">Read more</a>]]></description>
		
		
		
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		<title>90 Day Home Workout Plan to Build Muscle &#038; Strength w/PDF</title>
		<link>https://thefitnessphantom.com/90-day-home-workout-plan-with-pdf</link>
		
		<dc:creator><![CDATA[Murshid Akram]]></dc:creator>
		<pubDate>Mon, 19 Jun 2023 18:46:18 +0000</pubDate>
				<category><![CDATA[Bodyweight workout]]></category>
		<category><![CDATA[Free Workout Plans]]></category>
		<category><![CDATA[Home Workout Plan]]></category>
		<category><![CDATA[Bodyweight Workout]]></category>
		<category><![CDATA[Home Workout]]></category>
		<category><![CDATA[Workout Routine]]></category>
		<guid isPermaLink="false">https://thefitnessphantom.com/?p=16541</guid>

					<description><![CDATA[A gym is the best place to build strength and put on mass. However, if going to the gym isn&#8217;t in your routine, working out at home can be an excellent option. You can do myriad exercises using your body weight to target all muscle groups, from the chest, back, and abs to the legs, ... <a title="90 Day Home Workout Plan to Build Muscle &#038; Strength w/PDF" class="read-more" href="https://thefitnessphantom.com/90-day-home-workout-plan-with-pdf" aria-label="Read more about 90 Day Home Workout Plan to Build Muscle &#038; Strength w/PDF">Read more</a>]]></description>
		
		
		
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		<title>4 Day Bodyweight Workout Routine w/PDF (No Equipment)</title>
		<link>https://thefitnessphantom.com/4-day-bodyweight-workout-routine-with-pdf</link>
		
		<dc:creator><![CDATA[Murshid Akram]]></dc:creator>
		<pubDate>Mon, 29 May 2023 14:40:15 +0000</pubDate>
				<category><![CDATA[Bodyweight workout]]></category>
		<category><![CDATA[Free Workout Plans]]></category>
		<category><![CDATA[Bodyweight Workout]]></category>
		<category><![CDATA[Home Workout]]></category>
		<category><![CDATA[Workout Routine]]></category>
		<guid isPermaLink="false">https://thefitnessphantom.com/?p=16064</guid>

					<description><![CDATA[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, ... <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>]]></description>
		
		
		
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		<title>6 Month Bodyweight Workout Plan to Build Muscle at Home w/PDF</title>
		<link>https://thefitnessphantom.com/6-month-bodyweight-workout-plan-with-pdf</link>
		
		<dc:creator><![CDATA[Murshid Akram]]></dc:creator>
		<pubDate>Wed, 01 Mar 2023 15:10:17 +0000</pubDate>
				<category><![CDATA[Bodyweight workout]]></category>
		<category><![CDATA[Free Workout Plans]]></category>
		<category><![CDATA[Bodyweight Workout]]></category>
		<category><![CDATA[Home Workout]]></category>
		<category><![CDATA[Workout Routine]]></category>
		<guid isPermaLink="false">https://thefitnessphantom.com/?p=14186</guid>

					<description><![CDATA[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 ... <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>]]></description>
		
		
		
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		<title>Top 5 Rear Delt Bodyweight Exercises</title>
		<link>https://thefitnessphantom.com/rear-delt-bodyweight-exercises</link>
		
		<dc:creator><![CDATA[Murshid Akram]]></dc:creator>
		<pubDate>Sat, 01 Oct 2022 17:28:45 +0000</pubDate>
				<category><![CDATA[Bodyweight workout]]></category>
		<category><![CDATA[Bodyweight Workout]]></category>
		<guid isPermaLink="false">https://thefitnessphantom.com/?p=11298</guid>

					<description><![CDATA[Hitting posterior delt using your bodyweight is challenging. Unfortunately, there are only a few exercises you can do to build the back of your shoulder at home without weights. Having sturdy rear delts improve shoulder strength and mobility as well as reduces the risk of shoulder impingement which is often caused by strength imbalance between ... <a title="Top 5 Rear Delt Bodyweight Exercises" class="read-more" href="https://thefitnessphantom.com/rear-delt-bodyweight-exercises" aria-label="Read more about Top 5 Rear Delt Bodyweight Exercises">Read more</a>]]></description>
		
		
		
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