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9-week bodyweight
General
Beginner
Body
Plan Details
The 9-week bodyweight routine by WarrenMercer is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Week 1
8 exercises
Push-Up
3 Sets x 15 Reps
Machine Inverted Row
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 8 Reps
Wed
Week 1 Copy
8 exercises
Push-Up
3 Sets x 15 Reps
Machine Inverted Row
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 8 Reps
Fri
Week 1 Copy Copy
8 exercises
Push-Up
3 Sets x 15 Reps
Machine Inverted Row
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 8 Reps
