Bodyweight Builder
General
Intermediate
Body
Plan Details
The Bodyweight Builder routine by Joandy.M is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A routine dedicated to only using your bodyweight. The sets and reps are your choosing, so just use this as a layout.
Routine detail
Mon
Workout 1
Est. 49 min
9 exercises
Jump Rope
1 Set
Push-Up
2 Sets x 8 Reps
Clap Push-Up
2 Sets x 5 Reps
Plyo Push-Up
2 Sets x 4 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 12 Reps
Crunch
3 Sets x 10 Reps
Dip
3 Sets x 6 Reps
Tue
Workout 2
Est. 55 min
10 exercises
Jump Rope
1 Set
Bodyweight Squat
3 Sets x 10 Reps
Knee Tuck Jump
3 Sets x 5 Reps
Mountain Climber
3 Sets x 12 Reps
Bodyweight Lunge
2 Sets x 12 Reps
Split Jump
3 Sets x 6 Reps
Bridge
3 Sets
Single-Leg Glute Bridge
3 Sets x 6 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 6 Reps
Wed
Workout 3
Est. 44 min
6 exercises
Jump Rope
1 Set
Pull-Up
4 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Superman
4 Sets
Wrist Circles
2 Sets x 12 Reps
