BodyWeights Routine
Bulking
Intermediate
Body
Plan Details
The BodyWeights Routine routine by rotawo is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps & Abs
Est. 240 min
25 exercises
Bear Crawl
3 Sets x 8 Reps
Hand stand
3 Sets x 8 Reps
parallel Bar walk
3 Sets x 8 Reps
Dip
4 Sets x 20 Reps
Push-Up (Close Hand)
4 Sets x 15 Reps
Single-Leg Push-Up
4 Sets x 15 Reps
Clap Push-Up
4 Sets x 10 Reps
Isometric Chest Press
15 Sets x 1 Reps
Plyo Push-Up
4 Sets x 15 Reps
Push-Up
4 Sets x 25 Reps
Push-Up (Wide Hand)
4 Sets x 15 Reps
Elevated Push-Up
4 Sets x 15 Reps
Bench Dip
4 Sets x 30 Reps
Weighted Tricep Dip
4 Sets x 15 Reps
Weighted Bench Dip
4 Sets x 20 Reps
Ab Draw Leg Slide
4 Sets x 30 Reps
Abdominal Pendulum
4 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Alternating Reach and Catch
4 Sets x 40 Reps
Crunch
4 Sets x 40 Reps
Stability Ball V-Up
4 Sets x 20 Reps
Hanging Knee Raise
4 Sets x 20 Reps
Jump Rope
1 Set
1 arm push up
3 Sets x 8 Reps
pyometric 360 push up
3 Sets x 8 Reps
Tue
calisthenics freestyle
Est. 102 min
13 exercises
Muscle Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
4 Sets x 20 Reps
Chin-Up (Mixed Grip)
4 Sets x 20 Reps
One-Arm Hang
3 Sets
Sphinx
3 Sets x 1 Reps
Superman
3 Sets
Rear Pull-Up (Wide Grip)
4 Sets x 10 Reps
Pull-Up
1 Set x 40 Reps
Chin-Up with Knee Raise
4 Sets x 20 Reps
Climber Pull-Up
3 Sets x 8 Reps
Chin-Up (Close Grip)
4 Sets x 15 Reps
Close to Wide pull up
3 Sets x 10 Reps
Push-Up
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm & Abs
Est. 165 min
16 exercises
Chin-Up with Knee Raise
5 Sets x 20 Reps
Climber Pull-Up
4 Sets x 8 Reps
V Bar Pull-Up
4 Sets x 12 Reps
Superman
4 Sets
Pull-Up
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Close grip pullup
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Bent Knee Hundreds
4 Sets x 20 Reps
Bent Knee Hip Raise
4 Sets x 20 Reps
Alternating Reach and Catch
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Dragon Flag
4 Sets x 20 Reps
Plank
4 Sets
V-Up
4 Sets x 25 Reps
Chin-Up with Knee Raise
5 Sets x 30 Reps
Fri
Shoulders and Legs & Abs
Est. 240 min
34 exercises
Band Calf Raise
4 Sets x 20 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
Wall Calf Stretch
3 Sets x 1 Reps
Single-Leg Donkey Calf Raise
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 20 Reps
Bodyweight Side Lunge
4 Sets x 20 Reps
Bodyweight Walking Lunge
4 Sets x 15 Reps
Bodyweight Wall Squat
4 Sets x 40 Reps
Box Jump Multiple Response
4 Sets x 20 Reps
Depth Jump Leap
4 Sets x 15 Reps
Dumbbell Single-Leg Bench Squat
4 Sets x 15 Reps
Rocket Jump
4 Sets x 10 Reps
Split Jump
4 Sets x 15 Reps
Glute Stretch
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 1 Reps
Crunch
4 Sets x 30 Reps
Stability Ball V-Up
4 Sets x 20 Reps
Bench Leg Pull-In
4 Sets x 30 Reps
Frog Sit-Up
4 Sets x 30 Reps
Janda Sit-Up
3 Sets x 30 Reps
Leg Raise
4 Sets x 30 Reps
Side Plank
4 Sets x 1 Reps
Oblique Crunch
4 Sets x 20 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Plank
4 Sets
Forearm Plank with Hip Abduction
2 Sets x 1 Reps
Hanging Knee Raise (Rotational)
3 Sets x 20 Reps
V-Up
3 Sets x 20 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Bear Crawl
3 Sets x 8 Reps
parallel Bar walk
3 Sets x 8 Reps
Jump Rope
1 Set
Sat
Abs
Est. 103 min
12 exercises
Leg Raise
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Air Bike
3 Sets x 8 Reps
Seated Twist
3 Sets
Bench Plank
4 Sets
Crunch
3 Sets x 8 Reps
Cross-Legged Forward Fold
3 Sets x 1 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Jump Rope
1 Set
