8 Week Bodyweight Programme

8 Week Bodyweight Programme

Not everyone has access to a gym. They’re very expensive and sometimes we just don’t have the time in our everyday busy lives. The good news is you can build muscle and strength using your own body weight! If this is more appealing to you then try this 8 week programme which has been designed for beginners and can be done at home.

The Exercises

Handstand Push Up Progression

Face a wall in a standing position. Kick your feet up so you’re in a handstand position against a wall. Squeeze your abs, glutes and thigh muscles. Lower yourself toward the ground as far as possible.


Vertical Pull Up Progression

Also known as door pulls, or let me ins. Place your feet on both sides of a vertical structure, grab hold of the structure on each side, and lean back. Keep your elbows close to your body as you pull, and squeeze your shoulders together on top of the movement. The closer your feet are to the object (or the further they are past it), the harder the exercise.


Push Up Progression

Progress from Wall – Box – Three Quarters – Full Push Ups – Elbows in Push Ups – Spiderman Push Ups.


Squat progression

Assisted – Deeps Assisted – Squats – Deep Squats – Split Squats – One Legged

Leg raise progression

Flat knee raises – Flat bent leg raises – Flat Stright Leg Raises


Progression to full deep lunges


The Plan

Complete an exercise until you can perform the set and rep given using good technique. Move to a harder exercise in that progression, and repeat the process.

Perform the workouts every other day. If you make consistent progress for 4-8 weeks, you can perform the workouts 2 or 3 times each week. Take at least one rest day each week.

Workout 1 Sets
Handstand pushup progression 3 sets of 8-10 reps
Vertical pullup progression 3 sets of 8-10 reps
Pushup progression 3 sets of 8-10 reps
Workout 2 Sets
Squat progression 3 sets of 10-15 reps
Leg raise progression 3 sets of 10-15 reps
Lunges 3 sets of 10-15 reps

Look out for our intermediate programme coming soon.

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