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4-day home athletic training workout plan Bodyweight Athletic Training

Four sessions of jumps, lunges, sprint style intervals and core, for athletes training away from a gym. Land softly and rest fully.

Level
Intermediate
Days a week
4
Per session
53–55 min
Goal
Sports performance
Equipment
None, bodyweight only
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Workout schedule

4 days a week · 13 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~53 min Speed & Jumps

4 exercises · 17 sets · ~53 min

  1. Jump Squats Glutes · Bodyweight 5 sets of 10 reps · 1:30 rest 1:30 rest
  2. Bodyweight Alternating Lateral Lunge Glutes · Bodyweight 4 sets of 16 reps · 1:15 rest 1:15 rest
  3. Mountain Climber Abs · Bodyweight 5 sets of 30 reps · 1:00 rest 1:00 rest
  4. Front Plank on Elbows Abs · Bodyweight 3 sets of 40s · 0:45 rest 0:45 rest

Day 2 · ~53 min Upper Body

4 exercises · 17 sets · ~53 min

  1. Push Up Chest · Bodyweight 5 sets of 15 reps · 1:15 rest 1:15 rest
  2. Diamond Push Ups Triceps · Bodyweight 4 sets of 10 reps · 1:15 rest 1:15 rest
  3. Mountain Climber Abs · Bodyweight 4 sets of 24 reps · 0:45 rest 0:45 rest
  4. Supermans Abs · Bodyweight 4 sets of 20 reps · 0:45 rest 0:45 rest

Day 3 · ~53 min Single Leg

4 exercises · 17 sets · ~53 min

  1. Bodyweight Alternating Reverse Lunges Glutes · Bodyweight 5 sets of 20 reps · 1:15 rest 1:15 rest
  2. Single Legged Romanian Deadlifts Glutes · Bodyweight 4 sets of 12 reps · 1:15 rest 1:15 rest
  3. Walking Lunge Glutes · Bodyweight 4 sets of 40m · 1:00 rest 1:00 rest
  4. Jump Squats Glutes · Bodyweight 4 sets of 30 reps · 0:40 rest 0:40 rest

Day 4 · ~55 min Conditioning

4 exercises · 18 sets · ~55 min

  1. Burpee Abs · Bodyweight 6 sets of 12 reps · 0:45 rest 0:45 rest
  2. Jump Squats Glutes · Bodyweight 5 sets of 15 reps · 0:45 rest 0:45 rest
  3. Bodyweight Russian Twist Abs · Bodyweight 4 sets of 30 reps · 0:40 rest 0:40 rest
  4. Elbow Side Plank Abs · Bodyweight 3 sets of 45s · 0:40 rest 0:40 rest

About this plan

Who it's for

For people who have trained regularly for a while. You need no equipment.

Not the right fit?

What to expect

Each week is 69 working sets across 13 exercises, about 3 h 35 min in total.

Sets run from 10 to 30 reps, with 0:40 to 1:30 of rest between them.

Main muscles: Glutes, Quads, Abs, Chest, Triceps, Hamstrings.

How to progress

The plan stays useful for as long as it stays a little hard.

  1. Notice when it's easy. When a set feels like you could do several more reps, make the next session slightly harder.
  2. Change one thing. Add a rep, a little weight, or a few seconds to a timed move. Keep the old numbers until the new ones feel routine.
  3. Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.

If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.

When it gets easy: Complete Athlete, the same goal at advanced level, 5 days a week, with equipment.

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By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

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