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4-day home muscle building workout plan Calisthenics Volume Split

Four bodyweight sessions alternating upper and lower, with paired sets to keep the volume high. Add reps to the top of the range, then add a set.

Level
Intermediate
Days a week
4
Per session
40–58 min
Goal
Muscle building
Equipment
None, bodyweight only
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Workout schedule

4 days a week · 15 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 · ~40 min Upper A

5 exercises · 17 sets · ~40 min

  1. Push Up Chest · Bodyweight 4 sets of 15 reps · 1:15 rest 1:15 rest
  2. Diamond Push Ups Triceps · Bodyweight 4 sets of 10 reps · 1:00 rest 1:00 rest

  3. Superset A · 3 rounds · back to back

    1. Mountain Climber Abs · Bodyweight 3 sets of 12 reps · 0:45 rest 0:45 rest
    2. Supermans Abs · Bodyweight 3 sets of 15 reps · 0:45 rest 0:45 rest
  4. Hand Plank Abs · Bodyweight 3 sets of 45s · 0:45 rest 0:45 rest

Day 2 · ~53 min Lower A

5 exercises · 17 sets · ~53 min

  1. Bodyweight Squat Glutes · Bodyweight 4 sets of 20 reps · 1:15 rest 1:15 rest
  2. Bodyweight Alternating Reverse Lunges Glutes · Bodyweight 4 sets of 16 reps · 1:00 rest 1:00 rest

  3. Superset A · 3 rounds · back to back

    1. Single Legged Romanian Deadlifts Glutes · Bodyweight 3 sets of 12 reps · 1:00 rest 1:00 rest
    2. Jump Squats Glutes · Bodyweight 3 sets of 25 reps · 0:40 rest 0:40 rest
  4. Front Plank on Elbows Abs · Bodyweight 3 sets of 45s · 0:45 rest 0:45 rest

Day 3 · ~48 min Upper B

5 exercises · 17 sets · ~48 min

  1. Bodyweight Knee Push Ups Chest · Bodyweight 4 sets of 20 reps · 1:00 rest 1:00 rest
  2. Push Up Chest · Bodyweight 4 sets of 12 reps · 1:15 rest 1:15 rest

  3. Superset A · 3 rounds · back to back

    1. Mountain Climber Abs · Bodyweight 3 sets of 20 reps · 0:45 rest 0:45 rest
    2. Supermans Abs · Bodyweight 3 sets of 15 reps · 0:45 rest 0:45 rest
  4. Front Plank on Elbows Abs · Bodyweight 3 sets of 30s · 0:45 rest 0:45 rest

Day 4 · ~58 min Lower B

5 exercises · 17 sets · ~58 min

  1. Bodyweight Alternating Lateral Lunge Glutes · Bodyweight 4 sets of 16 reps · 1:00 rest 1:00 rest
  2. Bodyweight Squat Glutes · Bodyweight 4 sets of 20 reps · 1:00 rest 1:00 rest

  3. Superset A · 3 rounds · back to back

    1. Good Mornings Glutes · Bodyweight 3 sets of 15 reps · 1:00 rest 1:00 rest
    2. Bodyweight Hip Abduction Glutes · Bodyweight 3 sets of 20 reps · 0:40 rest 0:40 rest
  4. Bodyweight Russian Twist Abs · Bodyweight 3 sets of 24 reps · 0:45 rest 0:45 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 68 working sets across 15 exercises, about 3 h 20 min in total.

Sets run from 10 to 25 reps, with 0:40 to 1:15 of rest between them.

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

How to progress

Muscle grows when the work keeps getting a little harder, so the plan only does its job if the numbers move.

  1. Hit the target. Finish every rep of every set at the listed target, with good form. On the Push Up that means all 4 sets of 15.
  2. Add weight, or a rep. Next session, add the smallest weight step you can and work back up to the target. If the weight can't go up yet, add a rep instead. On bodyweight moves like the Push Up, lower more slowly or move to a harder variation.
  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: Bodyweight Density Training, the same goal at advanced level, 5 days a week.

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