Scan to open on your phonegymvim.app/plans/everyday-bodyweight-fitness

4-day home workout plan Everyday Bodyweight Fitness

Four short sessions you can do anywhere, rotating legs, upper body, core and a mixed day. Consistency matters more here than any single session.

Level
Intermediate
Days a week
4
Per session
29–44 min
Goal
General fitness
Equipment
None, bodyweight only
Start in GymVimStart in GymVim

Free, no ads. On the App Store and Google Play.

Share

Workout schedule

4 days a week · 14 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 · ~44 min Legs

4 exercises · 13 sets · ~44 min

  1. Bodyweight Squat Glutes · Bodyweight 4 sets of 20 reps · 1:00 rest 1:00 rest
  2. Bodyweight Alternating Reverse Lunges Glutes · Bodyweight 3 sets of 16 reps · 1:00 rest 1:00 rest
  3. Single Legged Romanian Deadlifts Glutes · Bodyweight 3 sets of 12 reps · 1:00 rest 1:00 rest
  4. Jump Squats Glutes · Bodyweight 3 sets of 25 reps · 0:40 rest 0:40 rest

Day 2 · ~30 min Upper Body

4 exercises · 13 sets · ~30 min

  1. Push Up Chest · Bodyweight 4 sets of 12 reps · 1:00 rest 1:00 rest
  2. Diamond Push Ups Triceps · Bodyweight 3 sets of 8 reps · 1:00 rest 1:00 rest
  3. Mountain Climber Abs · Bodyweight 3 sets of 12 reps · 0:45 rest 0:45 rest
  4. Supermans Abs · Bodyweight 3 sets of 15 reps · 0:45 rest 0:45 rest

Day 3 · ~29 min Core

4 exercises · 12 sets · ~29 min

  1. V-Up Abs · Bodyweight 3 sets of 12 reps · 0:45 rest 0:45 rest
  2. Bodyweight Russian Twist Abs · Bodyweight 3 sets of 24 reps · 0:45 rest 0:45 rest
  3. Front Plank on Elbows Abs · Bodyweight 3 sets of 30s · 0:45 rest 0:45 rest
  4. Elbow Side Plank Abs · Bodyweight 3 sets of 35s · 0:40 rest 0:40 rest

Day 4 · ~34 min Mixed

4 exercises · 12 sets · ~34 min

  1. Burpee Abs · Bodyweight 3 sets of 12 reps · 1:00 rest 1:00 rest
  2. Mountain Climber Abs · Bodyweight 3 sets of 30 reps · 0:45 rest 0:45 rest
  3. Jump Squats Glutes · Bodyweight 3 sets of 12 reps · 1:00 rest 1:00 rest
  4. Hand Plank Abs · Bodyweight 3 sets of 45s · 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 50 working sets across 14 exercises, about 2 h 15 min in total.

Sets run from 8 to 30 reps, with 0:40 to 1:00 of rest between them.

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

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.

Similar plans

Balanced Fitness Three Strength, conditioning and core in every session, three times a week, for people who would rather be good at everything than great at one thing.
Days a week
3× a week
Session
~45 min
Level
Intermediate
Equipment
Gym
Home Fitness Starter Two short home sessions a week covering every basic pattern, an ideal first routine. Add a third day once both feel easy.
Days a week
2× a week
Session
~25 min
Level
Beginner
Equipment
No equipment
Home, No Equipment Three bodyweight sessions you can do in a living room. Build the habit first, then progress by adding a rep to each set before adding a set.
Days a week
3× a week
Session
~35 min
Level
Beginner
Equipment
No equipment
Gym Starter Two guided machine sessions a week, the friendliest introduction to the gym floor. Add a small increase once every set reaches the top of its rep range.
Days a week
2× a week
Session
~40 min
Level
Beginner
Equipment
Gym

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

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

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod