12 Week Bodyweight Program
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BODY WEIGHT
WEEK 1 Day 1 -
Squat 3x25 | 60 seconds rest Push up 3x20 | 60 seconds rest Plank 45 second sposition | 45 seconds rest Pull Up 3x6 | 60 seconds rest
Day 2 -
Hip hinge 3x30 | 45 seconds rest Push up 3x25 | 60 seconds rest Leg raise 3x30 | 45 second s High knee 3x30 15 left 15 rigth side | 60 seconds rest
Day 3 -
Lunge 3x30 15 left side 15 rigth side Push up 3x25 | 60 seconds rest Side plank 3x35 second position | 35 seconds rest Pull up 3x8 | 60 seconds rest
Day 4 -
Squat 3x30 | 60 seconds rest Jumping jack 3x35 | 60 seconds rest Close grip push up 3x20 | 60 seconds rest Knee sit up 3x30 | 45 seconds rest WEEK 2
Day 1 -
Tuck jump 3x15 | 45 seconds rest Hip hinge 3x25 | 40 seconds rest Russian twist 3x20 left side 20 rigth side | 45 seconds rest Push up 3x30 | 60 seconds rest
Day 2 -
Burpee 3x10 | 60 seconds rest Plank 3x60 second position | 45 seconds rest Lunge 3x15 left side 15 rigth side | 45 seconds rest
-
Pull up 3x10 | 60 seconds rest
Day 3 -
Squat 3x35 | 60 seconds rest İncline push up 3x30 | 60 seconds rest Pull up 3x10 | 60 seconds rest Side Lunge 3x10 left side 10 rigth side | 60 seconds rest
Day 4 -
Jumping lunge 3x20 second | 60 seconds rest Close grip push up 3x25 | 60 seconds rest Burpee 3x12 | 60 seconds rest Mountain climber 3x40 | 60 seconds rest WEEK 3
Day 1 -
Squat with shoulder press 4x20 | 60 seconds rest Plank to push up 3x20 | 60 seconds rest Pull up 3x12 | 60 seconds rest Jumping jacks 3x45 second | 60 seconds rest
Day 2 -
Squat with rotation 3x30 | 60 seconds rest Push up and rotation 3x20 | 60 seconds rest Plank 3x70 seconds rest position | 45 seconds rest Close grip pull up 3x15 | 60 seconds rest
Day 3 -
Diver bomb push ups 3x25 | 60 seconds rest Side plank 3x45 left side 45 rigth side second position | 45 seconds rest Jump squat 4x15 | 60 seconds rest High knee 3x30 | 45 seconds rest
Day 4 -
Mountain climber 3x40 | 45 seconds rest Back lunge 4x10 left 10 side 10 right side | 60 seconds rest Dead Bug 4x15 left side 15 rigth side | 45 seconds rest Tuck Jump 3x20 | 60 seconds rest WEEK 4
Day 1 -
Burpee 4x12 | 60 seconds rest Skull chrusher head bellow bench 3x20 | 60 seconds rest Diver bomb pushups 4x25 | 60 seconds rest Plank to knee holds 4x25 seconds rest rigth position 25 second left position
Day 2 -
Squat with shoulder press 5x25 | 60 seconds rest Push ups and rotation 4x25 | 60 seconds rest Plank 3x60 second | 45 seconds rest
Day 3 -
Squat with elbow rotation 4x25 | 60 seconds rest Push ups to alternating frontal raises 4x20 | 60 seconds rest Pull up close grip 4x12 | 90 seconds rest Superman 4x25 | 45 seconds rest
Day 4 -
Diamond Push ups 4x15 | 60 seconds rest Jumping jacks 4x25 | 60 seconds rest Hip hinge 4x30 | 60 seconds rest Knee sit up 4x25 | 45 second WEEK 5
Day 1 -
Squat 5x30est 60 seconds rest Push up 4x20 | 60 seconds rest Plank 45 seconds rest position | 45 seconds rest Pull Up 4x12est 60 seconds rest
Day 2 Day 3
Hip hinge 3x30 | 45 seconds rest Diamound push ups 4x25 | 60 seconds rest Leg raise 3x30 | 45 seconds rest High knee 3x45 | 60 seconds rest
-
Side lunge 3x15 left side 15 rigth side | 60 seconds rest Push up 3x25 | 60 seconds rest Side plank 3x35 second position | 35 seconds rest Pull up 4x15 | 60 seconds rest
Day 4 -
Squat 3x30 | 60 seconds rest Jumping jack 3x35 | 60 seconds rest Close grip push up 3x20 | 60 seconds rest Crunches 4x30 | 45 seconds rest WEEK 6
Day 1 -
Tuck jump 3x15 | 45 seconds rest Hip hinge 3x25 | 40 seconds rest Russian twist 3x20 left side 20 rigth side | 45 seconds rest Push up and rotation 4x20 | 60 seconds rest
Day 2 -
Burpee 3x10 | 60 seconds rest Plank 3x60 second position | 45 seconds rest Lunge 3x15 left side 15 rigth side | 45 seconds rest Chin up 4x20 | 90 seconds rest
Day 3 -
Squat 3x35 | 60 seconds rest İncline push up 3x30 | 60 seconds rest Pull up 3x10 | 60 seconds rest Side Lunge 3x10 left side 10 rigth side | 60 seconds rest
Day 4 -
Walking lunge 4x20 left side 20 rigth side | 90 seconds rest Close grip push up 3x25 | 60 seconds rest Burpee 3x12 | 60 seconds rest Mountain climber 3x50 | 60 seconds rest WEEK 7
Day 1 -
Squat with shoulder press 4x20 | 60 seconds rest Plank to push up 3x20 | 60 seconds rest Body rows 4x20 | 60 seconds rest
-
Jumping jacks 3x45 seconds rest | 60 seconds rest
Day 2 -
Squat with rotation 3x30 | 60 seconds rest Push up and rotation 3x20 | 60 seconds rest Plank 3x70 seconds rest position | 45 seconds rest Chin up 4x20 | 90 seconds rest
Day 3 -
Diver bomb push ups 3x25 | 60 seconds rest Side plank 3x45 left side 45 rigth side seconds rest position | 45 seconds rest Jump squat 4x15 | 60 seconds rest Side leg raises 4x20 left leg 20 rigth leg | 60 seconds rest
Day 4 -
Mountain climber 3x40 | 45 seconds rest Back lunge 4x10 left 10 side 10 right side | 60 seconds rest Dead Bug 4x15 left side 15 rigth side | 45 seconds rest Tuck Jump 3x30 | 60 seconds rest WEEK 8
Day 1 -
Burpee 4x12 | 60 seconds rest Skull chrusher head bellow bench 4x20 | 60 seconds rest Diver bomb pushups 4x25 | 60 seconds rest Plank to knee holds 4x25 seconds rest rigth position 25 seconds rest left position
Day 2 -
Squat with shoulder press 5x25 | 60 seconds rest Push ups and rotation 4x25 | 60 seconds rest Plank 3x60 seconds rest | 45 seconds rest Tuck jump 4x25 | 60 seconds rest
Day 3 -
Squat with elbow rotation 4x25 | 60 seconds rest Push ups to alternating frontal raises 4x20 | 60 seconds rest Pull up close grip 4x12 | 90 seconds rest Superman 5x30 | 60 seconds rest
Day 4 -
Diamond Push ups 4x15 | 60 seconds rest
-
Jumping jacks 4x25 | 60 seconds rest Body row 4x20 | 60 seconds rest Knee sit up 4x25 | 45 seconds rest
WEEK 9
Day 1 -
Squat 5x30est 60 seconds rest Push up 4x20 | 60 seconds rest Plank 5x70 second position | 60 seconds rest Pull Up 5x12 | 60 seconds rest
Day 2 -
Hip hinge 3x30 | 45 seconds rest Diamound push ups 4x25 | 60 seconds rest Leg raise 3x30 | 45 seconds rest Body row 5x20 | 60 seconds rest
Day 3 -
Side lunge 3x15 left side 15 rigth side | 60 seconds rest Push up 3x25 | 60 seconds rest Side plank 3x45 seconds rest position | 45 seconds rest Pull up 5x15 | 60 seconds rest
Day 4 -
Squat 5x30 | 60 seconds rest Tuck jump 45 | 90 seconds rest Close grip push up 3x20 | 60 seconds rest Crunches 4x30 | 45 seconds rest WEEK 10
Day 1 -
Tuck jump 3x15 | 45 seconds rest Hip hinge 3x25 | 40 seconds rest Russian twist 3x20 left side 20 rigth side | 45 seconds rest Push up and rotation 4x20 | 90 seconds rest
Day 2 -
Burpee 3x10 | 60 seconds rest Plank 3x60 seconds rest position | 45 seconds rest Lunge 3x15 left side 15 rigth side | 45 seconds rest Chin up 4x20 | 90 seconds rest
Day 3 -
Squat 3x35 | 60 seconds rest İncline push up 3x30 | 60 seconds rest Body row 5x20 | 60 seconds rest Side Lunge 3x15 left side 15 rigth side | 60 seconds rest
Day 4 -
Walking lunge 4x20 left side 20 rigth side | 90 seconds rest Close grip push up 3x25 | 60 seconds rest Burpee 3x12 | 60 seconds rest Mountain climber 3x50 | 60 seconds rest WEEK 11
Day 1 -
Squat with shoulder press 5x30 | 60 seconds rest Plank to push up 3x20 | 60 seconds rest Body rows 5x25 | 90 seconds rest Jumping jacks 3x45 seconds rest | 60 seconds rest
Day 2 -
Squat with rotation 3x30 | 60 seconds rest Push up and rotation 3x20 | 60 seconds rest Plank 3x70 seconds rest position | 45 seconds rest Chin up 4x20 | 90 seconds rest
Day 3 -
Diver bomb push ups 4x25 | 60 seconds rest Side plank 3x45 left side 45 rigth side seconds rest position | 45 seconds rest Jump squat 4x15 | 60 seconds rest Side leg raises 4x20 left leg 20 rigth leg | 60 seconds rest
Day 4 -
Mountain climber 4x50 | 60 seconds rest Back lunge 4x10 left 10 side 10 right side | 60 seconds rests Dead Bug 4x25 left side 25 rigth side | 60 seconds rest
-
Tuck Jump 3x30 | 60 seconds rest WEEK 12
Day 1 -
Burpee 4x12 | 60 seconds rest Skull chrusher head bellow bench 4x20 | 60 seconds rest Diver bomb pushups 4x25 | 60 seconds rest Plank to knee holds 4x25 seconds rest rigth position 25 seconds rest left position
Day 2 -
Squat with shoulder press 5x25 | 60 seconds rest Push ups and rotation 4x25 | 60 seconds rest Plank 3x60 seconds rest | 45 seconds rest Tuck jump 4x25 | 60 seconds rest
Day 3 -
Squat with elbow rotation 4x25 | 60 seconds rest Push ups to alternating frontal raises 4x20 | 60 seconds rest Pull up close grip 4x12 | 90 seconds rest Plank jacks 5x30 | 60 seconds rest
Day 4 -
Diamond Push ups 4x15 | 60 seconds rest Jumping jacks 4x25 | 60 seconds rest Body row 5x30 | 90 seconds rest Knee sit up 4x25 | 45 seconds rest
EXPLANATION: I've taken consider to run larger muscle groups and put movements to increase the number of heart beats because you can burn fat and increase your muscle mass and be more fit.
WEEK 1 Day 1 -
Squat 3x25 | 60 seconds rest Push up 3x20 | 60 seconds rest Plank 45 second sposition | 45 seconds rest Pull Up 3x6 | 60 seconds rest
Day 2 -
Hip hinge 3x30 | 45 seconds rest Push up 3x25 | 60 seconds rest Leg raise 3x30 | 45 second s High knee 3x30 15 left 15 rigth side | 60 seconds rest
Day 3 -
Lunge 3x30 15 left side 15 rigth side Push up 3x25 | 60 seconds rest Side plank 3x35 second position | 35 seconds rest Pull up 3x8 | 60 seconds rest
Day 4 -
Squat 3x30 | 60 seconds rest Jumping jack 3x35 | 60 seconds rest Close grip push up 3x20 | 60 seconds rest Knee sit up 3x30 | 45 seconds rest WEEK 2
Day 1 -
Tuck jump 3x15 | 45 seconds rest Hip hinge 3x25 | 40 seconds rest Russian twist 3x20 left side 20 rigth side | 45 seconds rest Push up 3x30 | 60 seconds rest
Day 2 -
Burpee 3x10 | 60 seconds rest Plank 3x60 second position | 45 seconds rest Lunge 3x15 left side 15 rigth side | 45 seconds rest
-
Pull up 3x10 | 60 seconds rest
Day 3 -
Squat 3x35 | 60 seconds rest İncline push up 3x30 | 60 seconds rest Pull up 3x10 | 60 seconds rest Side Lunge 3x10 left side 10 rigth side | 60 seconds rest
Day 4 -
Jumping lunge 3x20 second | 60 seconds rest Close grip push up 3x25 | 60 seconds rest Burpee 3x12 | 60 seconds rest Mountain climber 3x40 | 60 seconds rest WEEK 3
Day 1 -
Squat with shoulder press 4x20 | 60 seconds rest Plank to push up 3x20 | 60 seconds rest Pull up 3x12 | 60 seconds rest Jumping jacks 3x45 second | 60 seconds rest
Day 2 -
Squat with rotation 3x30 | 60 seconds rest Push up and rotation 3x20 | 60 seconds rest Plank 3x70 seconds rest position | 45 seconds rest Close grip pull up 3x15 | 60 seconds rest
Day 3 -
Diver bomb push ups 3x25 | 60 seconds rest Side plank 3x45 left side 45 rigth side second position | 45 seconds rest Jump squat 4x15 | 60 seconds rest High knee 3x30 | 45 seconds rest
Day 4 -
Mountain climber 3x40 | 45 seconds rest Back lunge 4x10 left 10 side 10 right side | 60 seconds rest Dead Bug 4x15 left side 15 rigth side | 45 seconds rest Tuck Jump 3x20 | 60 seconds rest WEEK 4
Day 1 -
Burpee 4x12 | 60 seconds rest Skull chrusher head bellow bench 3x20 | 60 seconds rest Diver bomb pushups 4x25 | 60 seconds rest Plank to knee holds 4x25 seconds rest rigth position 25 second left position
Day 2 -
Squat with shoulder press 5x25 | 60 seconds rest Push ups and rotation 4x25 | 60 seconds rest Plank 3x60 second | 45 seconds rest
Day 3 -
Squat with elbow rotation 4x25 | 60 seconds rest Push ups to alternating frontal raises 4x20 | 60 seconds rest Pull up close grip 4x12 | 90 seconds rest Superman 4x25 | 45 seconds rest
Day 4 -
Diamond Push ups 4x15 | 60 seconds rest Jumping jacks 4x25 | 60 seconds rest Hip hinge 4x30 | 60 seconds rest Knee sit up 4x25 | 45 second WEEK 5
Day 1 -
Squat 5x30est 60 seconds rest Push up 4x20 | 60 seconds rest Plank 45 seconds rest position | 45 seconds rest Pull Up 4x12est 60 seconds rest
Day 2 Day 3
Hip hinge 3x30 | 45 seconds rest Diamound push ups 4x25 | 60 seconds rest Leg raise 3x30 | 45 seconds rest High knee 3x45 | 60 seconds rest
-
Side lunge 3x15 left side 15 rigth side | 60 seconds rest Push up 3x25 | 60 seconds rest Side plank 3x35 second position | 35 seconds rest Pull up 4x15 | 60 seconds rest
Day 4 -
Squat 3x30 | 60 seconds rest Jumping jack 3x35 | 60 seconds rest Close grip push up 3x20 | 60 seconds rest Crunches 4x30 | 45 seconds rest WEEK 6
Day 1 -
Tuck jump 3x15 | 45 seconds rest Hip hinge 3x25 | 40 seconds rest Russian twist 3x20 left side 20 rigth side | 45 seconds rest Push up and rotation 4x20 | 60 seconds rest
Day 2 -
Burpee 3x10 | 60 seconds rest Plank 3x60 second position | 45 seconds rest Lunge 3x15 left side 15 rigth side | 45 seconds rest Chin up 4x20 | 90 seconds rest
Day 3 -
Squat 3x35 | 60 seconds rest İncline push up 3x30 | 60 seconds rest Pull up 3x10 | 60 seconds rest Side Lunge 3x10 left side 10 rigth side | 60 seconds rest
Day 4 -
Walking lunge 4x20 left side 20 rigth side | 90 seconds rest Close grip push up 3x25 | 60 seconds rest Burpee 3x12 | 60 seconds rest Mountain climber 3x50 | 60 seconds rest WEEK 7
Day 1 -
Squat with shoulder press 4x20 | 60 seconds rest Plank to push up 3x20 | 60 seconds rest Body rows 4x20 | 60 seconds rest
-
Jumping jacks 3x45 seconds rest | 60 seconds rest
Day 2 -
Squat with rotation 3x30 | 60 seconds rest Push up and rotation 3x20 | 60 seconds rest Plank 3x70 seconds rest position | 45 seconds rest Chin up 4x20 | 90 seconds rest
Day 3 -
Diver bomb push ups 3x25 | 60 seconds rest Side plank 3x45 left side 45 rigth side seconds rest position | 45 seconds rest Jump squat 4x15 | 60 seconds rest Side leg raises 4x20 left leg 20 rigth leg | 60 seconds rest
Day 4 -
Mountain climber 3x40 | 45 seconds rest Back lunge 4x10 left 10 side 10 right side | 60 seconds rest Dead Bug 4x15 left side 15 rigth side | 45 seconds rest Tuck Jump 3x30 | 60 seconds rest WEEK 8
Day 1 -
Burpee 4x12 | 60 seconds rest Skull chrusher head bellow bench 4x20 | 60 seconds rest Diver bomb pushups 4x25 | 60 seconds rest Plank to knee holds 4x25 seconds rest rigth position 25 seconds rest left position
Day 2 -
Squat with shoulder press 5x25 | 60 seconds rest Push ups and rotation 4x25 | 60 seconds rest Plank 3x60 seconds rest | 45 seconds rest Tuck jump 4x25 | 60 seconds rest
Day 3 -
Squat with elbow rotation 4x25 | 60 seconds rest Push ups to alternating frontal raises 4x20 | 60 seconds rest Pull up close grip 4x12 | 90 seconds rest Superman 5x30 | 60 seconds rest
Day 4 -
Diamond Push ups 4x15 | 60 seconds rest
-
Jumping jacks 4x25 | 60 seconds rest Body row 4x20 | 60 seconds rest Knee sit up 4x25 | 45 seconds rest
WEEK 9
Day 1 -
Squat 5x30est 60 seconds rest Push up 4x20 | 60 seconds rest Plank 5x70 second position | 60 seconds rest Pull Up 5x12 | 60 seconds rest
Day 2 -
Hip hinge 3x30 | 45 seconds rest Diamound push ups 4x25 | 60 seconds rest Leg raise 3x30 | 45 seconds rest Body row 5x20 | 60 seconds rest
Day 3 -
Side lunge 3x15 left side 15 rigth side | 60 seconds rest Push up 3x25 | 60 seconds rest Side plank 3x45 seconds rest position | 45 seconds rest Pull up 5x15 | 60 seconds rest
Day 4 -
Squat 5x30 | 60 seconds rest Tuck jump 45 | 90 seconds rest Close grip push up 3x20 | 60 seconds rest Crunches 4x30 | 45 seconds rest WEEK 10
Day 1 -
Tuck jump 3x15 | 45 seconds rest Hip hinge 3x25 | 40 seconds rest Russian twist 3x20 left side 20 rigth side | 45 seconds rest Push up and rotation 4x20 | 90 seconds rest
Day 2 -
Burpee 3x10 | 60 seconds rest Plank 3x60 seconds rest position | 45 seconds rest Lunge 3x15 left side 15 rigth side | 45 seconds rest Chin up 4x20 | 90 seconds rest
Day 3 -
Squat 3x35 | 60 seconds rest İncline push up 3x30 | 60 seconds rest Body row 5x20 | 60 seconds rest Side Lunge 3x15 left side 15 rigth side | 60 seconds rest
Day 4 -
Walking lunge 4x20 left side 20 rigth side | 90 seconds rest Close grip push up 3x25 | 60 seconds rest Burpee 3x12 | 60 seconds rest Mountain climber 3x50 | 60 seconds rest WEEK 11
Day 1 -
Squat with shoulder press 5x30 | 60 seconds rest Plank to push up 3x20 | 60 seconds rest Body rows 5x25 | 90 seconds rest Jumping jacks 3x45 seconds rest | 60 seconds rest
Day 2 -
Squat with rotation 3x30 | 60 seconds rest Push up and rotation 3x20 | 60 seconds rest Plank 3x70 seconds rest position | 45 seconds rest Chin up 4x20 | 90 seconds rest
Day 3 -
Diver bomb push ups 4x25 | 60 seconds rest Side plank 3x45 left side 45 rigth side seconds rest position | 45 seconds rest Jump squat 4x15 | 60 seconds rest Side leg raises 4x20 left leg 20 rigth leg | 60 seconds rest
Day 4 -
Mountain climber 4x50 | 60 seconds rest Back lunge 4x10 left 10 side 10 right side | 60 seconds rests Dead Bug 4x25 left side 25 rigth side | 60 seconds rest
-
Tuck Jump 3x30 | 60 seconds rest WEEK 12
Day 1 -
Burpee 4x12 | 60 seconds rest Skull chrusher head bellow bench 4x20 | 60 seconds rest Diver bomb pushups 4x25 | 60 seconds rest Plank to knee holds 4x25 seconds rest rigth position 25 seconds rest left position
Day 2 -
Squat with shoulder press 5x25 | 60 seconds rest Push ups and rotation 4x25 | 60 seconds rest Plank 3x60 seconds rest | 45 seconds rest Tuck jump 4x25 | 60 seconds rest
Day 3 -
Squat with elbow rotation 4x25 | 60 seconds rest Push ups to alternating frontal raises 4x20 | 60 seconds rest Pull up close grip 4x12 | 90 seconds rest Plank jacks 5x30 | 60 seconds rest
Day 4 -
Diamond Push ups 4x15 | 60 seconds rest Jumping jacks 4x25 | 60 seconds rest Body row 5x30 | 90 seconds rest Knee sit up 4x25 | 45 seconds rest
EXPLANATION: I've taken consider to run larger muscle groups and put movements to increase the number of heart beats because you can burn fat and increase your muscle mass and be more fit.
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