Bodyweight Full Body
Bodyweight Full Body is a 4-day home & bodyweight training approach focused on fitness and strength. Use it as a starting point for organizing and tracking consistent training.
What is the Bodyweight Full Body?
Bodyweight Full Body is a 4-day home & bodyweight training approach focused on fitness and strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Push-Up
- Bodyweight Squat
- Inverted Row
- Reverse Lunge
- Plank
Use variations that make the target repetitions challenging with clean form.
- Pike Push-Up
- Split Squat
- Pull-Up or Assisted Pull-Up
- Glute Bridge
- Hollow Hold
Use assistance or easier variations as needed.
- Decline or Standard Push-Up
- Walking Lunge
- Chin-Up or Row
- Single-Leg Glute Bridge
- Dead Bug
Control tempo and range before increasing difficulty.
- Dip or Bench Dip
- Step-Up
- Pull-Up
- Bulgarian Split Squat
- Hanging Knee Raise
Choose safe equipment and regress movements when necessary.
How to use it
- Full-body or split training
- Strength or conditioning work
- Progress gradually
- Adjust around recovery
Who it is for
People seeking a structured home & bodyweight routine with a clear weekly schedule.
Goal
Fitness and strength
Progression
Add reps, improve range of motion, slow the eccentric, or move to a harder variation as current variations become easy.
Accuracy note
Gym Log original bodyweight template; exercise availability and difficulty vary by individual.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Bodyweight Full Body
How many days per week is the Bodyweight Full Body?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Bodyweight Full Body for?
People seeking a structured home & bodyweight routine with a clear weekly schedule.
Can I track the Bodyweight Full Body in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.