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Beginner

Bodyweight Upper / Lower Workout Routine

Four days a week, alternating upper and lower, using your bodyweight and a pull-up bar. Upper days use chin-ups, pull-ups, dips and rows alongside push-up variations. Lower days need only the floor.

4 days a week · 22 exercises · Bodyweight · free, no account needed to read

  • abs
  • quads
  • chest
  • glutes
  • lats
  • upper back
  • calves
  • hamstrings
  • lower back
  • shoulders
  • triceps
Try Day 1 Upper A free
Clay illustration of a pull-up bar

Day 1 Upper A

6 exercises · ~45 min

  1. 1
    PushupsBodyweight
    3 × 8-12
  2. 2
    Chin-UpBodyweight
    3 × 5-8
  3. 3
    Pike Push-UpBodyweight
    3 × 6-10
  4. 4
    Inverted RowBodyweight
    3 × 8-12
  5. 5
    Dips - Triceps VersionBodyweight
    3 × 6-10
  6. 6
    PlankBodyweight
    3 × 30s
Customize this day

Day 2 Lower A

5 exercises · ~40 min

  1. 1
    Bodyweight SquatBodyweight
    3 × 12-15
  2. 2
    Bodyweight Walking LungeBodyweight
    3 × 10-12 each
  3. 3
    Single Leg Glute BridgeBodyweight
    3 × 10-12 each
  4. 4
    Bodyweight Calf RaiseBodyweight
    3 × 15-20
  5. 5
    SupermanBodyweight
    3 × 10-12
Customize this day

Day 3 Upper B

6 exercises · ~45 min

  1. 1
    PullupsBodyweight
    3 × 5-8
  2. 2
    Push-Up WideBodyweight
    3 × 8-12
  3. 3
    Bodyweight Mid RowBodyweight
    3 × 8-12
  4. 4
    Dips - Chest VersionBodyweight
    3 × 6-10
  5. 5
    Knee/Hip Raise On Parallel BarsBodyweight
    3 × 10-12
  6. 6
    Bent-Knee Hip RaiseBodyweight
    3 × 12-15
Customize this day

Day 4 Lower B

5 exercises · ~40 min

  1. 1
    Split SquatsBodyweight
    3 × 10-12 each
  2. 2
    Butt Lift (Bridge)Bodyweight
    3 × 15-20
  3. 3
    Freehand Jump SquatBodyweight
    3 × 8-10
  4. 4
    Reverse CrunchBodyweight
    3 × 12-15
  5. 5
    Mountain ClimbersBodyweight
    3 × 20
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Bodyweight Upper / Lower questions, answered

What equipment do I need?

A pull-up bar and somewhere to do dips, like parallel bars or two sturdy chairs. A doorway bar covers the pulling. Lower days need nothing.

I can't do a chin-up yet. Can I still run this?

Yes. Swap chin-ups and pull-ups for inverted rows or band-assisted pull-ups until you can do five clean reps, then switch back.

Why four days instead of three?

Splitting upper and lower lets each session go deeper on fewer movements while still training everything twice a week. If four days is too many, the three-day Bodyweight Only routine covers the same ground.

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