Buff Dudes | BEST HOME BODYWEIGHT WORKOUT ROUTINE 2021 @buffdudes | Uploaded January 2021 | Updated October 2024, 5 hours ago.
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BEST HOME BODYWEIGHT WORKOUT ROUTINE 2021
No gym and no equipment but still want to have a weekly workout routine? Try our five day bodyweight split. Hitting legs, back, chest, shoulders, arms and abs this plan has you covered. All exercises with sets and reps listed below! Hope you enjoy it. Stay Buff.
( Want more bodyweight workout routines? Check out our bodyweight book here: buffdudes.us )
Day 1: Legs
Reverse/Front Stationary Lunges | 3 Sets x 10 Reps (each side)
Lateral Squats | 3 Sets x 10 Reps (each side)
Single Leg Romanian Deadlifts w/Knee Raise | 3 Sets x 10 Reps (each side)
Elevated Single Leg Glute Bridge | 3 Sets x 10 Reps (each side)
Calf Reaches | 4 Sets x 20 Reps
Day 2: Back
Floor Pullovers | 4 Sets x 10 Reps
Inverted Rows SS w/Scapula Push | 4 Sets x 10 Reps
Divebombers | 4 Sets x 10 Reps
Reverse Snow Angel SS w/Supermans | 4 Sets x 15 Reps
Dolphin Kicks | 4 Sets x 15 Reps
Day 3: Chest
Wide to Close Push-Ups | 4 Sets x 15 Reps
Incline Push-Ups SS w/Decline Push-Ups | 4 Sets x 10 Reps (and 4 x Failure)
Chest Dips | 3 Sets x 12 Reps
Planks | 3 Sets x 30 Seconds
Day 4: Shoulders
Elevated Pike Push-Ups | 4 Sets x 10 Reps
LYT’s | 4 Sets x 15 Reps (Each Complete Movement)
Push Back Push-Ups | 4 Sets x 10 Reps
Wall Slides | 3 Sets x 15 Reps
Otis Ups | 3 Sets x 10 Reps
Day 5: Arms
Diamond Push-Ups | 4 Sets x 15 Reps
Alt. Triceps Cross Chair Dips | 3 Sets x 10 Reps (Each Side)
Praying Mantis Push-Ups | 3 Sets x 10 Reps
Underhand Inverted Rows | 4 Sets x 15 Reps
Negative Single Arm Underhand Inverted Rows | 3 Sets x 8 Reps
Tuck Push-Ups | 3 Sets x 12 Reps
Get 20% off OLIPOP’s Best-Selling Variety 12-Pack PLUS Free Shipping! Click here: drinkolipop.com/buffdudes and use code: "BuffDudes"
BEST HOME BODYWEIGHT WORKOUT ROUTINE 2021
No gym and no equipment but still want to have a weekly workout routine? Try our five day bodyweight split. Hitting legs, back, chest, shoulders, arms and abs this plan has you covered. All exercises with sets and reps listed below! Hope you enjoy it. Stay Buff.
( Want more bodyweight workout routines? Check out our bodyweight book here: buffdudes.us )
Day 1: Legs
Reverse/Front Stationary Lunges | 3 Sets x 10 Reps (each side)
Lateral Squats | 3 Sets x 10 Reps (each side)
Single Leg Romanian Deadlifts w/Knee Raise | 3 Sets x 10 Reps (each side)
Elevated Single Leg Glute Bridge | 3 Sets x 10 Reps (each side)
Calf Reaches | 4 Sets x 20 Reps
Day 2: Back
Floor Pullovers | 4 Sets x 10 Reps
Inverted Rows SS w/Scapula Push | 4 Sets x 10 Reps
Divebombers | 4 Sets x 10 Reps
Reverse Snow Angel SS w/Supermans | 4 Sets x 15 Reps
Dolphin Kicks | 4 Sets x 15 Reps
Day 3: Chest
Wide to Close Push-Ups | 4 Sets x 15 Reps
Incline Push-Ups SS w/Decline Push-Ups | 4 Sets x 10 Reps (and 4 x Failure)
Chest Dips | 3 Sets x 12 Reps
Planks | 3 Sets x 30 Seconds
Day 4: Shoulders
Elevated Pike Push-Ups | 4 Sets x 10 Reps
LYT’s | 4 Sets x 15 Reps (Each Complete Movement)
Push Back Push-Ups | 4 Sets x 10 Reps
Wall Slides | 3 Sets x 15 Reps
Otis Ups | 3 Sets x 10 Reps
Day 5: Arms
Diamond Push-Ups | 4 Sets x 15 Reps
Alt. Triceps Cross Chair Dips | 3 Sets x 10 Reps (Each Side)
Praying Mantis Push-Ups | 3 Sets x 10 Reps
Underhand Inverted Rows | 4 Sets x 15 Reps
Negative Single Arm Underhand Inverted Rows | 3 Sets x 8 Reps
Tuck Push-Ups | 3 Sets x 12 Reps
