Workout Program Overview
This 6-week bodyweight training program is designed for absolute beginners looking to build strength, muscle, and power without needing equipment. The circuit-based format keeps the workouts engaging while improving your athletic ability.
- Strength Circuits build muscle and endurance using controlled, high-tension movements.
- Power Circuits develop explosive speed and agility with dynamic exercises.
- Minimal rest between exercises keeps the heart rate up, promoting better conditioning.
Each session lasts 20-30 minutes, making it efficient and effective for anyone looking to get stronger and more athletic without spending hours working out. This leaves you enough time and energy for your sport-specific training. It’s designed to develop foundational strength and explosive power, helping aspiring athletes perform better in their sport.
Workout Schedule
This program follows a 4-day weekly structure with alternating circuits. Each workout consists of four rounds of exercises performed back-to-back.
Use the Program Schedule along with the Workouts to know exactly what workout to do each day.
*With each week, consider increasing reps, time or weight to keep workouts challenging and promote overall fitness progress.
| Week 1 Days 1-7 | |
|---|---|
| 1 | Strength Circuit |
| 2 | Power Circuit |
| 3 | Rest |
| 4 | Strength Circuit |
| 5 | Power Circuit |
| 6 | Rest / Low-Intensity Cardio |
| 7 | Rest |
| Week 2 Days 8-14 | |
|---|---|
| 8 | Strength Circuit |
| 9 | Power Circuit |
| 10 | Rest |
| 11 | Strength Circuit |
| 12 | Power Circuit |
| 13 | Rest / Low-Intensity Cardio |
| 14 | Rest |
| Week 3 Days 15-21 | |
|---|---|
| 15 | Strength Circuit |
| 16 | Power Circuit |
| 17 | Rest |
| 18 | Strength Circuit |
| 19 | Power Circuit |
| 20 | Rest / Low-Intensity Cardio |
| 21 | Rest |
| Week 4 Days 22-28 | |
|---|---|
| 22 | Strength Circuit |
| 23 | Power Circuit |
| 24 | Rest |
| 25 | Strength Circuit |
| 26 | Power Circuit |
| 27 | Rest / Low-Intensity Cardio |
| 28 | Rest |
| Week 5 Days 29-35 | |
|---|---|
| 29 | Strength Circuit |
| 30 | Power Circuit |
| 31 | Rest |
| 32 | Strength Circuit |
| 33 | Power Circuit |
| 34 | Rest / Low-Intensity Cardio |
| 35 | Rest |
| Week 6 Days 36-42 | |
|---|---|
| 36 | Strength Circuit |
| 37 | Power Circuit |
| 38 | Rest |
| 39 | Strength Circuit |
| 40 | Power Circuit |
| 41 | Rest / Low-Intensity Cardio |
| 42 | Rest |
Workouts
| Bodyweight Strength Circuit | |
|---|---|
| Warm-up / Activation | Execution |
| Jumping Jacks | 1 x 30 Seconds |
| Glute Bridge Walkout | 1 x 10-12 Reps |
| Bodyweight Squat | 1 x 10-12 Reps |
| Main Exercises | Execution |
| Push-up | 10-15 Reps |
| Bulgarian Split Squat | 5-10 Reps (per side) |
| Single-Leg Bridge | 5-10 Reps (per side) |
| Superman Lat Pulldown | 10-15 Reps |
| YTWs | 5-10 Reps |
| Plank Shoulder Taps | 20 Reps |
| Reverse Plank | 15-30 Seconds |
| Cool-Down | Execution |
| Dynamic Pigeon Stretch | 30 Seconds (per side) |
| Dynamic Chest Stretch | 30 Seconds |
| Upper Back Stretch | 30 Seconds |
Perform the Main Workout as a circuit for 4 rounds, with minimal rest (0–10 seconds) between exercises and 2-3 minutes rest between rounds. | |
| Bodyweight Power Circuit | |
|---|---|
| Warm-up / Activation | Execution |
| (Imaginary) Jump Rope | 1 Minute |
| Alternating Side Lunge | 6-12 Reps (per side) |
| Push-up to Down Dog | 30 Seconds |
| Ground Zero Jump | 6-12 Reps (per side) |
| Main Exercises | Execution |
| Plyo Push-ups | 10-15 Reps |
| Broad Jump | 5-10 Reps |
| Lateral Bound | 5-10 Reps |
| Jump Squats | 10-15 Reps |
| Mountain Climbers | 15-30 Seconds |
| Dead Bug | 20 Reps |
| Cool-Down | Execution |
| Hip Stretch Twist | 8-12 Reps |
| Cat Cow | 30 Seconds |
| Butterfly Stretch | 30 Seconds |
Perform the Main Workout as a circuit for 4 rounds, with minimal rest (0–10 seconds) between exercises and 2-3 minutes rest between rounds. | |
Workout Program Tips
- Stay Consistent – Strength and power develop over time. Stick to the schedule and don’t skip sessions.
- Tension Over Reps -On strength days, slow down each movement to increase muscle activation. Don’t rush reps just to finish faster.
- Explosive Power Requires Effort– On power days, focus on height, explosiveness, and intensity instead of just getting through the sets or going through the motions.
- Use Active Recovery on Rest Days– Light walking, stretching, or mobility work can help improve recovery without interfering with progress.
Workout Program Common Mistakes
- Skipping Warm-Ups – Prepping your joints and muscles reduces injury risk and improves performance in each session.
- Not Training Close to Failure – Stopping too soon on strength days limits progress. Push each set close to failure while maintaining good form to maximize muscle and strength gains.
- Turning Power Workouts Into Endurance Training – If you’re fatiguing too early, you’re moving too fast. Power work is about quality, not speed.
- Ignoring Rest Between Rounds – 120-180 seconds is there for a reason. Take the full rest so that each circuit is high quality.
Nutrition: Fueling Strength and Athletic Performance
This 6-week bodyweight training program requires proper nutrition to support strength, muscle growth, and power development. Since no equipment is used, your body is the primary resistance, making it crucial to fuel yourself with quality protein sources like eggs, chicken, fish, beans, and tofu to aid muscle repair and endurance. Drink plenty of water to maintain performance and prevent fatigue. Trainest’s nutrition tracking feature makes it easy to log your meals, track macros, and ensure you’re fueling your body for both strength gains and athletic performance.
Progress: Tracking Strength and Athletic Development
Progress in this program isn’t just about how much you lift—it’s about improving endurance, explosive power, and overall athleticism. By consistently tracking body metrics, such as weight, body composition, and body measurements, you’ll be able to see your improvements. Trainest’s photo check-in feature also lets you visually monitor changes in muscle tone and strength development over 6 weeks. With structured tracking and real-time adjustments, Trainest keeps you on course for building a stronger, more explosive body.
Conclusion
This 6-week bodyweight program is built for real results in strength and power. By focusing on controlled strength circuits and explosive power circuits, you’ll develop athleticism, coordination, and muscle endurance. Stick with the plan, give maximum effort, and watch your program performance and athletic performance improve each week.
Frequently Asked Questions
Is this program suitable for complete beginners?
Yes. It’s designed specifically for beginners, focusing on proper form, gradual progression, and building a solid foundation of strength and power.
Do I need any equipment?
No, this program is entirely bodyweight-based. The program’s structure – including exercise order, reps, set and rest times, training close to failure, and other variables – is designed to maximize intensity without requiring additional resistance or equipment.
What if an exercise is too difficult?
Modify as needed. For example, do push-ups on your knees or limit the range of motion. Prioritize good form and progress at your own pace.
