Free Bodyweight Workout Program PDF You Can Start Today

A simple no-equipment plan with a smarter way to track your workouts

Published on April 24, 2025

Trying to get fit without a gym? A bodyweight workout program PDF is a great place to start. You don’t need dumbbells, machines, or even a gym membership. Just your body, a little space, and a plan you can stick to.

We’ve laid out a full 4-week routine you can follow from home. Each workout is designed to help you move better, feel stronger, and build muscle with just your body weight.

Why Bodyweight Workouts Work

Bodyweight exercises are powerful. They use your own weight for resistance, which means they naturally scale with your strength level. Whether you’re doing push-ups, squats, or planks, your body becomes the gym.

These types of workouts help:

Build lean muscle
Improve balance and coordination
Strengthen major muscle groups
Burn fat while preserving strength

They’re also great for people of all fitness levels because you can adjust reps or form to fit your needs.

4-Week Bodyweight Program Overview

This plan includes 4 workouts per week. Each session takes 20–30 minutes and hits key muscle groups like chest, legs, core, and back.

Day 1 – Full Body Basics

Bodyweight squats – 3 sets of 15
Push-ups – 3 sets of 10
Glute bridges – 3 sets of 15
Forearm plank – 3 sets of 20 seconds

Day 2 – Core + Lower Body

Lunges – 3 sets of 12 (each leg)
Sit-ups – 3 sets of 15
Leg raises – 3 sets of 10
Side plank – 2 sets of 20 seconds per side

Day 3 – Upper Body Focus

Push-ups – 3 sets of 15
Tricep dips (on chair) – 3 sets of 12
Wall walk or plank walk – 3 sets of 30 seconds
Superman hold – 3 sets of 20 seconds

Day 4 – Endurance & Mobility

Jumping jacks – 3 sets of 30
High knees – 3 sets of 30 seconds
Squat pulses – 3 sets of 20
Stretch or light yoga – 10 minutes

Repeat this cycle each week for 4 weeks. On rest days, go for a walk or do light stretching.

PDF Workout Plans Are Great — But Limited

Many people download a bodyweight workout program PDF to keep their routine simple and portable. But there’s a problem — PDFs don’t adapt as you grow stronger, and they don’t keep track of your progress.

You might forget how many reps you did last week or lose motivation without feedback. And if you're skipping rest days or modifying exercises, the PDF won't adjust with you.

PumpPal Tracks Your Workouts Smarter

PumpPal gives you all the benefits of a PDF and more:

Tracks your sets, reps, and rest between exercises
Reminds you to work out on schedule
Adjusts workouts based on your progress
Lets you rate your workouts to spot trends
Stores all your routines and history in one place
Works even when you’re offline

Instead of printing out another PDF workout routine, try PumpPal. It gives you structure, tracks your growth, and keeps you on pace — all in your pocket. Start smarter. Stay stronger.