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Bench & Bodyweight Full Body

An intense 4-week circuit program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Just a bench and bodyweight: push-ups, squats, calves and planks alternate with bench ab work. 6 exercises, 3 sets of 12–15 reps with short rests. For people who already train confidently.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

6 exercises · 18 sets

Week 1, Mon — Circuit A

  • Twisting Sit-Up on Incline Bench
    Abs
    • 13 reps
    • 13 reps
    • 13 reps
  • Push-Ups
    Chest
    • 13 reps
    • 13 reps
    • 13 reps
  • Squats
    Legs
    • 15 reps
    • 15 reps
    • 15 reps
  • Lying Leg Raise on Incline Bench
    Abs
    • 13 reps
    • 13 reps
    • 13 reps
  • Подъем на носках
    Legs
    • 15 reps
    • 15 reps
    • 15 reps
  • Планка прыжки ноги в стороны
    Legs
    • 13 reps
    • 13 reps
    • 13 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 36 exercises · 18 sets
  • Squats — Legs
  • Lying Leg Raise on Flat Bench — Abs
  • Push-Ups — Chest
  • Планка подъем ног вверх — Legs
  • Sit-Up — Abs
  • Back Extension (Reverse Hyper) — Back
Day 56 exercises · 18 sets
  • Push-Ups — Chest
  • Twisting Sit-Up on Incline Bench — Abs
  • Подъем на носках — Legs
  • Lying Leg Raise on Incline Bench — Abs
  • Squats — Legs
  • Планка прыжки ноги в стороны — Legs
Day 86 exercises · 18 sets
  • Twisting Sit-Up on Incline Bench — Abs
  • Push-Ups — Chest
  • Squats — Legs
  • Lying Leg Raise on Incline Bench — Abs
  • Подъем на носках — Legs
  • Планка прыжки ноги в стороны — Legs
Day 106 exercises · 18 sets
  • Squats — Legs
  • Lying Leg Raise on Flat Bench — Abs
  • Push-Ups — Chest
  • Планка подъем ног вверх — Legs
  • Sit-Up — Abs
  • Back Extension (Reverse Hyper) — Back
Day 126 exercises · 18 sets
  • Push-Ups — Chest
  • Twisting Sit-Up on Incline Bench — Abs
  • Подъем на носках — Legs
  • Lying Leg Raise on Incline Bench — Abs
  • Squats — Legs
  • Планка прыжки ноги в стороны — Legs
Day 156 exercises · 18 sets
  • Twisting Sit-Up on Incline Bench — Abs
  • Push-Ups — Chest
  • Squats — Legs
  • Lying Leg Raise on Incline Bench — Abs
  • Подъем на носках — Legs
  • Планка прыжки ноги в стороны — Legs

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Bench & Bodyweight Full Body | Training plans | Workouter