The Ultimate Bodyweight Progression Chart: From Beginner To Beast

Bodyweight Progression Chart

What is a bodyweight progression chart? Variably, bodyweight training is the most efficient way to build muscle, burn fat, and improve overall fitness. If you’re starting from zero to build your base in strength training, there’s no better way to do this than with bodyweight training. Chances are you’ve heard this ton of times by now. But that’s because it’s true! There are so many benefits to starting with bodyweight training that it’s hard to ignore. If you’re entirely new to working out with your body weight, you can start by reading our Beginner Bodyweight Guide. That way, you’ll have a solid understanding of the basics and be ready to hit the ground running for bodyweight training.

What is bodyweight training?

Bodyweight training, also known as calisthenics, is just training without weights. It’s just moving your body through space to complete a workout without using any external equipment like weights, machines, or machines. It’s just basic movements like push-ups, squats, handstands, and more that you can do anywhere, anytime! Bodyweight training is so popular because it’s insanely effective and insanely convenient. You can set your schedule, do it anywhere, and there are no expensive machines to buy or membership fees. There’s a reason why bodyweight training is the go-to for people who want to get fit, lose weight, and get strong without the hassles of other forms of exercise.

The three most basic moves in bodyweight training

The three basic moves in bodyweight training are push-ups, pull-ups, and squats. There are plenty of other moves you can do that work the core, arms, and legs more specifically, but these three are the basics. – Push-ups- This is the most basic bodyweight move you can do. It works your entire chest, arms, shoulders, back, and abs. – Handstands- Handstands are another essential move that works almost every muscle in your body. It’s an upper-body workout, but you’re doing it while in a vertical position. – Squats- Squats are one of the best exercises when it comes to building strength, building muscle, and improving your overall flexibility.

Bodyweight Progression Chart: 12 beginner bodyweight training workouts

  • Push-Ups – 2 sets of 20-30 push-ups with 1-2 minutes of rest in between each group.
  • Pull-Ups – 2 sets of 20-30 pull-ups with 1-2 minutes of rest in between each group.
  • Handstands – 2-3 sets of 5-10 second holds with 1-minute rest in between each set.
  • Wall Walks – 2-3 sets of 1-2 minutes with 1-minute rest in between each set.
  • Hanging Leg Raises – 2-3 sets of 15-20 leg raises with 1-2 minutes of rest in between each group.
  • One-Armed Handstand Push-Ups – 2-3 sets of 10 one-armed push-ups with 1-2 minutes of rest in between each set.
  • Air squats – 2-3 sets of 20-30 air squats with 1-2 minutes of rest in between each group.

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Bodyweight Progression Chart: 25 easy bodyweight push-up variations for beginners

  • Start with a push-up variation and add more reps and sets each week until you’ve hit your goal.
  • First, start with just a push-up in each hand and add one hand every week.
  • Start with push-ups on your knees, and add a push-up on your toes every week.
  • Start with push-ups on your knees, elbows, and hips, and add push-ups on your elbows, wrists, and knees every week.
  • First of all start with push-ups on your knees, elbows, and wrists, and add push-ups on your elbows, wrists, and hips every week.
  • Start with push-ups on your knees, elbows, and wrists, and add push-ups on your elbows, wrists, and hips every week.
  • Start with push-ups on your knees, elbows, and wrists, and add push-ups on your elbows, wrists, and hips every week.

33 beginner bodyweight suspension training workouts

Pull-ups are one of the best exercises for building overall strength and muscle mass. But it’s also one of the most challenging exercises to perform for a beginner, especially if you’re a beginner bodybuilder. That’s where the suspension trainer comes in handy. It allows you to perform a wide variety of reps and sets to get you on your way to building strength and muscle mass.

  • Start with ten pull-ups with 1-2 minutes of rest between each set.
  • Then switch to 10 push-ups with 1-2 minutes of rest in between each set.
  • Then switch to a set of 10 chin-ups with 1-2 minutes of rest between each set. Finally, finish with a set of 10 weighted dips with 1-2 minutes of rest between each set.

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44 advanced bodyweight training routines for total-body transformation

Just like with bodyweight training, there are tons of different routines you can follow for workouts for your bodyweight. The thing is, these routines aren’t all created equally. We put together this advanced bodyweight training guide for total-body transformation. It’s a 52-day routine that progressively builds strength and muscle with each workout. You’ll do five different workouts per week, with enough rest to allow your muscles to recover fully. Each activity is packed with five other exercises to get a ton of bang for your buck.

  • First Day – Back and Shoulder
  • Second Day – Chest and Biceps
  • Third Day– Legs and Calves
  • Fourth Day – Cardio and Core
  • Fifth Day – Rest/recovery

Bodyweight Progression Chart

Suppose you’ve been searching for a way to get fit and get results without having to buy any expensive equipment or join any gyms. In that case, bodyweight training might be the perfect solution for you! These moves are super easy to do, can be done anywhere, and don’t require special equipment. So now you know, you can start building strength and muscle with your bodyweight training and see what all the hype is about!

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