Building muscle doesn’t always require a gym or fancy machines. You can do it right at home using just your bodyweight. With the right workout split, you can train different muscles each day and still give your body enough time to recover.
In this blog, we’ll go over a simple 5-day bodyweight workout split. It’s designed to help you build muscle using only exercises you can do with no equipment. You’ll target different parts of your body each day to avoid overtraining and to keep your muscles growing.
Let’s get into it.
Why Bodyweight Workouts Work for Muscle Building
Bodyweight workouts can build real muscle if you follow a structured plan. They rely on compound movements, which means you work more than one muscle at a time. Think push-ups, squats, and planks.
These exercises improve muscle control and joint strength. They’re also easier on your joints compared to heavy weights. And you can scale them up as you get stronger.
You don’t need a gym. You just need consistency, effort, and smart training.
The 5-Day Bodyweight Split Overview
Here’s how the split looks:
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Legs
- Day 4: Core & Mobility
- Day 5: Full Body Conditioning
Each day has a clear focus. It gives other muscles time to recover while you train another group. This helps with muscle growth and reduces injury risk.
Day 1: Push Day
On push day, you’ll train the muscles that help you push things away from your body. That’s your chest, shoulders, and triceps.
Warm-up (5 minutes)
- Arm circles
- Shoulder rolls
- Wrist stretches
- Push-up shoulder taps
Workout
- Push-ups – 4 sets of 12
Start with regular push-ups. Lower yourself slowly and push up strong. - Pike Push-ups – 3 sets of 8
These hit your shoulders. Keep your hips high and head down. - Diamond Push-ups – 3 sets of 10
Great for triceps. Keep your hands close under your chest. - Slow Negative Push-ups – 2 sets of 6
Take 5 seconds to lower yourself. Builds strength and control.
Cool-down
Stretch your shoulders and triceps. Hold each stretch for 20 seconds.
Day 2: Pull Day
Pull exercises are harder with bodyweight. You’ll focus on biceps, back, and grip strength using creative movements.
Warm-up (5 minutes)
- Arm swings
- Doorway rows (light pulls)
- Shoulder blade squeezes
Workout
- Inverted Rows (under table or bar) – 4 sets of 10
Keep your core tight. Pull chest up to the surface. - Towel Curls (loop towel around pole) – 3 sets of 12
Use your biceps to pull yourself up slightly. If too hard, just hold the tension. - Superman Pulls – 3 sets of 15
Lay on your stomach. Lift your chest and pull arms down toward ribs. - Reverse Snow Angels – 2 sets of 12
Great for upper back and posture.
Cool-down
Stretch your biceps and lats gently. Breathe deeply as you stretch.
Day 3: Leg Day
Bodyweight leg day can be brutal if you go hard. You’ll target quads, hamstrings, calves, and glutes.
Warm-up (5 minutes)
- Bodyweight squats
- Walking lunges
- Leg swings
- Calf raises
Workout
- Bulgarian Split Squats (use a chair) – 3 sets of 10 each leg
This move builds balance and strength. Keep your front knee above your ankle. - Wall Sits – 3 sets of 30-60 seconds
Feel the burn in your thighs. Keep your back flat on the wall. - Glute Bridges – 3 sets of 15
Squeeze your glutes at the top. Add a pause for more intensity. - Single-Leg Calf Raises – 3 sets of 12 each leg
Hold something for balance. Focus on the full stretch and lift.
Cool-down
Stretch your quads, hamstrings, and glutes. Hold each for 30 seconds.
Day 4: Core & Mobility
Core training is about more than just abs. It helps with posture, stability, and injury prevention. This day also includes mobility work to keep your joints healthy.
Warm-up (5 minutes)
- Cat-cow stretch
- Hip circles
- Side bends
- Gentle twists
Workout
- Plank with Shoulder Taps – 3 sets of 20 taps
Keep hips still as you tap. - Hollow Body Hold – 3 sets of 20-30 seconds
Engage your entire core. Keep your lower back on the floor. - Dead Bug – 3 sets of 10
Move opposite limbs slowly. Focus on control. - Side Plank Raises – 2 sets of 10 each side
Strengthens obliques and hips. - Cobra Stretch & Hip Openers – 3 rounds
Hold each stretch for 30 seconds.
Cool-down
Do deep breathing and stretch your spine and hips. This helps you recover faster.
Day 5: Full Body Conditioning
The final day combines cardio and strength. You’ll move fast and get your heart rate up. It’s great for burning fat while keeping muscle.
Warm-up (5 minutes)
- Jumping jacks
- High knees
- Arm swings
- Air squats
Workout (3 rounds, rest 1 minute between rounds)
- Jump Squats – 15 reps
Land soft. Use your arms for power. - Push-up to Knee Tap – 10 reps
Push-up, then tap opposite knee. - Mountain Climbers – 20 seconds
Go fast but stay controlled. - Lunge to Kick – 10 reps each leg
Step back into a lunge, then kick forward. - Plank Jacks – 20 seconds
Keep your core tight. Jump feet in and out.
Cool-down
Stretch your whole body. Breathe slowly and relax.
How to Make Progress Without Weights
With bodyweight workouts, progress comes from:
- Adding more reps
- Slowing down the movement
- Adding holds or pauses
- Doing harder versions of exercises
For example, regular push-ups can become archer push-ups. Squats can become jump squats or pistol squats. Keep challenging yourself.
You can also use time under tension. This means slowing down each rep to make the muscles work harder.
Tips to Stick With the Plan
Here’s how to stay on track:
- Pick a set time each day to work out
- Follow the same warm-up and cool-down so it becomes a habit
- Track your reps so you can see progress
- Don’t skip rest days
- Listen to your body and modify if needed
If you miss a day, don’t panic. Just pick up where you left off. It’s all about consistency.
Rest and Recovery Are Important
Even though this is a 5-day plan, rest is still key. Your muscles grow when you rest, not just when you train.
Make sure you sleep well. Eat enough protein and drink water. Stretch a few times during the week to avoid tightness.
What to Expect After 4 Weeks
If you follow this plan for 4 weeks, here’s what you might notice:
- Improved muscle tone
- Better control and coordination
- Stronger core
- More energy and focus
- Leaner body from increased activity
This plan is great for beginners and even intermediate fitness lovers. You don’t need fancy moves. Just your body and some daily effort.
Final Thoughts
You don’t need to lift heavy weights to get stronger. This 5-day bodyweight workout split gives your body everything it needs to build muscle, burn fat, and feel better.
Train smart. Stay consistent. And remember, your body is your best gym.
Let this plan be your start. You’ll be surprised how far your own body can take you.
