Physical Pillar Focused on Strength Building

Here’s a simple but effective bodyweight workout plan, no equipment needed. It’s focused on building strength, mobility, and endurance, and it’s scalable for any fitness level.

Bodyweight Workout Plan (4 Days a Week)

Structure:

• Duration: 4 weeks

• Schedule:
  

  • Day 1: Full Body Strength

  • Day 2: Core & Mobility

  • Day 3: Lower Body Focus

  • Day 4: Cardio & Conditioning

  • Optional Day 5: Active Recovery (stretching, walking)

Day 1: Full Body Strength

Repeat circuit 3x (Rest 30–60 secs between sets)

• Push-ups – 10–15 reps

• Bodyweight Squats – 15–20 reps

• Glute Bridges – 15 reps

• Superman Hold – 30 sec

• Wall Sit – 45 sec

• Incline Push-ups (on a table or bench) – 10 reps

• Plank – 30 sec

Day 2: Core & Mobility

Repeat circuit 2–3x

• Forearm Plank – 30 sec

• Side Plank (each side) – 20 sec

• Dead Bug – 10 reps per side

• Bird-Dog – 10 reps per side

• Lying Leg Raises – 10–15 reps

• Seated Forward Fold – 30 sec

• Cat-Cow Stretch – 30 sec

• Child’s Pose – 30 sec

Day 3: Lower Body Strength

Repeat circuit 3x

• Walking Lunges – 10 reps per leg

• Wall Sit – 1 minute

• Glute Bridges (feet elevated optional) – 15 reps

• Calf Raises – 20 reps

• Single-Leg Squats to Chair – 8 reps per leg

• Hamstring Stretch – 30 sec per leg

Day 4: Cardio & Conditioning

Repeat 3–4 rounds with 1-minute rest between rounds

• Jumping Jacks – 30 sec

• High Knees – 30 sec

• Mountain Climbers – 30 sec

• Bodyweight Squats – 20 reps

• Burpees (or step-back version) – 10 reps

• Plank Shoulder Taps – 30 sec

Day 5 (Optional): Active Recovery

• Gentle stretching, yoga, walking, or a light bike ride for 20–30 minutes.

Tips:

• Warm-up before each session (3–5 mins light movement/stretching).

• Adjust reps/time based on your level.

• Stay hydrated and listen to your body