How many times a week can I do this bodyweight circuit?

Three to four times a week, with at least one rest day between sessions. If you train four times and the fourth session falls on a Sunday, it should be followed by a rest day before the next training week.

Why does the programme use so many repetitions?

Because body weight usually provides less resistance than heavy strength training with weights. The high repetition count makes the sets challenging despite the relatively low resistance.

How do I make the exercises harder as I get stronger?

Work gradually up to the prescribed number of repetitions, and once you can complete them all with good technique, switch to a harder variation instead of adding reps. Pushups can be done with the feet elevated or explosively, inverted rows become harder with the body more horizontal, and Bulgarian split squats can be done with a slower lowering phase or greater range of motion.

How long should the breaks be?

Keep breaks between exercises as short as possible, but long enough to perform the next exercise with good technique. After a full circuit, take a two to five minute break before the next round.

Which exercises are included in the programme?

Pushups, inverted rows, inchworms, jump squats, plank, burpees, dips, chins and Bulgarian split squats.

Effective Bodyweight Circuit Training for Muscle Growth | Hardworkout Magazine

Key takeaways

- The programme consists of nine bodyweight exercises performed as a circuit, with the full circuit repeated three times.

- The circuit can be performed three to four times a week, with at least one rest day between sessions.

- Training with lighter resistance can produce muscle growth comparable to heavier weights, provided the sets are taken close to exhaustion.

- Progression comes from switching to harder exercise variations once all repetitions can be completed with good technique, rather than from adding more reps.

- Rest between exercises should be kept as short as technique allows, with a two to five minute break between circuits.

You don't need a fully equipped gym to have an effective strength workout. This program is suitable for those who want to train the entire body using body weight and minimal equipment. You can train at home or at the gym. The program is also a good alternative when you don't have access to weights.

Who is this bodyweight programme for?

It is also suitable for those who want variation from regular strength training. The exercises target the upper body, legs, and core muscles. At the same time, you will challenge both strength and endurance.

In short

The training program works the entire body using body weight and requires minimal equipment.

The nine exercises are performed in a circuit, and the entire circuit is repeated three times.

The program can be performed 3-4 times a week with at least one rest day between sessions.