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The Major Muscle Bodyweight Routine

This five-round beast recruits all of your major muscles and taxes your whole body.

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  • 30 min.

  • 5

  • No

The Major Muscle Bodyweight Routine
Ian Spanier
The Major Muscle Bodyweight Routine
Ian Spanier

WHAT IT IS

A five-exercise, five-round circuit that subs in full-body exercises for single-joint movements to target all the major muscles in your body. Pullups and bench dips will hit your arms and shoulders, while broad jumps and step-ups will build a strong lower body—calves included.

WHY IT WORKS

What makes this circuit so brutal is the exercise mechanics. Instead of a regular pushup, you bring one leg off the ground and to your elbow, making your core and arms work harder. This is a terrific way to hit all your major muscle groups.

SEE ALSO: The Stay-Home, Get Ripped Workout Plan

Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Inverted Row

Equipment
Barbell, Squat Rack
Sets
5
Reps
10
Rest
--
Exercise 2 of 5

Broad Jump

Equipment
Sets
5
Reps
5
Rest
--
*for distance
Exercise 3 of 5

Bench Dip

Equipment
Bench
Sets
5
Reps
10
Rest
--
Exercise 4 of 5

Knees to Inside Elbow (Pushup Position)

Equipment
Sets
5
Reps
5*
Rest
--
*Each side. Contract your obliques when your knee meets your elbow to make the move more difficult.
Exercise 5 of 5

Stepup

Equipment
Box
Sets
5
Reps
10
Rest
--
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