# Bodyweight Two-Muscle-Pair Split

> An intermediate 4-day bodyweight program pairing synergistic muscle groups each session for maximum efficiency without any equipment.

Goal: General Fitness · Level: Intermediate · Equipment: Bodyweight · 4 days/week · ~55 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/gf-bodyweight-intermediate-2muscle

## Overview

An intermediate bodyweight program built around smart muscle pairing — no equipment, just results.

## The Program

### Day 1 – Chest & Triceps — Chest & Triceps

- **Push-Up** — 4 sets × 8-12 reps, rest 90s
- **Wide Push-Up** — 4 sets × 8-12 reps, rest 90s
- **Decline Push-Up** — 3 sets × 10-12 reps, rest 60s
- **Diamond Push-Up** — 3 sets × 10-12 reps, rest 60s
- **Plank** — 3 sets × 30s, rest 45s

### Day 2 – Back & Biceps — Back & Biceps

- **Table Inverted Row** — 4 sets × 8-12 reps, rest 90s
- **Doorframe Row** — 4 sets × 8-12 reps, rest 90s
- **Superman** — 3 sets × 12-15 reps, rest 60s
- **Bird Dog** — 3 sets × 12-15 reps, rest 45s
- **Dead Bug** — 3 sets × 12-15 reps, rest 45s

### Day 3 – Shoulders & Core — Shoulders & Core

- **Pike Push-Up** — 4 sets × 8-12 reps, rest 90s
- **Decline Push-Up** — 3 sets × 10-12 reps, rest 60s
- **Side Plank** — 3 sets × 30s, rest 45s
- **Bird Dog** — 3 sets × 12-15 reps, rest 45s
- **Dead Bug** — 3 sets × 12-15 reps, rest 45s

### Day 4 – Legs & Glutes — Legs & Glutes

- **Bodyweight Squat** — 4 sets × 8-12 reps, rest 90s
- **Hip Thrust (Bodyweight)** — 4 sets × 10-12 reps, rest 90s
- **Reverse Lunge** — 3 sets × 10-12 reps, rest 60s
- **Single-Leg Glute Bridge** — 3 sets × 12-15 reps, rest 45s
- **Wall Sit** — 3 sets × 30s, rest 45s

## Safety notes

Warm up for 5 minutes before each session. Stop any exercise that causes sharp joint pain. Progress at your own pace.