Intermediate bodyweight program with dedicated chest, back, shoulders, arms and legs days. Provides focus-specific exercise pools for the supplement engine.
Bodyweight Body-Part Split is for intermediate trainees who want to push their bodyweight training to the next level by dedicating each session to a single muscle group and maximising the volume that muscle receives within that session. If you have been training consistently for six months or more, can perform 15 clean Push-Ups and 5 quality Table Inverted Rows, and want to see accelerated development in specific areas, this five-day split is built for you.
The week is structured across five dedicated sessions. Chest day uses Push-Up, Wide Push-Up, and Decline Push-Up variations to hit the pectorals from multiple angles. Back day combines Table Inverted Rows, Doorframe Rows, and Superman holds to build mid-back thickness and lower-back resilience. Shoulders day concentrates on the deltoids using Pike Push-Ups and Decline Push-Up variations. Arms day isolates the biceps and triceps through Diamond Push-Ups, Doorframe Rows for bicep engagement, and Plank shoulder taps for tricep stabilisation. Legs day delivers the highest volume lower body session of the week with Bodyweight Squats, Hip Thrusts, Single-Leg Glute Bridges, Reverse Lunges, and Wall Sits.
The bodypart split allows you to apply 15–20 sets to a single muscle group in one session — roughly double what a full-body workout allows in the same time. This concentrated stimulus is one of the primary drivers of hypertrophy in intermediate trainees, whose muscles have adapted to full-body work and now need greater stimulus per session to keep growing. Research supports the bodypart split as effective for intermediate lifters when weekly volume targets are met.
After eight weeks on this programme you can expect visible increases in shoulder roundness and upper chest definition, a noticeably stronger posterior chain from the dedicated back and Superman work, and significantly better quad and glute development from the high-volume Legs day.
This template is best suited to intermediate bodyweight athletes who want dedicated specialisation. It is not ideal for beginners (insufficient base strength) or for anyone who needs heavier external load to continue progressing — in that case, transition to a weighted intermediate programme.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Push-Up | 4 × 15-20 | 90s |
| Wide Push-Up | 3 × 12-15 | 90s |
| Diamond Push-Up | 3 × 10-12 | 90s |
| Decline Push-Up | 3 × 10-12 | 90s |
| Plank | 3 × 30s | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Table Inverted Row | 4 × 12-15 | 90s |
| Superman | 3 × 15 | 60s |
| Doorframe Row | 3 × 12 | 90s |
| Bird Dog | 3 × 10 per side | 45s |
| Dead Bug | 3 × 8 per side | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pike Push-Up | 4 × 10-12 | 90s |
| Decline Push-Up | 3 × 10-12 | 90s |
| Side Plank | 3 × 30s per side | 45s |
| Superman | 3 × 12 | 45s |
| Plank | 3 × 30s | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Diamond Push-Up | 4 × 10-15 | 90s |
| Table Inverted Row | 3 × 12 | 90s |
| Diamond Push-Up | 3 × 10-12 | 90s |
| Doorframe Row | 3 × 12 | 90s |
| Dead Bug | 2 × 8 per side | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Squat | 4 × 20 | 90s |
| Reverse Lunge | 3 × 12 per side | 90s |
| Hip Thrust (Bodyweight) | 3 × 20 | 60s |
| Wall Sit | 3 × 40s | 60s |
| Single-Leg Glute Bridge | 3 × 15 per side | 60s |
Five training days per week with two rest days. Each session is focused on a single muscle group and runs 45–55 minutes. Rest days are essential — each muscle group is worked to significant volume and needs 48–72 hours to recover before the next challenging session.
No equipment is required. You need a clear floor space, a sturdy table or low bar for inverted rows, and a doorframe for doorframe rows. Optionally, a pull-up bar would allow you to add Pull-Ups to the Back day, but the plan is fully effective without one.
Progress bodyweight training through three levers: volume (add reps or sets), tempo (slow the eccentric phase to 3–4 seconds), and variation (move to harder exercise variants). When standard Push-Ups become easy, progress to Archer Push-Ups, then to Single-Arm Push-Up negatives. For legs, progress from two-leg to single-leg variations. This progression ladder lasts far longer than most people expect.
After eight weeks of consistent training expect visible improvements in shoulder width and upper chest definition, stronger and more resilient back muscles, and well-developed quads and glutes from the dedicated Legs day. Your push-up variations will increase significantly in rep count and difficulty, and core stability from the plank and unilateral work will be noticeably improved.
Yes — this plan is specifically designed for the intermediate level. The benchmark for entry is the ability to perform 15 clean Push-Ups and at least 5 quality inverted rows. If you cannot yet reach these numbers, complete a beginner bodyweight programme first and return to this plan when you meet the standards.
Yes, this plan is appropriate for most people over 50. Bodyweight training is inherently low-impact and joint-friendly. However, ensure your warm-up is thorough — at least 8–10 minutes at this age — and be particularly attentive to shoulder mobility before the Decline Push-Up and Pike Push-Up exercises. If you experience any joint pain rather than muscle fatigue, back off the volume and consult a physiotherapist.
Warm up before each session. Rest fully between sets to maintain quality.
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