Bodyweight Workout Routine to Build Muscle and Strength


Weightlifting is typically the chosen method for vegetarian bodybuilders to build muscle and strength. However, adding a bodyweight workout routine to the mix can amplify your gains. It can also infuse more variety and dimension to your training.
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Weightlifting is typically the chosen method for vegetarian bodybuilders to build muscle and strength. However, adding a bodyweight workout routine to the mix can amplify your gains. It can also infuse more variety and dimension to your training.

If you train hard with heavy weights throughout the year, your joints will probably need periodic rest. You can use this bodyweight workout routine as a two-week break for your joints to recover, allowing you to train even harder in the long run. Trust me, it matters when you hit your thirties and start to feel the cumulative effects.

Don’t think that a bodyweight workout routine has to be easy, either.

Just keep the rest time between sets short, and use crisp, controlled power throughout. Eventually, you can use more explosive movements (while going slow on the negatives*).

There are countless variations of bodyweight moves and regiments available, but you need to be able to execute the basics before moving on to the advanced.

*Negatives: For example, while executing squats, the negative movement is when you are going down towards the ground. In pull-ups, the negative movement again is when you lower yourself down. The “negative” is always the opposite movement of the pushing or pulling movement required.

This bodyweight workout routine is geared towards the beginner wants a more basic routine, and serves as a full-body workout. Let’s get to it!

Weekly Schedule

  • Day 1: Upper-Body
  • Day 2: Lower-Body
  • Day 3: Core-Abs, Cardio
  • Day 4: Upper-Body
  • Day 5: Lower-Body
  • Day 6: Core-Abs, Cardio
  • Day 7: Rest

Upper-Body Day

Lower-Body Day

  • Deep Squats (Quads-Glutes)
  • Split-Squats (Quads-Glutes) *instructional video*
  • Lunges (Quads-Glutes)
  • Calve Raises (Calves)

Core-Abs Day

Notes

  • Five sets of each exercise
  • 60 seconds rest in between sets
  • Quantity of repetitions (reps) will vary depending on the exercise
  • Reps should be executed at no more than 90%* effort most of the time
  • Quality over quantity is the most efficient way to build strength

*Because it takes the central nervous system longer to recover than skeletal muscle, I don’t recommend performing all sets at 100% effort (failure).

Advanced Bodyweight Workouts

10-Day Recurring Schedule

  • Day 1: Chest/Shoulders/Triceps + Deep Squats
  • Day 2: Abs, Cardio or Yoga
  • Day 3: Back/Biceps
  • Day 4: Split-Squats/Lunges
  • Day 5: Abs, Cardio or Yoga
  • Day 6: Chest/Shoulders/Triceps + Deep Squats
  • Day 7: Abs, Cardio or Yoga
  • Day 8: Back/Biceps
  • Day 9: Split-Squats/Lunges
  • Day 10: Abs, Cardio or Yoga

Upper-Body

*I know dumbbells are technically free weights, but they are super-easy to purchase and store for convenience.

Lower-Body

  • Deep Squats (Quads-Glutes)
  • Split-Squats (Quads-Glutes) *instructional video*
  • Lunges (Quads-Glutes)
  • Calve Raises (Calves)

Abs Day

Notes

  • 15-20 total sets per workout session (any more will overload* your central nervous system and be counterproductive).
  • 5/5 slow repetitions, meaning you will count five seconds going up, and five seconds going down (or vice versa).
  • 60 seconds rest in between sets.
  • Alternate sets between upper body exercises and lower body exercises. For instance, you may start with a set of push-ups, wait 60 seconds, then do a set of deep squats, and return to execute another set of push-ups, etc.

*Because it takes the central nervous system longer to recover than skeletal muscle, I don’t recommend training until the wheels fall off. Always training to failure taxes your central nervous system in such a way, that it takes your body much longer to recover. Our body is a system, and training while still in a weakened state doesn’t provide the optimal conditions for gains.

Increase Intensity

The easiest way to make a bodyweight exercise more challenging is by adjusting your hands or feet. Using the push-up as an example, a simple beginner position can be modified by elevating your feet up in the air and onto a bench or box. You could also place your hands immediately together (diamond push-ups), or on a medicine ball or Kettlebells.

Need More Bodyweight Exercises?

I encourage you to try the indicated protocol above for at least four weeks and journal each session before getting more nuanced with bodyweight training.

Watch this video about bodyweight workout routine – 10 MIN BODYWEIGHT WORKOUT (NO EQUIPMENT HOME WORKOUT!)

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – Bodyweight Workout Routine to Build Muscle and Strength

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