Leave the Gym Behind – 6 Week Bodyweight Training Plan

Free Bodyweight Training PlanStop going to the gym.

You have my permission. If anyone questions you, tell them it was my idea.

Whoa, whoa, whoa! Wait right there. I said you didn’t have to go to the gym. That doesn’t mean you don’t have to exercise. That’s crazy talk. You want to be healthy and happy, right?

Well you’re going to have to work at it. Thankfully, you can save time and money by ditching the gym. Workout at home instead. Use this free six week bodyweight training plan.  It’s your guide to a better body, in less time, without any equipment.

Check it out. It’s all here. A great workout awaits. Six weeks worth of them actually.

Check out the new Hybrid Athlete training plans here.


How long should the training sessions take?

Workouts will take about 45 minutes. Some will be a little shorter – think 30 minutes – others will go a little longer; about an hour.

How many days a week do i train?

During weeks 1-4 you will train four days during the week. Ideally this will take place on Monday, Wednesday, Friday and Saturday. However, you are free to structure your training days to accommodate you schedule. Three days are strength focused, using your own bodyweight to workout intervals and circuits. Day four is a cardiovascular training day.
During weeks 5 and 6 you will train five days during the week. Ideally this will take place on Monday, Tuesday, Thursday and Friday. Again, you are free to structure your training days to accommodate you schedule. Four days are strength focused and day five is a cardiovascular training day.

How long should I rest between Rounds and Circuits?

For the most part rest periods are specified. When there is no rest period given move fast, but don’t hurry. Form and safety come first, so make sure you nail the technique before you worry about your speed. During each circuit or set keep rest periods to 60 seconds max. Then, between circuits and sets rest up to 3 minutes.

What if I can’t keep up with the Training Schedule?

If the training schedule doesn’t work for you, make it work. Try not to skip workouts. Instead you can get them in when you can.

What about unfamiliar exercises and learning form?

If you don’t know how to perform an exercise or are not sure what it is reference the video library here: thehybridathlete.com/videos. If you can not find the exercise there, you can always search our YouTube channel, we are constantly uploading new videos.

What about nutrition?

You can’t out train poor nutrition, but there’s no secret diet – it’s called willpower. 80% of the time eat real food; lean meat, veggies, fruit, nuts and seeds. Don’t eat foods that come out of a box or bag; no grains, bread, sugar or starch. If you want a more detailed look at nutrition check out our healthy eating guide.

What should I do for a Warmup?

A dynamic warm-up is the method we use to prepare your body for exercise. Done correctly, a dynamic warm-up will use continuous movement to transition from a resting heart rate and body temperature to a working heart rate. The idea here is to get your heart going, increase core temperature and break a sweat.
Each session will be assigned a warm-up A, B, or C.

Warm-up A:
3 rounds, 30 seconds each
Jumping Jack
Instep Stretch
Arm Circles (forward /backward, large/small)
Trunk Rotation (right and left)
Warm-up B:
3 Rounds, 30 seconds each
Steam Engine
Trunk Rotation
Foam Roll IT Band and Quads (If possible)
Warm-up C (Cardio Warm-up)
4 Rounds
5x BW Squat
5x Multi-direction Leg Swing
5x Alternate Lunge (each leg)


Week 1



Week 2


Week 3



Week 4


Week 5


Week 6