Advanced Bodyweight Workout Plan | 100% Free And Effective

You can start with the advanced bodyweight workout plan once you have done the beginner’s bodyweight workout plan followed by bodyweight workout plan level-2 each for at least 3-4 weeks.

As I always said, people underestimate bodyweight workouts but, when done right a bodyweight workout plan can be really effective and show you desired results. And, the best part about it is that you can do these exercises at home with no to minimum equipment. Your body’s weight is your greatest equipment.

Also read, How can bodyweight workout plan or calisthenics help in building muscles?

There are different exercises for different muscles. And, there are a lot of workout programs available for all of these. 

This advanced bodyweight workout plan (like the beginners and intermediate one) covers all these major muscle groups. 

So let us get into the level-3 of the bodyweight workout plan. 

Get ready to lose some sweat and gain some muscles!

Advanced Bodyweight Workout Plan(Level-3)

Hanging exercises are one of the best ones for any bodyweight workout plan and calisthenics. 

Hanging Bat Crunches (40 repeats per set)

bodyweight workout plan

Bat crunches when done while hanging is a tough and effective exercise to your advanced bodyweight workout plan. It is great for your core and will help you with getting fine 6-pack abs. 

How to do it? 

  • Hang from a bar (or rings) 
  • Keep your legs straight, chest up, and support your abs and glutes.
  • Now, bring your knees up to hip height. 
  • Stay there for a second, then lower your feet back to the start.

The primary muscles involved are the rectus abdominis and the secondary muscles involved are transverse abdominis. 

To understand abs muscle anatomy better, click here

1 Arm Chinups (10 repeats with each arm)

bodyweight workout plan

Chinups are another great hanging exercise. The intensity of these exercises will make you feel like you are following an advanced bodyweight workout plan. 

Chinups are great for your arms, shoulders, and back. 

How to do it? 

  • Face the pull-up bar and grab it with one of your hands(say right). 
  • Your palms should be facing your body. Hold the forearm with your other hand(left). 
  • Inhale and pull your chin up to the bar. (Elbows should be pointing forward.)
  • While exhaling, lower your body to the initial position slowly until your arms are straight. (Do not give your elbows a jerk.) 
  • Repeat with the other arm. 

The primary muscles involved are the latissimus dorsi, teres major, and biceps and the secondary muscles used are the trapezius (lower and middle) and the rhomboids. 

To understand arm muscles anatomy better, click here.

X Pushups (40 repeats per set)

X pushups are crazy and exhausting pushup variations. But, the pain is always worth it. This is potentially the best exercises in this advanced bodyweight workout plan. These are great for the upper body. 

How to do it?

  • Get into a push-up position with your arms crossed and stable your self.  
  • Do a pushup while maintaining the crossed arms. 
  • Repeat. 

The muscles worked here are, anterior and medial deltoids, pectoralis major and minor, and triceps. 

Check out the best chest workout with crazy pushup variations

Pistol Squats (10 repeats with each leg)

bodyweight workout plan

Pistol squats are great for leg strength and also improve body balance. It is one of the most beneficial exercises in this advanced bodyweight workout plan. 

How to do it? 

  • Stand straight with your arms relaxed on the sides.
  • Raise one of your legs(right) and both your arms in front of you. 
  • Toes of the raised foot and the fingers of both the arms should be pointing forward. 
  • Fold the leg placed on the floor (slowly) and lower your body while keeping the raised led straight. 
  • The extended arms will help you maintain a balance and make sure to not touch the floor with the raised leg.  
  • Lower as much as you can, then get back up straight. 
  • Repeat with the other leg(left). 

The muscles worked here are, Quadriceps, Abdominals, Obliques, Glutes.

Check out the best bodyweight workout plan for legs.

Single-Leg Burpees (40 repeats per set)

Burpees are one of the basic bodyweight exercises and single-leg burpees are its variation. The version is tougher and more effective and therefore a perfect fit for an advanced bodyweight workout plan. 

How to do it? 

  • Stand straight with your hands close to your body. 
  • Jump with your hands straight above your head.
  •  Get back on the floor in a squat like position. 
  • Jump backward, just with feet into a high plank or push-up position.
  • Jump back to the squat position with the help of your arms and stand up straight.

Burpees are full-body activators, and therefore, one of the best cardio workouts, as well. It helps strengthen the core, arms, and legs.

Mountain climbers with Mule kicks (40 repeats per set) 

medium intensity cardio
Step of doing the Mountain climber exercise

This exercise has the benefits of two exercises; mountain climbers and mule kicks. 

And, this makes it an effective and tough exercises for an advanced bodyweight workout plan. 

How to do it?

  • Get into a push-up position.
  • With the butt a little high, to look like a mountain (maybe).
  • Now lift the knees one by one, to make them touch the chest.
  • And, the core should feel the pressure by thighs.

Note-  Do not lift your butt too high, feel the stress.

  • One life with each leg counts a repeat.
  • Do 2repeats of mountain climbers and then do a mule kick. 
  • For mule kick, from the push-up position, lift both your legs of the floor and kick upwards like a mule. 
  • So, this goes like, left-right-left-right-kick, and so on. 

The primary muscles involved are obliques and the secondary muscles involved are the quads. 

Checkout our HIIT routine for more such exercises. 

Box Jumps (20 repeats per set)

bodyweight workout plan

Now, this one seems very easy, though it is simple to do and understand but, when you do it, you will know. It is the best exercise to end your advanced bodyweight workout plan because you will instantly need a lot of rest after this. 

How to do it? 

  • Take a box, a bench, or anything stable. 
  • Stand in front of or behind it. 
  • Jump on it from the floor, then jump back to the floor. 

The primary muscles involved are glutes, quads, calves, and hamstrings.

CHECKOUT our latest calisthenics for beginners’ routine.  

Breathe, Have a break!


  • Do not immediately drink water after the workouts.
  • Let your breath get natural the first 30seconds. Then drink a sip of water or two.
  • Start the next exercise after at least 30seconds of having water.
  • During the mid-set rest, avoid drinking water.
  • Stand in the place and keep moving. Else, your body may lose the heat, and you will not be able to do the second set.
  • After finishing the routine and you can have as much water as you want. (Only after your breath is back to usual.)
  • Make sure you do all of the workouts in the right posture

This was your level-3 of a bodyweight workout plan, that you can do at home, with absolutely no equipment. 

All the best. 

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