This workout plan for experienced athletes consists of exercises that are performed with the own body weight. You work out the entire body in a circuit training. You train 3 to 4 times per week performing 3 sets of each exercise.

Workout plan without machines for experienced athletes

Compared to weight training at the gym, within the training with the own body weight it is more difficult to differentiate between muscular endurance and muscle building. We rather focus on certain functionalities of the body and work out the muscles that perform these functions. But as our strength grows we can move on to more difficult variations until we reach a good level that can be maintained. We work out until muscle exhaustion or a rate of perceived exertion of hard.

In this workout plan we exercise in a double circuit. We divide the exercises into two groups and perform them in two consecutive circuits. Each circuit will be passed 3 times so we will work out each exercise in 3 sets.

Alternatively you could split the plan and work out the first circuit on one day and the second circuit on the next day. Then you could increase the number of sets to 4, 5, or even 6 for each exercise to achieve a high intense workout.

Workout plan

For the workout plan the following exercises are recommendable in that order:

  • First circuit/group

Back (latissimus)
Lat presses with lifted butt

Push-ups, feet rest elevated on bench, narrow hand position

Straight leg lifts with extended legs

Bicep curls, concentration curls against leg resistance

Triceps, chest
Dips on the floor

Upper back
Reverse flys, lying on the floor, extended outward rotated arms, end contraction

  • Second circuit/group

Calf raises, end contraction

Legs (thigh front)
Squats, end contraction

Thigh backside, butt, lower back
Glute bridges, feet rest elevated on bench, one leg raises alternately

Side plank

Legs (thigh front)
Straight leg raises, end contraction

Thigh backside, butt, lower back
Back leg lifts, lying on the floor, extended legs, end contraction

Before the actual workout it is recommendable to warm up the body for approximately 10 minutes. At the gym we could do this on the cross trainer or ergometer. At home we usually don’t have such equipment. If you have the time you could go for a walk at increased pace or take a short tour on the bicycle. If you don’t have the chance to warm up like this you could just go with the specific warm-up. Here, we perform one set of exercises at medium intensity for every muscle group we want to train that day. You could also prepare your joints and locomotor system for the coming training with mobility exercises, like rotations with the shoulders, arms, and hip. Also lifting and bending the legs lightly helps to get the body in training mode.

After the workout we can add a light endurance training of 10 to 30 minutes that helps us to actively regenerate. This could again be a walk outside at increased pace (or Nordic Walking) or a tour on the bicycle.

According to your personal objectives it is recommendable to add 2 or 3 endurance training sessions per week of at least 45 minutes. This could be outside on the bicycle, a running track or Nordic Walking. Work out at a rate of perceived exertion of medium to medium-to-hard.

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Here you will find a workout plan on the machine for experienced athletes.

The Fitness Guide carries on with:

Basics of nutrition

Workout plan experienced without machines

Workout plan experienced without machines

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