4 Week

Anabolic Bodyweight
Workouts
 4 Week Anabolic Bodyweight Workouts
Inside this guide you’ll have 4 weeks of workouts completely designed for you. No
guesswork needed. Just follow the plan as designed for exciting bodyweight workouts
that challenges your fitness and help you pack on lean muscle and boost strength.

If you have any questions regarding the substitution or execution of any exercises,
please email us at support@anabolicworkouts.com and we will speedily reply to your
email within 24 hours.

To accelerate your results this month, be sure to follow the guidelines in the 4-week
Anabolic Eating meal plan. Where you’ll have access to mouth-watering meals that
support an anabolic state.

Again, if you have any questions regarding meal prep, plans, nutrition timing, or the
Anabolic Eating “way”, please email us at support@anabolicworkouts.com and we’ll
respond promptly to assist you in getting the very most out of the nutrition protocol.

Lastly, you’ll want to flip through the Anabolic Academy Digital Newsletter and read
up on the latest science and strategies for increasing your testosterone and growth
hormones levels, improving your sex-drive, skyrocketing your energy, building more
muscle, and succeeding in life and longevity.

Before beginning the workouts in this digital guide, please speak with your medical
doctor to confirm you are healthy for this fitness program. These workouts are both
challenging and powerful for helping you build strength, size, and muscle density by
leveraging your own bodyweight.

If by any chance you miss a workout, return to it next workout (do not skip around).

You can also combine this routine with the 4 week anabolic weight lifting program if
you would like a combination of lifting weights and working out utilizing your own
bodyweight. Enjoy.

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 Week 1
Workout 1 (push)

Exercise Reps Sets Rest

PUSH UP 10 REPS 3 SETS 90 SEC
Dive bomb Push Up 5 reps 3 sets 90 sec
Isometric Push Up Hold 1 rep 1 set muscle completion
Bodyweight Skull
10 reps 3 sets 90 sec
Crushers
Bodyweight Dips 10 reps 3 sets 90 sec

(Push) Anabolic Finisher Set

KNEE PUSH UP 15 REPS - 30 SECONDS

Knee Push Up 30 reps - 30 seconds
Standing Inverted Push
30 reps - 30 seconds
Up
Standing Inverted Push
30 reps - 30 seconds
Up

Notes for workout:

Adjust exercises based on your current strength level. (i.e. if you can’t perform a dive-
bomb push-up, perform on your knees instead of your toes.)

*Muscle completion: term meaning “failure”

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 1
Workout 2 (pull)

Exercise Reps Sets Rest

UNDERHAND CHIN
10 REPS 3 SETS 90 SEC
UP
Wide Grip Inverted Row 5 reps 3 sets 90 sec
Isometric Wide Grip
1 rep 1 set muscle completion
Inverted Row Hold
Isometric Curl w/ towel 1 rep 3 sets 30 sec
Isometric Chin Up Hold 1 rep 1 set muscle completion

(Pull) Anabolic Finisher Set

AUSTRALIAN BICEP
15 REPS - 30 SECONDS
CURL
Australian Bicep Curl
(bring feet an inch 30 reps - 30 seconds
closer to butt)
Australian Bicep Curl
(bring feet an inch 30 reps - 30 seconds
closer to butt)
Australian Bicep Curl
(bring feet an inch 30 reps - 30 seconds
closer to butt)

Notes for workout:

Adjust exercises based on your current strength level. (i.e. if you can’t perform an
underhand chin-up, perform a half or quarter chin up.)

*Muscle completion: term meaning “failure”

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 1
Workout 3 (lower)

Exercise Reps Sets Rest

SQUAT 30 REPS 3 SETS 90 SEC
Alternating Lunge 15 reps per leg 3 sets 90 sec
Squat and hold 1 rep 1 set muscle completion
Hip Bridge 15 reps 3 sets 30 sec
Standing Calf Raises 30 reps 3 sets 30 sec

(lower) Anabolic Finisher Set

SQUATS 15 REPS - 30 SECONDS

Squats 30 reps - 30 seconds
Squats 30 reps - 30 seconds
Squats 30 reps - 30 seconds

Notes for workout:

Adjust exercises based on your current strength level. (i.e. if you can’t perform a full
squat due to joint pain, perform a partial squat.)

*Muscle completion: term meaning “failure”

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 2
Workout 1 (push)

Exercise Reps Sets Rest

PUSH UP 15 REPS 3 SETS 90 SEC
Close Grip Push Up 5 reps 3 sets 90 sec
Isometric Push Up Hold 1 rep 1 set muscle completion
Bodyweight Skull
15 reps 3 sets 90 sec
Crushers
Bench Bodyweight Dips 15 reps 3 sets 90 sec

(Push) Anabolic Finisher Set

WALL SKULL
15 REPS - 30 SECONDS
CRUSHERS
Wall Skull crushers
30 reps - 30 seconds
(bring feet 1 inch closer)
Wall Skull crushers
30 reps - 30 seconds
(bring feet 1 inch closer)
Wall Skull crushers
30 reps - 30 seconds
(bring feet 1 inch closer)

Notes for workout:

Adjust exercises based on your current strength level. (i.e. if you can’t perform a close
grip push-up, perform on your knees instead of your toes.)

*Muscle completion: term meaning “failure” - go longer than you did last week on
this set to elicit progressive overload growth response.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 2
Workout 2 (pull)

Exercise Reps Sets Rest

UNDERHAND CHIN
12 REPS 3 SETS 90 SEC
UP
Wide Grip Inverted Row 8 reps 3 sets 90 sec
Isometric Wide Grip
1 rep 1 set muscle completion
Inverted Row Hold
Pretzel Curl (right arm) 10 reps 3 sets 30 sec
Pretzel Curl (left arm) 10 reps 3 sets 30 sec

(Pull) Anabolic Finisher Set

AUSTRALIAN BICEP
15 REPS - 30 SECONDS
CURL
Australian Bicep Curl
(bring feet an inch 30 reps - 30 seconds
closer to butt)
Australian Bicep Curl
(bring feet an inch 30 reps - 30 seconds
closer to butt)
Australian Bicep Curl
(bring feet an inch 30 reps - 30 seconds
closer to butt)

Notes for workout:

For pretzel curl, look at video #4 in this article

*Muscle completion: term meaning “failure” - go longer than you did last week on
this set to elicit progressive overload growth response.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 2
Workout 3 (lower)

Exercise Reps Sets Rest

SQUAT 45 REPS 3 SETS 90 SEC
Alternating Lunge 15 reps per leg 3 sets 90 sec
Squat and Hold 1 rep 1 set muscle completion
Squat Jump 15 reps 3 sets 30 sec
Standing Calf Raises 30 reps 3 sets 30 sec

(lower) Anabolic Finisher Set

SQUATS W/ TOE
15 REPS - 30 SECONDS
RAISE
Squats w/ toe raise 30 reps - 30 seconds
Squats w/ toe raise 30 reps - 30 seconds
Squats w/ toe raise 30 reps - 30 seconds

Notes for workout:

Adjust exercises based on your current strength level. (i.e. if you can’t perform a full
squat due to joint pain, perform a partial squat.)

*Muscle completion: term meaning “failure”

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 3
Workout 1 (push)

Exercise Reps Sets Rest

PUSH UP 20 REPS 3 SETS 90 SEC
Wide Grip Push Up 10 reps 3 sets 90 sec
Isometric Push Up Hold 1 rep 1 set muscle completion
Bodyweight Skull
20 reps 3 sets 90 sec
Crushers
Bodyweight Dips 10 reps 3 sets 90 sec

(Push) Anabolic Finisher Set

KNEE PUSH UP 15 REPS - 30 SECONDS

Knee push up 30 reps - 30 seconds
Standing Inverted Push
30 reps - 30 seconds
Up
Standing Inverted Push
30 reps - 30 seconds
Up

Notes for workout:

Adjust exercises based on your current strength level. (i.e. if you can’t perform a close
grip push-up, perform on your knees instead of your toes.)

*Muscle completion: term meaning “failure” - go longer than you did last week on
this set to elicit progressive overload growth response.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 3
Workout 2 (pull)

Exercise Reps Sets Rest

UNDERHAND CHIN
12 REPS 3 SETS 90 SEC
UP
Wide Grip Inverted Row 10 reps 3 sets 90 sec
Isometric Wide Grip
1 rep 1 set muscle completion
Pull Up Hold
Doorway Curl (right
10 reps 3 sets 30 sec
arm)
Doorway Curl (left arm) 10 reps 3 sets 30 sec

(Pull) Anabolic Finisher Set

SUSPENSION CURL 15 REPS - 30 SECONDS

Suspension Curl (bring
feet an inch closer to 30 reps - 30 seconds
butt)
Suspension Curl (bring
feet an inch closer to 30 reps - 30 seconds
butt)
Suspension Curl (bring
feet an inch closer to 30 reps - 30 seconds
butt)

Notes for workout:

For pretzel curl, look at video #3 in this article

*Muscle completion: term meaning “failure” - go longer than you did last week on
this set to elicit progressive overload growth response.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 3
Workout 3 (lower)

Exercise Reps Sets Rest

SQUAT 60 REPS 3 SETS 90 SEC
Alternating Lunge
10 reps per leg 3 sets 90 sec
jumps
Squat and Hold 1 rep 1 set muscle completion
Squat Jump 20 reps 3 sets 30 sec
Hip Bridge 30 reps 3 sets 30 sec

(lower) Anabolic Finisher Set

SQUATS W/ TOE
15 REPS - 30 SECONDS
RAISE
Squats w/ toe raise 30 reps - 30 seconds
Squats w/ toe raise 30 reps - 30 seconds
Squats w/ toe raise 30 reps - 30 seconds

Notes for workout:

Adjust exercises based on your current strength level. (i.e. if you can’t perform a full
squat due to joint pain, perform a partial squat.)

*Muscle completion: term meaning “failure”

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 4
Workout 1 (push)

Exercise Reps Sets Rest

PUSH UP 22 REPS 3 SETS 90 SEC
Dive Bomb Push Up 8 reps 3 sets 90 sec
Isometric Push Up Hold 1 rep 1 set muscle completion
Bodyweight Skull
20 reps 3 sets 90 sec
Crushers
Bodyweight Dips 15 reps 3 sets 90 sec

(Push) Anabolic Finisher Set

WALL SKULL
15 REPS - 30 SECONDS
CRUSHERS
Wall Skull crushers
30 reps - 30 seconds
(bring feet 1 inch closer)
Wall Skull crushers
30 reps - 30 seconds
(bring feet 1 inch closer)
Wall Skull crushers
30 reps - 30 seconds
(bring feet 1 inch closer)

Notes for workout:

Adjust exercises based on your current strength level. (i.e. if you can’t perform a close
grip push-up, perform on your knees instead of your toes.)

*Muscle completion: term meaning “failure” - go longer than you did last week on
this set to elicit progressive overload growth response.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

xi
 Week 4
Workout 2 (pull)

Exercise Reps Sets Rest

UNDERHAND CHIN
15 REPS 3 SETS 90 SEC
UP
Wide Grip Inverted Row 12 reps 3 sets 90 sec
Isometric Wide Grip
1 rep 1 set muscle completion
Pull Up Hold
Isometric Curl w/ towel 1 rep 3 sets 30 sec
Isometric Chin Up Hold 1 rep 3 sets 30 sec

(Pull) Anabolic Finisher Set

SUSPENSION CURL 15 REPS - 30 SECONDS

Suspension Curl (bring
feet an inch closer to 30 reps - 30 seconds
butt)
Suspension Curl (bring
feet an inch closer to 30 reps - 30 seconds
butt)
Suspension Curl (bring
feet an inch closer to 30 reps - 30 seconds
butt)

Notes for workout:

For suspension curl, look at video #6 in this article

*Muscle completion: term meaning “failure” - go longer than you did last week on
this set to elicit progressive overload growth response.

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 Week 4
Workout 3 (lower)

Exercise Reps Sets Rest

SQUAT W/ TOE
60 REPS 3 SETS 90 SEC
RAISE
Alternating Lunge
15 reps per leg 3 sets 90 sec
jumps
Squat and Hold 1 rep 1 set muscle completion
Squat Jump 25 reps 3 sets 30 sec
Superman’s 10 reps 3 sets 30 sec

(lower) Anabolic Finisher Set

SQUATS W/ TOE
15 REPS - 30 SECONDS
RAISE
Squats w/ toe raise 30 reps - 30 seconds
Squats w/ toe raise 30 reps - 30 seconds
Squats w/ toe raise 30 reps - 30 seconds

Notes for workout:

Adjust exercises based on your current strength level. (i.e. if you can’t perform a full
squat due to joint pain, perform a partial squat.)

*Muscle completion: term meaning “failure”

Notes for finishers:

View how to set up finishers here
View how to perform finisher sets here

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 WHEN FINISHED

Congratulations on completing this four week anabolic bodyweight workout routine.

Each month you receive access to brand new resources, workout routines, nutrition
guides, and more inside the Anabolic Academy. 



Click here to access the Anabolic Academy



Also, be sure to utilize the 4 Week Anabolic Eating nutrition guide sent to you for this
month, along with the information in the Anabolic Academy digital newsletter. This
will supercharge your testosterone boosting and muscle building results. 



If you have any questions regarding the substitution or execution of any exercises,
please email us at support@anabolicworkouts.com and we will speedily reply to your
email within 24 hours. 



To your anabolic success,



Joe LoGalbo & Peter Tzemis

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