Best Bodyweight Workout Plan For Men: PART 3 – Friday

If you’re looking for an effective bodyweight workout plan for men – this article will give you the schedule I follow on Fridays. I’ve already written out my Monday and Wednesday bodyweight workout plan which you can read about below:

Before I get too far into this article, I just want to let you know that this workout program is the only one I’ve ever done in which my body has truly seemed to transform over a short 3-month period. Prior to this, I’d tried many home routines, specifically within the Beachbody programs, like P90X, P90X3, Insanity, and various others.

I did those for years with okay results. But when I started this Bodyweight routine, the changes I started to see in the mirror were just insane. In a few months, I dropped 3% body fat and over 12 pounds of weight. Now, you may be here just to find some good bodyweight workouts, and those will be listed below.

But if you’re also interested in dropping body fat and getting defined & lean, which was my goal when I started this, then it’s essential to understand that the eating plan I follow is the absolute most important part in regard to hitting your fitness goals. Visit this link to read up on the eating plan I follow.

The bodyweight workouts I follow are simple but tough. I work out 3 days a week, and what I’m about to list below is my Friday routine during month 2 of a three-month program. The one thing that changes from month to month is the amount of sets completed and the rest time in between sets. For certain exercises, such as triangle push-ups, biceps curls, and hanging leg raises, in month 3, rest time decreases and the number of sets increase.

So, here it is – my Friday Bodyweight routine. I’ve found videos that I feel will be helpful for you to understand these workouts best and I’ve added them into the article.

One Arm Push Ups

I personally cannot do a one arm push up just yet, so I do a variation with a slight modification. But the idea is to work your way up to being able to do that one arm push up eventually.

The push up does an incredible job at building your chest, front delt, triceps, and your core. As you build your way up to the one armed push up, you’ll develop incredible body strength and core.

It takes a whole lot of core strength to keep yourself stabilized during a one armed push up. This translates amazingly well into sports and other fitness training, like punching and throwing because it gives you anti-rotational strength.


The first variation is just a regular push up with your arms out at about 45 degrees.


You’ll want to shift your bodyweight from side to side while holding a wide grip. You’ll do a push up using most of your weight on one arm. So, when you move your body to the right, you’ll want to place about 60 – 70% of your on your right arm while doing the push up, and 30 – 40% of your weight on your other arm. Then when you finish that push up, move to the other side and do the same. Use as much of your work arm as possible and as little of your supporting arm as possible.


It’s almost like a one arm push up but you’ll be using your finger tips from your supporting arm to hold you up while doing. You should be able to feel your core become completely activated while doing these. Once you become comfortable enough doing this workout with your fingertips supporting you with your supporting arm, you’ll be ready for a one armed push up. This is the workout variation I’m currently doing.


The actual one armed push up, you’ll want to keep your feet somewhat spread apart so you can stabilize your core, and you’ll put your hand behind your back. You actually want to push your chest square to the ground, not turned away. This uses so much strength in your pectorals, shoulders, triceps, and because of the core strength involved in doing a one armed push up, you’ll notice your abs really hurting if you do this correctly. In the beginning, if you want to spread your legs further apart, it’s okay in order to give you more stability.

I complete 3 sets of 6 – 10 reps (resting for 2 – 3 minutes in between sets)

Sternum Chins

The sternum chin up is plenty enough to encourage serious muscle growth. This is different from a regular chin up. You’re moving your chest to face the ceiling. In a sense, you’re turning a regular chin up into a row.

You’re going to want to pull your entire chest to the bar, and then lower yourself back down. That will be one rep.

As you pull up, you want to move your chest closer and closer to facing the ceiling. Done correctly, this will work your mid back – your rhomboids, lower traps, to give your back thickness and excellent detail.

Doing these will encourage a ton of muscle growth. If this becomes too easy for you, in order to make it more difficult, you can either invest in a weighted vest, or easily add some weights to a backpack. Recently, I’m doing these with 15 pounds of weight plates added to my backpack.

I complete 3 sets of 6 – 10 reps (resting for 2 – 3 minutes in between sets)

Feet Elevated Triangle Push Ups

These are also called diamond push-ups cause you’re hands are forming a diamond shape. You will put your feet on a bench or couch to make this harder than just a regular push up.

This workout will be amazingly effectively in working your chest and triceps. You want to put your hands together in a diamond shape. If this becomes too easy for you, you can easily put some weights into a backpack, or invest in a weighted vest.

There’s not much more to this workout, aside from the change in your body’s position compared to a regular push up. Again, you want your feet up on a couch or bench, and your hands close together in a diamond shape.

I complete 3 sets of 10 – 15 reps (resting for 1 minute in between sets)

Closed Grip Chin Ups (or Biceps Curls)

If you read my Monday bodyweight workout here, you’ll see that I was doing biceps curls with adjustable dumbbells. I was starting to lift more and noticed pain near my elbow. This has happened before.

It’s a super strange and painful sensation, which after looking it up, seemed to be tennis elbow. So, I stopped doing biceps curls, and I switched to close grip chin ups, which are an incredibly intense workout as well.

This workout is completed on both Mondays and Fridays, and if you want to read the bicep curl workout, then just head on over to this article here.

Close grip chin ups are a fantastic and intense workout. You’ll work your biceps and arms as well as your inner lats, back, and core muscles. Because you’re doing these with a close grip, you’re putting a much larger emphasis on your biceps muscles than when you do these with a wider grip.

I complete 3 sets of 10 – 15 reps (resting for 1 minute in between sets)

Hanging Leg Raises

Gymnasts do a lot of these types of workouts, and they have amazing abs, some of the best cores and abs known to man, because they do tons of bodyweight training.


Hang from a pull up bar, and raise your knees to your chest. Make sure they raise all the way to your chest and not halfway. Also, in order to keep tension on your abs, you don’t want to lower all the way back down either.


This is the same as variation #1, except when you lower your legs back down, straighten them out, and lower slowly while they’re straight. So, raise your knees all the way to your chest, then straighten your legs out and lower them slowly while straightened. That’s one rep. The more slowly you lower down, the harder it is.


Simply raise your legs straight up to a 90 degree angle, then lower them back down. Again, the more slowly you release your legs back down, the harder it will be.

If you want to take this to the next level, and you can easily do leg raises, what you’d want to do is take the leg raise past the 90 degrees until you form a V shape.

I complete 3 sets of 6 -12 reps (resting for 1 minute in between sets)

That’s My Friday Bodyweight Workout

I hope this bodyweight workout plan for men was helpful to you. I should have mentioned earlier that this workout would be fine for women too, but I’ve noticed a lot of guys are actually searching specifically for bodyweight workout plans geared towards them.

This was my Friday bodyweight workout. I work out three days per week, and if you want to read up on Mondays and Wednesday workouts, then visit the following links:

Doing these workouts exclusively while following a very fun and simple eating plan, I lost 3% body fat, and I dropped 14 pounds of weight. They really go hand in hand – the eating plan with the workouts. You can learn about my eating plan right here.

I incorporate 10 minutes of jump roping a few days a week into my routine which you can learn about here.

Also, I no longer do intense cardio. I’ve found way better results and fat loss just by walking daily, which you can learn about here.

This was the last article on a 3 part series explaining my bodyweight workout routine. You now have access to all 3 days of my bodyweight workouts. I really hope these are helpful for you and hitting your fitness goals.


If you have any questions at all about anything discussed here, or need clarification on any of these workouts or in general, please let me know in the comments below and I’ll be more than happy to help you out. Also, if you do any particular bodyweight workouts that you’ve found to be effective, I’d love to know what they are. Thanks so much for reading.

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