Best Bodyweight Workouts For Men – PART 1: Monday

The last thing I was expecting in 2020 was to actually start getting into shape in ways I never really thought I could get into anymore.  It’s almost as if though I’d given up on trying to get defined and lean cause I’ve had a “soft” and sort of “skinny fat” body for years. So, when I dropped 3% body fat and 12 pounds in just a few months, following a simple eating plan and bodyweight workout, it kind of blew my mind.

I’ve tried so many workouts and eating plans for years, and I’d just keep getting discouraged without seeing results…that is until I discovered what I consider to be the best bodyweight workouts for men – combined with the right nutrition plan, I don’t think I can go back to anything else I’ve done before.

The bodyweight workouts I’ll share with you in this article are the ones I do regularly. I work out on Mondays, Wednesdays, and Fridays, and I know that a lot of guys out there will say you’ve got to do way more to get results.

I’m no expert, but an expert DID tell me to follow a simple eating plan, do LESS workouts, and I’ll see better results and have a simpler and more enjoyable life. I know a lot of that is contrary to popular belief. I’m not claiming to be in amazing shape. I know I still have progress to make. Everyone’s goals are different. But I AM happy with how far I’ve come in such a short period of time, which is what inspired me to create this website.

But you’re not here to learn about me. You’re here to learn about some awesome bodyweight workouts. Well, these are the ones I do regularly on Mondays. I’ll write separate articles for my Wednesday and Friday workouts. The pages will all connect when they’re complete, so you’ll easily be able to refer to each page.


Handstand Push Ups

Doing these are one of the most important workouts you can do to help build stronger shoulders. The way I learned to do these was starting with pike push ups, and I slowly worked my way up to being able to do a harder variation of them against the wall.

I don’t do these without support, cause this work out can definitely cause an accident if not done correctly.

I’m using stands now, but that is mainly to get a different movement from the workout than what I did when I only used my hands alone. These can be done with stands or without stands.

I do 3 sets of 6 – 10 reps (rest for 2 – 3 minutes in between sets).

One Arm Chin-Ups

I can’t actually do a full one arm chin-up YET…but I’m working my way up to it. The variation I do is by using a towel on one side of my chin up bar.

I lightly hold on to the towel on one side of the bar, while I pull my body up with the other arm, so the majority of my weight is being pulled up by the arm doing the chin up.

Pull ups and Chin ups are some of the best exercises known to man as they do an amazing job at building your upper back, lats, biceps and also some core work.

Research has shown that they are even more effective for you than doing lat pull downs.

I do 3 sets of 4 – 6 reps (rest 2 to 3 minutes in between sets)

Feet Elevated Side To Side Push Ups

Push ups develop your chest, your front delt, triceps, and also your core. I place my arms wider apart while doing these than a traditional push up. By spreading your arms out wider, you’re making it harder or a work out on each side.

When you go to the left, you’re using about 60% – 70% of your weight on your left arm, and the rest on your right arm.

Then you shift back and forth. You want to use the majority of your work arm as possible and as little as possible on your supporting arm.

You truly are working each side of your chest separately with this workout.  Also, you’re working more of your upper pectoral muscle and front shoulder because your feet are rasied at an elevated surface.

I do 3 sets of 10 – 15 reps (rest for 1 minute in between sets)

Biceps Curls

This is the one exercise I don’t use body weight for, but that’s simply because I have adjustable dumbbells at home.

If you don’t have dumbbells, you can use exercise bands, which have worked great for me when I wasn’t at home.

Also, if you don’t have either of those options, you can easily complete this same workout using a chin up bar, doing close grip chin ups.

It probably goes without saying, but biceps curls primarily work your biceps.  This workout utilizes the muscles at the front of the upper arm and also the muscles of the lower arm. 

Because biceps curls require quite a bit of stabilization, they are additionally effective in helping your shoulder to become more stable, and helps your core learn to naturally engage.

I do 3 sets of 10 – 15 reps (rest 1 minute in between sets)

Side To Side Hanging Knee Ups

This workout is tough and it works your abs and obliques to help you get more definition in your core.

It took me a little while to actually be able to begin doing these effectively, as I think my core probably needed more work than any other part of my body when I began these.

I actually purchased some workout gloves to help me get a better grip on my chin up bar for these knee ups.  My chin up bar already has padded velcro wraps attached to it, but when I was first doing this work out, I was having trouble just holding on to the bar.

The way you do these is by hanging from a chin up bar, and lifting your knees to the left, dropping them down, then lifting them to the right, and dropping them down again. That’s one set.

I do 3 sets of 8 – 12 reps per side (rest 1 minute in between sets)

Those Are My Monday Bodyweight Workouts

I don’t know for sure if these are the best bodyweight workouts for men but they’re the ones that I do on Mondays. These bodyweight workouts, combined with my nutrition plan, which is incredibly simple, have helped me drop 3% body fat in just a few months, while also dropping 12 pounds.

I’ll make sure to post another article separately including my Wednesday and Friday workouts. Wednesdays are mostly all leg workouts and Fridays are focused on chest, back, triceps, and core. I’ll connect them all together when finished, so you can easily click through the different workouts on each day.


I hope this article was helpful and if you’ve got any bodyweight workout tips of your own, I’d love to know! Maybe there are bodyweight workouts you’ve done that have shaped your physique that aren’t mentioned here. It would be awesome to hear about it. I’m still learning a lot about bodyweight training, so anything you’d like to share about your own experience would be helpful! If you have questions or comments, just let me know and I’ll make sure to get back to you as soon as possible. Thanks for reading!

2 thoughts on “Best Bodyweight Workouts For Men – PART 1: Monday”

  1. Hey Paul!
    That is a very amazing article you have there. I think I’ll have to share this with my boyfriend because I love it when I see guys in that hot masculine shape, so I would like him to see this article and know the best work-out he needs to move more in shape. I know he would be excited to see this.

    1. Hey Caro!  Thanks for the comment – and sure share it with your boyfriend.  I don’t really teach based on mainstream information that people find online, so even though this is a bodyweight workout, some other guys might want to using weights.  But from my own experience so far anyway, I’m absolutely loving this.  Eventually this Monday workout will be connected to a Wednesday and Friday routine too.  

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