The best examples of progressive bodyweight workouts for intermediates

Real examples of progressive bodyweight workouts for intermediates

Let’s start with what you actually came for: clear, real-world examples of progressive bodyweight workouts for intermediates that you can follow today. Then we’ll unpack why they work and how to keep progressing them through 2024–2025 and beyond.

These routines assume:

• You can do at least 10–15 solid push-ups from the floor
• You can squat to parallel without pain
• You can hold a basic plank for 30–45 seconds

If that sounds like you, these examples include just enough challenge to push you, but not so much that you’re flailing on rep three.

Upper-body strength: example of a push–pull progression workout

This is a classic upper-body day built entirely from bodyweight moves, but progressed for an intermediate lifter. It’s a strong example of a progressive bodyweight workout for intermediates who want stronger arms, shoulders, and back without a gym.

Warm-up (5–8 minutes)

• Easy arm circles, shoulder rolls, and cat–cow
• 2–3 light sets of incline push-ups and band or towel rows to wake up the joints

Main workout (3–4 rounds, rest 60–90 seconds between sets)

1. Push-up progression (horizontal push)
Start with the hardest version you can do with clean form:

• Week 1–2: Feet-elevated push-ups (on a step, low chair, or couch)
• Week 3–4: Slow tempo push-ups (3 seconds down, 1 second pause, fast up)
• Week 5–6: Diamond or close-grip push-ups for triceps focus

Aim for 6–10 reps per set. When you can hit 10 reps for all sets, progress to the next variation.

2. Inverted row or table row (horizontal pull)
Use a sturdy table edge, rail, or suspension straps if you have them.

• Feet bent, body at an angle to start
• Progress by walking feet out farther or elevating your feet on a box

Shoot for 8–12 reps. When 12 feels comfortable, increase the angle or add a slow 3-second lowering phase.

3. Pike push-ups (vertical-ish push)
Hands on the floor, hips piked up so your body forms an upside-down “V.”

• Early weeks: Hands on yoga blocks or books to reduce range of motion
• Later weeks: Feet on a step to increase difficulty

Work in the 6–8 rep range. These build the shoulder strength you’ll need if you ever want to work toward handstand push-ups.

4. Reverse snow angels on floor (shoulder + upper back stability)
Lie face down, arms overhead, and sweep them down toward your hips while lifting your chest slightly.

• 10–15 slow reps, focusing on control

This whole session is a clean example of a progressive bodyweight workout for intermediates because:

• You can scale each move by angle, tempo, or leverage.
• You have clear rep targets that tell you when to progress.

Lower-body strength: examples of unilateral bodyweight progressions

Lower body is where intermediate bodyweight training really shines. You can build serious strength using single-leg work, which is exactly what the best examples of progressive bodyweight workouts for intermediates lean on.

Warm-up (5–8 minutes)

• Easy bodyweight squats, hip circles, leg swings
• A few glute bridges and lunges to get blood flowing

Main workout (3–4 rounds, rest 60–90 seconds between sets)

1. Split squat to Bulgarian split squat progression
Start with a basic split squat (feet in a staggered stance, rear foot on the floor).

• Week 1–2: Split squats, 8–10 reps per leg
• Week 3–4: Rear foot elevated (Bulgarian split squat) on a low step or couch
• Week 5–6: Slow tempo or 1–2 second pause at the bottom

When you hit 10 clean reps per leg for all sets, move to the next level.

2. Single-leg hip thrust or elevated glute bridge
Upper back on a couch or bench, one foot on the floor.

• 10–12 reps per leg
• Progress by slowing the lowering phase or elevating the working foot

3. Step-up progression
Use a sturdy chair, step, or box.

• Start with a lower step height where your knee is below hip level
• Progress to higher step heights over time

Aim for 8–10 reps per leg. To increase difficulty once height is maxed out, add a slow 3–4 second lowering phase.

4. Hamstring sliders (if you have a smooth floor and socks or sliders)
Lie on your back, heels on sliders, lift hips, and slowly slide heels away then back.

• 8–12 controlled reps

This lower-body day is a textbook example of a progressive bodyweight workout for intermediates because you’re:

• Using unilateral moves to increase difficulty without weights
• Progressing by range of motion, tempo, and stability demands

For joint health and injury prevention, lower-body strength work like this lines up well with general guidance from organizations such as the CDC and NIH that encourage regular muscle-strengthening activities.

Full-body circuit: time-efficient examples include strength + conditioning

Sometimes you just want to move, sweat, and feel like you trained everything in 30–40 minutes. Here’s a full-body circuit that’s another strong example of progressive bodyweight workouts for intermediates.

Structure:
Set a timer for 30 minutes. Rotate through the exercises in order. Work for 40 seconds, rest for 20 seconds, then move to the next exercise. After one full round, rest 1–2 minutes and repeat for 3–4 total rounds.

Exercises:

• Squat variation (regular, then tempo squats, then jump squats in later weeks)
• Push-up variation (incline → regular → feet-elevated)
• Hip hinge variation (good mornings, then single-leg RDLs using bodyweight balance)
• Row variation (table rows or inverted rows)
• Core move (dead bug → hollow body hold → hollow rocks)

This setup is very easy to progress:

• Increase work time from 30 to 40 to 45 seconds
• Decrease rest time from 30 to 20 seconds
• Advance each exercise to a harder variation every 2–3 weeks

Because you’re working against the clock, not chasing a specific rep number, it adds a conditioning element that lines up with aerobic activity recommendations from sources like Mayo Clinic.

Core-focused example of an intermediate progression day

If you’ve moved beyond basic crunches and want your core to actually support your lifts, running, or daily life, this is a great example of a progressive bodyweight workout for intermediates focused on trunk strength and stability.

Warm-up (3–5 minutes)

• Cat–cow, pelvic tilts, light bird-dogs

Main workout (3–4 rounds)

1. Plank progression

• Week 1–2: Standard forearm plank, 20–30 seconds
• Week 3–4: Plank with shoulder taps (from push-up position)
• Week 5–6: Plank walk-outs (walk hands out a few steps, then back)

2. Dead bug progression

• Start with bent knees only
• Progress to opposite arm/leg extensions
• Later, add a light isometric hold at full extension

3. Side plank progression

• Knees bent to start
• Then straight-leg side plank
• Then add hip dips or leg raises from the side plank

4. Hollow body progression

• Tuck hold (knees to chest)
• One leg extended
• Both legs extended, arms overhead

This is a prime example of how you can layer difficulty in bodyweight core work without ever adding equipment. The best examples of progressive bodyweight workouts for intermediates always give you a clear path from “manageable” to “spicy, but doable,” and this one does exactly that.

How to keep progressing your bodyweight workouts in 2024–2025

You’ve now seen several concrete examples of progressive bodyweight workouts for intermediates. The next step is making sure they don’t just feel hard for a week and then stall out.

Here’s how intermediate lifters are smartly progressing bodyweight routines right now:

1. Track something objective
Instead of guessing, track:

• Reps completed with good form
• Total work time vs rest time
• Exercise variation (e.g., incline vs feet-elevated push-up)

When one metric improves consistently, bump the difficulty.

2. Use simple progression rules
Some easy rules that work well:

• When you can hit the top of a rep range for all sets for two workouts in a row, move to a harder variation.
• When a circuit stops feeling challenging, shorten rest by 5–10 seconds or add another round.

3. Respect recovery
Intermediate athletes often fall into the “more is better” trap. Research summarized by the American College of Sports Medicine supports at least 48 hours between hard sessions for the same muscle group for most people. With bodyweight work, that might look like:

• Day 1: Upper body + core
• Day 2: Lower body
• Day 3: Rest or light cardio
• Day 4: Full body circuit
• Day 5: Rest or mobility

4. Rotate focus blocks
Spend 4–6 weeks focusing on one main goal:

• Block 1: Strength (slower tempo, harder progressions, lower reps)
• Block 2: Conditioning (circuits, density training, shorter rests)
• Block 3: Skill (working toward pistol squats, handstand holds, etc.)

This keeps your examples of progressive bodyweight workouts for intermediates from turning into the same random circuit every month.

Putting it all together: a weekly plan using these examples

To make this even more practical, here’s how you could organize the examples of progressive bodyweight workouts for intermediates into a simple weekly schedule.

Sample week:

• Monday – Upper-body strength day
  Use the push–pull progression workout. Focus on controlled reps, longer rests, and logging your progress.

• Tuesday – Lower-body strength day
  Run through the unilateral leg day with split squats, step-ups, and single-leg hip thrusts.

• Wednesday – Active recovery
  Light walk, easy cycling, or gentle mobility work for 20–30 minutes.

• Thursday – Full-body circuit
  Use the time-based full-body circuit example. Push your conditioning, but keep form sharp.

• Friday – Core-focused day
  Use the core progression workout. This pairs well with a short walk or some light cardio.

• Weekend – Rest or fun movement
  Hiking, sports, or just being active with family or friends.

Adjust days as needed, but keep at least two rest or light days in the mix. This kind of weekly structure is one of the best examples of progressive bodyweight workouts for intermediates that still respects recovery and long-term consistency.

FAQ: common questions about examples of progressive bodyweight workouts for intermediates

Q: What are some quick examples of progressive bodyweight workouts for intermediates if I only have 20 minutes?
Short on time, you can run a density-style session. Pick three moves (push-up variation, squat variation, row variation). Set a 20-minute timer and cycle through them with minimal rest, aiming to keep total reps per set in the 6–10 range. Each week, try to beat your total reps or slightly advance one variation. That still counts as a solid example of a progressive bodyweight workout for intermediates.

Q: Can you give an example of a progression if my push-ups have stalled?
If your regular push-ups are stuck, change the stimulus without abandoning the movement. For 2–3 weeks, switch to slow tempo push-ups (3 seconds down, 1 second pause) at a slightly easier incline. Then return to floor push-ups and test your max. Often, that small shift unlocks progress.

Q: How many days per week should an intermediate do bodyweight strength work?
Most intermediate trainees do well with 3–5 days per week, mixing harder strength-focused days with lighter conditioning or core days. This lines up with general physical activity guidelines from the CDC, which recommend both aerobic and muscle-strengthening activity spread through the week.

Q: Do I need equipment for the best examples of progressive bodyweight workouts for intermediates?
You can get very far with just floor space and maybe a sturdy chair or step. A doorframe pull-up bar, suspension trainer, or sliders can open up more variations, but they’re optional. The examples of progressive bodyweight workouts for intermediates in this guide all work with minimal or no equipment.

Q: How do I know if an intermediate workout is too advanced for me?
If you can’t perform at least 4–5 controlled reps of the main strength exercises with good form, or if you feel pain (not just effort) in joints, it’s probably a sign to scale back. Choose an easier variation, reduce range of motion, or add more rest. You should feel challenged, not wrecked.

If you treat these routines as templates instead of rigid rules, you’ll find yourself naturally creating your own examples of progressive bodyweight workouts for intermediates over time. That’s the real win: understanding how to adjust angle, tempo, volume, and rest so your bodyweight training keeps evolving right along with you.