6 Week Intermediate Bodyweight Mass Gain Program

NOTE: Before starting this fitness program, consult your doctor. Bodyweight training is the safest form of training out there, but you can get injured if you don’t be careful. Follow this program at your own risk. You have been warned.

This program starts right where the Beginner bodyweight program ends. If this program is too easy for you, then I suggest grabbing a copy of Bodyweight Bodybuilding 2.0. You will only be training 3 days per week in the program:

Week One

Day One

• Pullups 4×3
• Pushups 4×4
• Squats 4×5
• Dips 3×3

Rest 1 minute, 30 seconds after each set

Day Two

• Chinups 3×3
• Decline Pushups 3×4
• Lunges 3×6
• Bench Dips 2×4

Rest 1 minute, 45 seconds after each set

Day Two

• Pullups 5×3
• Pushups 5×4
• Squats 5×5
• Dips 4×3
• Gorilla Chin 1×8

Week Two

Day One

• Chinups 5×2
• Decline Pushups 5×3
• Lunges 5×5
• Bench Dips 4×3

Rest 1 minute, 45 seconds after each set

Day Two

• Pullups 4×3
• Pushups 4×4
• Squats 4×5
• Dips 3×3

Rest 1 minute, 30 seconds after each set

Day Three

• Chinups 3×2
• Decline Pushups 3×3
• Lunges 3×5
• Bench Dips 2×3
• Gorilla Chins 2×4

Rest 1 minute, 30 seconds after each set

Week Three

Day One

• Pullups 4×4
• Pushups 4×5
• Squats 4×6
• Dips 3×4
• Gorilla Chins 3×3

Day Two

• Chinups 4×3
• Decline Pushups 4×4
• Lunges 4×6
• Bench Dips 3×4

Rest 1 minute, 45 seconds after each set

Day Three

• Pullups 5×4
• Pushups 5×5
• Squats 5×6
• Dips 4×4

Week Four

Day One

• Chinups 4×2
• Decline Pushups 4×3
• Lunges 4×5
• Bench Dips 3×3
• Gorilla Chins 1×6

Rest 1 minute, 30 seconds after each set

Day Two

• Pullups 4×5
• Pushups 4×6
• Squats 4×7
• Dips 3×5
• Chinups 3×4

Day Three

• Decline Pushups 3×4
• Lunges 3×6
• Bench Dips 2×4
• Gorilla Chins 2×5

Rest 1 minute, 30 seconds after each set

Week Five

Day One

• Pullups 4×4
• Pushups 4×5
• Squats 4×6
• Dips 3×4

Rest 1 minute, 15 seconds after each set

Day Two

• Chinups 3×4
• Decline Pushups 3×5
• Lunges 3×7
• Bench Dips 2×5

Rest 1 minute, 30 seconds after each set

Day Three

• Pullups 5×4
• Pushups 5×5
• Squats 5×6
• Dips 4×4

Week Six

Day One

• Chinups 4×2
• Decline Pushups 4×3
• Lunges 4×5
• Bench Dips 3×3
• Gorilla Chins 1×6
• Close Grip Pushups 2×3
• Squat Jumps 2×6

Rest 1 minute, 45 seconds after each set

Day Two

• Pullups 4×4
• Pushups 4×5
• Squats 4×6
• Dips 3×4

Rest 1 minute, 30 seconds after each set

Day Three

• Chinups 3×3
• Decline Pushups 3×4
• Lunges 3×6
• Bench Dips 2×4
• Gorilla Chins 2×5
• Close Grip Pushups 1×10

Rest 1 minute, 30 seconds after each set

If you have any questions concerning this workout, please post to comments. For a more advanced routine, check out Bodyweight Bodybuilding 2.0.