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.

The following is a 6-week Bodyweight Mass program for complete beginners. If you need a more advanced bodyweight mass building program, then I suggest Bodyweight Bodybuilding 2.0. This program is based on a 3-day per week training schedule:

Week One

Day One

• Pullups 5×1
• Pushups 5×2
• Squats 5×3

Rest 2 minutes after each set.

Day Two

• Pullups 5×2
• Pushups 5×3
• Squats 5×4

Rest 2 minutes after each set.

Day Three

• Pullups 5×2
• Pushups 5×3
• Squats 5×4

Rest 1 minute, 45 seconds after each set

Week Two

Day One

• Pullups 5×1
• Pushups 5×2
• Squats 5×3
• Dips 3×1

Rest 2 minutes after each set.

Day Two

• Pullups 5×2
• Pushups 5×3
• Squats 5×4

Rest 1 minute, 45 seconds after each set

Day Three

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

Rest 1 minute, 45 seconds after each set

Week Three

Day One

• Pullups 6×1
• Pushups 6×2
• Squats 6×3
• Dips 4×1

Rest 2 minutes after each set.

Day Two

• Pullups 5×2
• Pushups 5×3
• Squats 5×4

Rest 1 minute, 30 seconds after each set

Day Three

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

Rest 1 minute, 45 seconds after each set

Week Four

Day One

• Pullups 6×1
• Pushups 6×2
• Squats 6×3
• Dips 4×1

Rest 1 minute, 45 seconds after each set

Day Two

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

Rest 1 minute, 30 seconds after each set

Day Three

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

Rest 1 minute, 30 seconds after each set

Week Five

Day One

• Pullups 6×2
• Pushups 6×3
• Squats 6×4
• Dips 4×2

Rest 1 minute, 45 seconds after each set

Day Two

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

Rest 1 minute, 30 seconds after each set

Day Three

• Pullups 6×3
• Pushups 6×4
• Squats 6×5
• Dips, 2×3

Rest 1 minute, 30 seconds after each set

Week Six

Day One

• Pullups 7×2
• Pushups 7×3
• Squats 7×4
• Dips 5×2

Rest 1 minute, 45 seconds after each set

Day Two

• Pullups 7×3
• Pushups 7×4
• Squats 7×5

Rest 1 minute, 30 seconds after each set

Day Three

• Pullups 6×3
• Pushups 6×4
• Squats 6×5
• Dips, 2×3
• Chinups, 1×4

Rest 1 minute, 30 seconds after each set

If you have any questions concerning this workout, please post them to comments. If this program is too easy for you, then I recommend grabbing a copy of Bodyweight Bodybuilding 2.0.