Getting a physique like a male gymnast is not impossible. Having a lean body like a gymnast can be done using a few bodyweight exercises in the right sequence and using the right number of sets and reps.

1. How To Get A Gymnast Body
Look Lean Using Just Your Bodyweight

2. What you’ll find in this presentation
● An easy workout plan that will give you a ripped and lean
body using the most effective exercises
● A 4 day per week workout plan
● And a 3 day workout plan
● All you need is 30 minutes each day
But first….
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3. Why A Gymnast’s Body Is Appealing
● The bottom line is this… a
gymnast’s body looks bad ass
● A gymnast’s are not bulky, they’
re lean and muscular
● Gymnasts have muscular
definition without looking huge
and unnatural
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4. How To Get A Male Gymnast’s Body
● You don’t need weights or
kettlebells or resistance bands
● You can get a gymnast physique
with just bodyweight exercises
● And you can do these types of
exercises practically anywhere
with little or no cost
● Your body literally becomes your
gym equipment

5. A Bodyweight Routine to Get Lean
● Getting a gymnast body is much
easier than you think
● For best results I recommend
doing strength training type
exercises and cardio exercises
● And you don’t need to train 7
days per week
● Stick with a 3 or 4 per week
schedule
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6. A 4 Days a Week Routine
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7. Day One: Upper Body Emphasis
Push Ups (chest and triceps exercise)
Pull Ups (Back and biceps exercise)
Close Grip Push Ups (triceps exercise)
Chin Ups (Back and biceps exercise)
Handstand Push Ups (targets the shoulders)
Dips (chest and triceps exercise)
Note: You should do between 3-4 sets per exercise and 10-12 repetitions per set. Rest one minute
between sets.

8. Cardio
Do short burst interval
training
Do a 30 seconds fast sprint
followed by a one minute
rest
Repeat this sequence for 10
to 15 minutes and finish
with a 15 minute jog

9. Day 2: Lower Body and Abs/ Core Emphasis
Squats
Jump Squats
Lunges
Standing Calf Raises
Planks
Hanging Leg Raises or Lying Leg Raises
Note: Do 3 to 4 sets per exercise and 10 to 12 repetitions per set. Rest one minute between sets.
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10. Day 3: Rest/ Cardio
Optional
Day 4: Repeat day 1
Day 5: Repeat day 2
Day 6 & 7: Rest

11. Here’s an alternative if you only have
3 days per week to spare

12. A 3 Day Sequence
Week One
Day One: Upper Body
Day Two: Rest
Day Three: Lower Body
Day Four: Rest/ Walking is optional
Day Five: Upper Body
Day Six and Seven: Rest

13. Week 2
On week two switch your
upper body days for lower
body exercises and your
lower body day (day 3) for
upper body exercises
(Note the Olympic gymnast’s
physique)

14. Week 3
Switch back to week one
Cardio: do burst training interval style cardio on
upper body days and walking or jogging on lower
body days
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15. Week 4
Switch back to
week 2
● Follow this pattern for a
3-day per week
schedule.

16. What About Sets and Reps?
● Follow the same format as the 4 day per week
plan
● 3 to 4 sets per exercise
● 10 to 12 repetitions per set
● Rest one minute in between sets
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17. Final Thoughts
Having a body that is lean and
attractive can be done easily with a
structured program
Bodyweight routines can be done
anywhere
By combining cardio along with a
strength training approach you will
see your body look leaner and more
defined without looking bulky

18. Check Out the Articles That Inspired This Slideshare
How To Get A Gymnast
Body: Look Lean Using
Only Bodyweight Exercises
Bodyweight Workout Routines:
Not Just For Chicks and Not
Just For Inmates

19. Visit LookLikeAnAthlete.
com for more tips
Get the free
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Definition Manual
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