Bodyweight Workout Plan
A complete training week that needs no equipment at all. Progress comes from harder variations and higher reps rather than heavier loads, so it keeps working long past the first month.
- Level
- Beginner
- Goal
- General fitness
- Days / week
- 3
- Session
- 40m
- Exercises
- 15
Is this the right plan for you?
Run this if
- Included: People training at home with no equipment
- Included: Anyone starting from a long period of inactivity
- Included: Travellers who want a plan that works in any room
Pick something else if
- Not included: Lifters whose main goal is maximum strength
- Not included: Anyone who already has gym access and wants the fastest route to size
Weekly schedule
Day A, rest, Day B, rest, Day C, rest, rest
Equipment needed: Nothing. A floor and, ideally, something to hang from
The sessions
Session 01
Day A
Push and core
Push-Up
Start on an incline if floor push-ups break down before eight reps.
- Sets
- 4
- Reps
- 8-20
- Rest
- 90s
Triceps Dip (between Benches)
Feet on the floor to make it easier, elevated to make it harder.
- Sets
- 3
- Reps
- 8-15
- Rest
- 75s
Incline Push-Up
Use these to add volume once the flat push-ups are done.
- Sets
- 3
- Reps
- 12-20
- Rest
- 60s
Plank
Squeeze glutes and quads, not just the abs.
- Sets
- 3
- Reps
- 45-90 seconds
- Rest
- 60s
Side Plank
Stack the hips and lift them fully.
- Sets
- 2
- Reps
- 30-45 seconds each side
- Rest
- 45s
Session 02
Day B
Legs
Bodyweight Squat
Full depth, controlled, no bouncing out of the bottom.
- Sets
- 4
- Reps
- 15-25
- Rest
- 90s
Suspended Split Squat
A chair behind you works if you have no straps.
- Sets
- 3
- Reps
- 10-15 each leg
- Rest
- 90s
Back Extension
On the floor, lifting the chest and legs together, if you have no bench.
- Sets
- 3
- Reps
- 12-20
- Rest
- 60s
Semi Squat Jump (male)
Land quietly. Noise means you are absorbing badly.
- Sets
- 3
- Reps
- 10-15
- Rest
- 75s
Dead Bug
Lower back stays flat throughout.
- Sets
- 3
- Reps
- 10 each side
- Rest
- 45s
Session 03
Day C
Pull and conditioning
Pull-Up
Use a park bar or door frame bar. Inverted rows if you have neither.
- Sets
- 4
- Reps
- as many as possible
- Rest
- 120s
Inverted Row
Under a sturdy table if you have no bar.
- Sets
- 3
- Reps
- 10-15
- Rest
- 90s
One Arm Towel Row
A towel around a door handle works well here.
- Sets
- 3
- Reps
- 12-15 each side
- Rest
- 60s
Burpee
Pace it. This is conditioning, not a race.
- Sets
- 4
- Reps
- 30 seconds work
- Rest
- 60s
Mountain Climber
Keep the hips low and the shoulders over the wrists.
- Sets
- 3
- Reps
- 30-45 seconds
- Rest
- 45s
How to progress
- 01Add reps until you clear the top of the range on every set.
- 02Then move to the harder variation and reset to the bottom of the range.
- 03When a movement has no harder variation left, slow the lowering to four seconds per rep.
Questions about this plan
- Can bodyweight training build real muscle?
- Yes, particularly in the upper body, where push-up and pull-up variations scale a long way. Legs are harder, which is why this plan pushes leg reps much higher.
- What do I do when push-ups get easy?
- Move to a harder variation rather than adding reps forever. Decline push-ups, then close-grip, then one-arm progressions.
- Do I need a pull-up bar?
- It is the one piece worth buying. Without it, inverted rows under a table and towel rows cover the pulling work, but less completely.
Want this adjusted to you?
This is a fixed template. The generator writes the same structure around your level, goal, available days and equipment, and it is free for the first plan.
Other routines
Push Pull Legs (PPL)
The highest-frequency split that still gives each muscle group two sessions a week. Push days train chest, shoulders and triceps. Pull days train back and biceps. Leg days train everything below the waist.
6 days
Upper Lower Split
Four sessions a week, each muscle group trained twice. It is the split most intermediate lifters should run: enough frequency to grow, enough rest days to recover, and it survives a missed session better than a six-day plan.
4 days
Full Body Workout Plan
Three sessions a week, every major muscle group trained in each one. It is the most efficient structure in existence for the first year of training, and the best option for anyone who cannot guarantee more than three gym days.
3 days
Dumbbell Only Workout Plan
A full training week built entirely from dumbbell and bodyweight movements. Everything here works in a spare room with one adjustable pair, and it covers every major muscle group without a barbell, rack or cable stack.
3 days
Weight Loss Workout Plan
Losing weight is decided by your diet. What training decides is whether the weight you lose is fat or muscle. This plan keeps heavy compound lifting at the centre and adds conditioning around it, which is the arrangement that protects muscle in a calorie deficit.
4 days