Full BodyBeginner3×/week≈19 min

Bodyweight Workout Plan (No Equipment)

Push-ups, squats, lunges, bridges and core work — a structured plan you can do anywhere. A pull-up bar unlocks the back exercises.

Beginners and travellers without equipment.

Why this split

Your training week

≈19 min · 6 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Reverse Lunge: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Reverse Lunge
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
2Push-Up
Primary: Chest · Secondary: Triceps, Shoulders, Abs · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
3Prone Y-T-W Raise
Primary: Back · Secondary: Shoulders, Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest60s

≈19 min · 6 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Bodyweight Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Bodyweight Squat
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
2Incline Push-Up
Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
3Inverted Row
Primary: Back · Secondary: Biceps, Abs · Difficulty: Beginner
Sets2
Reps8–12
Rest90s

≈19 min · 6 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Reverse Lunge: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Reverse Lunge
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
2Push-Up
Primary: Chest · Secondary: Triceps, Shoulders, Abs · Difficulty: Beginner
Sets2
Reps8–12
Rest90s
3Prone Y-T-W Raise
Primary: Back · Secondary: Shoulders, Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest60s

Warm-up (5–8 min): 3–5 minutes of easy cardio (bike, treadmill or jumping jacks), mobility for the joints you will train and 1–2 light sets of the first exercise before your working sets.
Effort: Finish each set feeling you could do 2–3 more reps. Technique first: the load will go up over time.
How to progress (double progression): When you hit the top of the rep range on every set of an exercise, add 2–5% load next session and go back to the bottom of the range. Log your loads and reps.
Deload week: Every 6–8 weeks, do a week with half the sets at the same load to let your joints recover and come back stronger.

1Week 1
Learn the exercises and find your weights: finish sets with 3 reps left.
2Week 2
Add weight where it felt easy. Stop with 2 reps left.
3Week 3
Go for the top of the rep range. Stop 1–2 reps from failure.
4Week 4
Hit the top of the range on every set? Add 2–5% weight. Log everything to compare.

Every 6–8 weeks, take an easy week with half the sets.

For fitness: add 2–3 sessions of 20–30 minutes of cardio a week.

Free workout programmes for every schedule, plus muscle-focused sessions and a custom generator.

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Editorial pick
Doorway pull-up bar
Unlocks pull-ups, chin-ups and hanging leg raises at home.
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Editorial pick
Exercise mat
Comfortable surface for core and floor exercises.
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