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
- Great for beginners: practise each movement often.
- Each major muscle is trained at least twice a week.
- Volume was trimmed to fit your time.
- No major muscle is trained on consecutive days.
MonFull Body A
≈19 min · 6 sets
QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Reps8–12Primary: Chest · Secondary: Triceps, Shoulders, Abs · Difficulty: Beginner
Reps8–12Primary: Back · Secondary: Biceps, Abs · Difficulty: Beginner
Reps8–12
WedFull Body B
≈19 min · 6 sets
QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Reps8–12Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Reps8–12Primary: Back · Secondary: Biceps, Abs · Difficulty: Beginner
Reps8–12
FriFull Body C
≈19 min · 6 sets
QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Reps8–12Primary: Chest · Secondary: Triceps, Shoulders, Abs · Difficulty: Beginner
Reps8–12Primary: Back · Secondary: Biceps, Abs · Difficulty: Beginner
Reps8–12
Weekly metrics
- Total weekly sets
- 18
- Sessions per week
- 3
- Avg. duration
- 19 min
- Exercises per session
- 3
Sets per muscle / week
- Chest6 / 6 · 3×/week
- Back6 / 6 · 3×/week
- Shoulders3 / 4 · 0×/week
- Biceps3 / 3 · 0×/week
- Triceps3 / 3 · 0×/week
- Quadriceps6 / 6 · 3×/week
- Hamstrings3 / 4 · 0×/week
- Glutes6 / 4 · 3×/week
- Calves0 / 3 · 0×/week
- Abs5 / 3 · 0×/week
Volume distribution
- Chest 15%
- Back 15%
- Shoulders 7%
- Biceps 7%
- Triceps 7%
- Quadriceps 15%
- Hamstrings 7%
- Glutes 15%
- Calves 0%
- Abs 12%
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- Editorial pick
Doorway pull-up bar
Unlocks pull-ups, chin-ups and hanging leg raises at home.
View options ↗ - Editorial pick
Exercise mat
Comfortable surface for core and floor exercises.
View options ↗