Bodyweight Basics
Three days of push-ups, squats, rows, and core work using nothing but your body and something to hang from. Train anywhere: home, park, or hotel room.
Who it's for
Beginners training at home with no equipment beyond a pull-up bar, or frequent travelers.
How to run it
Train three non-consecutive days per week. When you reach the top of a rep range, make the movement harder: elevate your feet, slow the tempo, or add a pause.
Day 1
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Push-Up | 4 | 12 |
| Bodyweight Squat | 4 | 15 |
| Inverted Row | 3 | 10 |
| Plank | 3 | 45s |
Day 2
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Pike Push-Up | 3 | 8 |
| Glute Bridge | 3 | 15 |
| Chin-Up | 3 | 6 |
| Side Plank | 3 | 30s |
| Mountain Climber | 3 | 20 |
Day 3
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Push-Up | 3 | 15 |
| Bodyweight Squat | 4 | 15 |
| Pull-Up | 3 | 6 |
| Glute Bridge | 3 | 12 |
| Crunch | 3 | 15 |
Weekly muscle coverage
Weighted sets per muscle group per week, computed with our coverage engine.
Calves get no direct work - add single-leg calf raises on a step if you want them. Pull-ups and chin-ups need a bar; inverted rows work under a sturdy table.
Ask an AI about this program
Opens your assistant with this program's plan and muscle coverage pre-filled.
Origin: A Print a Workout house template, balance-checked with our muscle coverage engine.