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Beginner

Bodyweight Only Workout Routine

A bodyweight routine needs no equipment at all: three full body sessions a week. Day 1 uses the easiest version of every movement so the session is finishable on day one, and harder versions come in as you get stronger.

3 days a week · 18 exercises · Bodyweight · free, no account needed to read

  • glutes
  • quads
  • abs
  • chest
  • lower back
  • calves
  • hamstrings
  • lats
  • shoulders
  • triceps
  • upper back
Try Day 1 Full Body A free
Clay illustration of an exercise mat

Day 1 Full Body A

6 exercises · ~45 min

  1. 1
    Knee Push-UpBodyweight
    3 × 8-10
  2. 2
    Inverted RowBodyweight
    3 × 8-10
  3. 3
    Bodyweight SquatBodyweight
    3 × 8-10
  4. 4
    Butt Lift (Bridge)Bodyweight
    3 × 10-12
  5. 5
    Wall SitBodyweight
    3 × 10-12
  6. 6
    PlankBodyweight
    3 × 12-15
Customize this day

Day 2 Full Body B

6 exercises · ~45 min

  1. 1
    PushupsBodyweight
    3 × 8-10
  2. 2
    Chin-UpBodyweight
    3 × 8-10
  3. 3
    Bodyweight Walking LungeBodyweight
    3 × 8-10
  4. 4
    Single Leg Glute BridgeBodyweight
    3 × 10-12
  5. 5
    Bodyweight Calf RaiseBodyweight
    3 × 12-15
  6. 6
    Mountain ClimbersBodyweight
    3 × 8-10
Customize this day

Day 3 Full Body C

6 exercises · ~45 min

  1. 1
    Pike Push-UpBodyweight
    3 × 8-10
  2. 2
    Dips - Triceps VersionBodyweight
    3 × 8-10
  3. 3
    Split SquatsBodyweight
    3 × 8-10
  4. 4
    SupermanBodyweight
    3 × 8-10
  5. 5
    Bird DogBodyweight
    3 × 10-12
  6. 6
    Hanging Leg RaiseBodyweight
    3 × 12-15
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Bodyweight Only questions, answered

Can you build muscle with bodyweight exercises?

Yes, especially early on. Progress comes from harder versions and more reps rather than more weight.

Do I need any equipment?

No. A floor and something to hold onto for rows is enough. A pull-up bar helps once push-ups get easy.

How do I make bodyweight exercises harder?

Change leverage before adding reps: raise your feet, slow the lowering phase, or move to a one-leg version.

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