Two Day Bodyweight Full Body Workout Routine (No Equipment, 2 Days) | Free

Day 1 Full Body A

6 exercises · ~45 min

1
Knee Push-UpBodyweight
3 × 8-10
2
Inverted RowBodyweight
3 × 8-10
3
Bodyweight SquatBodyweight
3 × 10-12
4
Butt Lift (Bridge)Bodyweight
3 × 12-15
5
Bodyweight Calf RaiseBodyweight
3 × 12-15
6
PlankBodyweight
3 × 30s

Day 2 Full Body B

6 exercises · ~45 min

1
PushupsBodyweight
3 × 8-10
2
Inverted RowBodyweight
3 × 8-10
3
Bodyweight Walking LungeBodyweight
3 × 8-10 each
4
Single Leg Glute BridgeBodyweight
3 × 10-12 each
5
Dead BugBodyweight
3 × 8-10 each
6
Mountain ClimbersBodyweight
3 × 20

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.

Two Day Bodyweight Full Body questions, answered

Is two days a week enough to make progress?

Yes for a beginner. Two full body sessions a week build strength and muscle for the first few months. Add a third day once two feel easy and you want more.

What do I use for the rows?

A sturdy dining table, a low railing or a bar at a playground. Lie underneath, grip the edge and pull your chest to it. Bend your knees to make it easier.

How do I make it harder without weights?

Move to the harder version first, then add reps. Knee push-ups become full push-ups, two-leg bridges become single-leg, and rows get harder with straighter legs.

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