Bodyweight Only Workout Program (No Equipment)
This is a 3-day full body workout program that uses no equipment at all, for anyone training at home without a gym, traveling, or just starting out before buying anything. Every exercise below can be done with nothing but bodyweight.
Equipment needed
No equipment required, just your own bodyweight.
No equipment list is needed here; every movement is scaled to a range of ability levels using variations (knee push-ups, incline push-ups, and similar) rather than assuming a starting fitness level.
The program
With fewer days available, full body training works every major muscle group in each session, so your weekly sets for each muscle are spread across shorter, manageable workouts instead of piled into one day you might miss. When total weekly sets are the same, research finds the exact split makes a fairly small difference, so the practical advantage is consistency.
Day 1: Full body
Warm-up
5 minutes of light cardio to raise your heart rate, then a couple minutes of dynamic movement for whatever you're training first. Finish with 2-3 ramp-up sets on your first exercise before your working weight.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Up | 3 | 12-15 | 45-60 sec |
| Bodyweight Squat | 3 | 12-15 | 45-60 sec |
| Bodyweight Hip Thrust | 3 | 12-15 | 45-60 sec |
| Prone Y-Raise | 3 | 12-15 | 45-60 sec |
| Superman | 3 | 12-15 | 45-60 sec |
Cool-down
A few minutes of static stretching for whatever felt tightest during your session, holding each stretch for 20-30 seconds.
Day 2: Full body
Warm-up
5 minutes of light cardio to raise your heart rate, then a couple minutes of dynamic movement for whatever you're training first. Finish with 2-3 ramp-up sets on your first exercise before your working weight.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Push-Up | 3 | 12-15 | 45-60 sec |
| Side Lunge | 3 | 12-15 | 45-60 sec |
| Bodyweight Hip Thrust | 3 | 12-15 | 45-60 sec |
| Prone Y-Raise | 3 | 12-15 | 45-60 sec |
| Plank | 3 | 30-45 sec | 45-60 sec |
Cool-down
A few minutes of static stretching for whatever felt tightest during your session, holding each stretch for 20-30 seconds.
Day 3: Full body
Warm-up
5 minutes of light cardio to raise your heart rate, then a couple minutes of dynamic movement for whatever you're training first. Finish with 2-3 ramp-up sets on your first exercise before your working weight.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Knee Push-Up | 3 | 12-15 | 45-60 sec |
| Walking Lunge | 3 | 12-15 | 45-60 sec |
| Bodyweight Hip Thrust | 3 | 12-15 | 45-60 sec |
| Prone Y-Raise | 3 | 12-15 | 45-60 sec |
| Russian Twist | 3 | 12-15 | 45-60 sec |
Cool-down
A few minutes of static stretching for whatever felt tightest during your session, holding each stretch for 20-30 seconds.
How to progress week to week
Progress on a full body plan like this doesn't need to mean heavier weight every week. Completing the full session on your bodyweight movements with good form, adding a rep or two before adding weight, and staying consistent across every session matters more than chasing quick jumps in load. As a beginner, expect faster early progress than this pattern implies — many people can add weight or reps almost every session for the first couple of months before needing to slow down.
Want this tailored to your exact schedule?
This program uses fixed settings. The workout plan tool builds the same kind of plan around your own equipment, goal, experience, and days per week.
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Keep the tools free →Frequently asked questions
Can bodyweight training alone actually build muscle?
Yes, especially for a beginner, though it has real limits as strength increases since bodyweight itself becomes too easy to keep progressing against without added resistance or much harder exercise variations. Bodyweight-Only Training: What It Can and Can't Replace covers exactly where those limits show up.
Why does this program have fewer back exercises than chest or leg exercises?
There's a genuine gap in bodyweight training here: without a pull-up bar or something solid to pull against, there's no reliable way to load the lats and upper back the way a row or pull-up does. The prone Y-raise trains the upper back and rear shoulders, and supermans train the lower back, but neither replaces a real pulling exercise, so this program doesn't pretend otherwise or pad the list with weaker substitutes.
What's the first piece of equipment worth adding to fix that gap?
A pull-up bar specifically, since it opens up real back-pulling movements that bodyweight training otherwise can't reach well.