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All workout plans

3-Day Home Bodyweight

General fitnessBeginner

No equipment beyond a floor and something to pull on. Three sessions a week that still cover every movement.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 40 min
Weekly volume
≈55 working sets

Equipment

HomeBodyweight

Where the week's sets go

  • Legs17 sets · 31%
  • Back14 sets · 25%
  • Core12 sets · 22%
  • Chest8 sets · 15%
  • Arms4 sets · 7%

A week on this plan

  1. Sunrest day
  2. MonFull Body A
  3. Tuerest day
  4. WedFull Body B
  5. Thurest day
  6. FriFull Body C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Full Body A

Push, pull, squat · 5 exercises · Up to 35 min

    • Quads (bodyweight squat)Quads · Bodyweight4× 15–20 reps1 min restSlow on the way down, three seconds, and stand up without bouncing out of the bottom.
    • Push-upChest · Bodyweight4× 8–15 reps1 min 30 s restHands on a chair or a worktop if a floor push-up is still too much — same movement, less of your weight.
    • Inverted rowUpper back · Bodyweight4× 8–15 reps1 min 30 s restUnder a table or a low bar. The only real pull you have at home, so it stays in every session.
    • Low glute bridge on floorGlutes · Bodyweight3× 15–20 reps1 min rest
    • Front plankAbs · Bodyweight3× 40 s1 min rest

Workout 2 of 3

Full Body B

Single leg, press, core · 6 exercises · Up to 36 min

    • Forward lungeQuads · Bodyweight4× 12 reps1 min restTwelve a leg.
    • Incline push-upChest · Bodyweight4× 12–20 reps1 min rest
    • Inverted rowUpper back · Bodyweight3× 8–15 reps1 min 30 s restSame table or bar as day A. Feet further forward makes it harder; knees bent makes it easier.
    • HyperextensionLower back · Bodyweight3× 12–15 reps1 min rest
    • Bodyweight incline side plankAbs · Bodyweight3× 30 s1 min restThirty seconds a side.
    • Dead bugAbs · Bodyweight3× 12 reps1 min rest

Workout 3 of 3

Full Body C

Harder variations · 5 exercises · Up to 39 min

    • Walking lungeQuads · Bodyweight3× 16 reps1 min 30 s restSixteen steps in total, eight a leg.
    • Close-grip push-upTriceps · Bodyweight4× 8–15 reps1 min 30 s rest
    • Pull up (neutral grip)Lats · Bodyweight4× 4–10 reps2 min restJump to the top and lower yourself slowly if you can't pull up yet. That is how the first one arrives.
    • Inverse leg curl (bench support)Hamstrings · Bodyweight3× 8–12 reps1 min 30 s rest
    • Mountain climberAbs · Bodyweight3× 40 s1 min rest

How to progress

With no plates to add, progress is harder leverage and slower reps: raise your feet, drop your hands, take three seconds to lower. Once a set passes twenty clean reps, move to the harder version.

Start this plan

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