The weekly schedule
Every exercise below links to a full guide with form cues and a demo. Do 3 sets of 10–12 reps, resting ~60 sec between sets.
Bodyweight Workout Plan (No Equipment)
No gym, no equipment, no problem. This 3-day full-body bodyweight plan uses calisthenics staples — push-ups, squats, lunges, planks and more — to build strength and conditioning anywhere. Perfect for travel, home training, or getting started before you ever touch a weight.
GoalGeneral fitness
LevelBeginner
EquipmentNo equipment
Days / week3
StyleFitness
Sets × reps3 × 10–12
Want it tailored to you?
Generate a personalized version of this plan — your goal, equipment, schedule and exact exercises — free in seconds.
Build my custom planFrequently asked questions
Can you get fit with only bodyweight exercises?
Yes — bodyweight training builds real strength, muscle endurance and conditioning. Progress by adding reps, slowing tempo, or moving to harder variations.
How do I make bodyweight workouts harder without weights?
Increase reps, slow the tempo, reduce rest, or progress to tougher variations (e.g. push-up → archer push-up → one-arm).
How often should I do bodyweight workouts?
Three non-consecutive days a week works well; because there's less joint load you can often train a bit more frequently as you adapt.
Consigue 2 planes de entrenamiento gratis
Únete gratis y llévate dos planes de entrenamiento FORMA (PDF): un plan inicial de gimnasio de 3 días y un plan en casa con mancuernas, además de nuevas herramientas y consejos. Sin spam, cancela cuando quieras.