Bodyweight Workout Plan (No Equipment)

By Rab Nawaz·Updated July 2026

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

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.

Day 1 · Full Body

Push-Up — 3 × 10–12
Triceps Dip — 3 × 10–12
Chin-Up — 3 × 10–12
Pull-Up — 3 × 10–12
Plank — 3 × 10–12
Crunch — 3 × 10–12

Day 2 · Full Body

Push-Up — 3 × 10–12
Triceps Dip — 3 × 10–12
Chin-Up — 3 × 10–12
Pull-Up — 3 × 10–12
Plank — 3 × 10–12
Crunch — 3 × 10–12

Day 3 · Full Body

Push-Up — 3 × 10–12
Triceps Dip — 3 × 10–12
Chin-Up — 3 × 10–12
Pull-Up — 3 × 10–12
Plank — 3 × 10–12
Crunch — 3 × 10–12

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Frequently 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.

۲ برنامه تمرینی رایگان بگیر

رایگان عضو شو و دو برنامه تمرینی FORMA (PDF) را دریافت کن: یک برنامه مبتدی ۳ روزه باشگاه و یک برنامه دمبل خانگی — به‌علاوه ابزارها و نکته‌های تازه. بدون اسپم، هر زمان خواستی لغو اشتراک کن.

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