Home Workout Plan — No Equipment
You can train your entire body at home with zero equipment: squats, lunges and glute bridges for the lower body, push-up variations for pressing, and planks and crunch variations for the core. Three sessions a week with progressively harder variations is enough to build real strength and muscle.
No equipment doesn't mean no progress — it means progression comes from harder variations, more reps and slower tempos instead of heavier plates. The plan below rotates three sessions so each one emphasises different patterns.
The honest limitation of bodyweight training is pulling: without a bar or bands, back work is limited to supermans and (if you have a sturdy table) inverted rows. If you add any single piece of equipment, make it a pull-up bar.
At a glance
- Days per week
- 3
- Time per session
- 30–45 min
- Equipment
- None — bodyweight
- Level
- Beginner to intermediate
- Goal
- Get fit at home
- Exercises in plan
- 15
The weekly plan
Every exercise links to a full how-to page with form cues and a demonstration.
Bodyweight A — Foundations
Monday| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squat | 4 | 15–20 |
| PushupsIncline push-ups if full reps are too hard | 4 | 8–15 |
| Glute Bridge | 3 | 15 |
| Superman | 3 | 12–15 |
| Plank | 3 | 30–60s |
Bodyweight B — Single Leg & Push
Wednesday| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Lunge | 3 | 12/leg |
| Diamond Push-UpRegular push-ups if too hard | 3 | 8–12 |
| Single Leg Glute Bridge | 3 | 12/side |
| Bench Dip On Floor | 3 | 10–15 |
| Air Bike | 3 | 15–20 |
Bodyweight C — Harder Variations
Friday| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian Split SquatRear foot on a chair or sofa | 3 | 8–12/leg |
| Decline Push-upFeet elevated on a step | 3 | 8–12 |
| Step-UpUse stairs or a sturdy chair | 3 | 12/leg |
| Mountain Climber | 3 | 30s |
| Side Bridge | 2 | 30s/side |
Rest 90–180 seconds after compound lifts and 45–90 seconds after accessory work. Warm up with 1–2 lighter sets before the first exercises of each session. 3 training days per week.
How to progress on this plan
- Add reps first: when you hit the top of a range on all sets, add 2–3 reps per set before anything else.
- Then slow down: a 3-second lowering phase makes every bodyweight move dramatically harder.
- Then upgrade the variation: push-ups → decline → archer; squats → split squats → pistol squat progressions.
- A backpack loaded with books turns squats, lunges and push-ups back into loaded lifts for free.
Not sure how much you're burning or lifting? Use the free TDEE & macro calculator to set nutrition targets and the one-rep-max calculator to pick working weights.
Run this plan with tracking & reminders
SSS Workout Assistant turns a plan like this into your personal weekly routine — fully editable, tracked set by set, with streaks and reminders that keep you consistent. Free, no card, no trial.
Build my free routineFrequently asked questions
Can I build muscle at home without any equipment?
Yes, especially up to the intermediate level. Studies show bodyweight training builds muscle comparably to weights when sets are taken close to failure. The key is progressing to harder variations as reps climb — 4 sets of 40 easy squats builds endurance, not size.
How do I train my back without equipment?
This is bodyweight training's weak point. Supermans train the lower back, and inverted rows under a sturdy table hit the upper back. If you buy one thing, make it a doorway pull-up bar — it completely solves the problem.
How many days a week should I do bodyweight workouts?
Three full-body days on alternating days is the sweet spot for strength and muscle. Because bodyweight work is lower-load, you can add light extra sessions (walks, mobility, easy push-up practice) on rest days without hurting recovery.
Are push-ups enough for my chest?
For a long time, yes — if they keep getting harder. Progress from incline to standard to decline to archer push-ups, add slow negatives, and keep sets within 2–3 reps of failure. When archer push-ups get easy, you've outgrown the plan (congratulations).
What can I use as weights at home?
A backpack with books or water bottles is the classic: wear it for squats, lunges and push-ups, or hold it for step-ups. A sturdy chair unlocks Bulgarian split squats, step-ups and floor dips.