Ever felt like you needed a gym membership, fancy equipment, or expensive protein shakes to get in shape? Well, I’m here to bust that myth wide open. What if I told you that the most effective gym is the one you carry around daily? Yep, I’m talking about your body!
This post provides the ultimate bodyweight workout plan to torch fat and sculpt muscle. No gym? No problem. No equipment? Who cares?
This plan is for you, whether you’re a busy parent, a traveler, or someone who likes the comfort of their living room over a crowded gym.
In the next few minutes, I’ll walk you through a killer bodyweight routine that’ll have you sweating, burning, and building in no time. The best part? You can do it anywhere, anytime.
In a world filled with complicated fitness regimens and endless gym memberships, I’ll show you how to transform your physique with two regular, planned workouts.
This isn’t just another workout routine—it’s a scientifically backed, time-efficient blueprint for building muscle, burning fat, and getting results without spending hours in the gym.
This 2-day full-body approach is a great way to get maximum impact with minimum time investment.
It creates a balanced approach to strength training that works with precision and intensity for every major muscle group.
Day 1: Upper Body
Exercise
Sets
Reps/Duration
Rest
Diamond Push-Ups
3
12 reps
30-60 sec
Pike Push-Ups
3
10 reps
30-60 sec
Superman Hold
3
20 seconds
30-60 sec
Plank-to-Push-Up
3
10 reps
30-60 sec
Day 2: Lower Body
Exercise
Sets
Reps/Duration
Rest
Bulgarian Split Squats
3
12 reps per leg
30-60 sec
Glute Bridges
3
15 reps
30-60 sec
Jump Lunges
3
10 reps per leg
30-60 sec
Calf Raises
3
20 reps
30-60 sec
Day 3: Full Body Circuit
Exercise
Sets
Reps/Duration
Rest
Burpees
3
15 reps
30-60 sec
Mountain Climbers
3
30 seconds
30-60 sec
Bodyweight Deadlifts
3
15 reps
30-60 sec
Side Lunges
3
12 reps per side
30-60 sec
Bodyweight Push-Pull-Legs Workout Routine
The 3-day Push-Pull-Legs Workout technique has stood the test of time and has become a staple in fitness programs worldwide owing to its simplicity and efficacy.
Day 1: Push (Chest, Shoulders, and Triceps)
Day 2: Pull (Back and Biceps)
Day 3: Legs (Quads, Hamstrings, Glutes, and Calves)
Day 1: Push (Chest, Shoulders, and Triceps)
Exercise
Sets
Reps
Rest
Push-Ups
4
8-15
60 seconds
Incline Push-Ups (feet elevated)
3
8-12
60 seconds
Pike Push-Ups
3
8-12
60 seconds
Tricep Dips (on a chair/bench)
3
10-15
60 seconds
Diamond Push-Ups
3
5-10
60 seconds
Day 2: Pull (Back and Biceps)
Exercise
Sets
Reps
Rest
Pull-Ups (or Assisted Pull-Ups)
4
5-10
60-90 seconds
Inverted Rows (under a sturdy table)
3
8-12
60 seconds
Towel Rows (pulling a towel tied to a door)
3
8-12
60 seconds
Supermans
3
10-15
60 seconds
Bodyweight Bicep Curls (using a towel)
3
10-15
60 seconds
Day 3: Legs (Quads, Hamstrings, Glutes, and Calves)
Exercise
Sets
Reps
Rest
Squats
4
10-15
60 seconds
Lunges (alternating legs)
3
10-15 (each leg)
60 seconds
Glute Bridges
4
10-15
60 seconds
Step-Ups (on a chair/bench)
3
10-12 (each leg)
60 seconds
Calf Raises
3
15-20
60 seconds
4-Day Bodyweight Workout Routine
This 4-day bodyweight training routine will transform your physique, boost your metabolism, and build functional strength without touching a single piece of equipment.
This plan is your blueprint for maximum results. It is designed to challenge every muscle group, torch body fat, and push your fitness boundaries.
Day 1: Upper Body Strength
Exercise
Sets
Reps/Duration
Rest
Push-Ups
4
12-15 reps
30-60 sec
Pike Push-Ups
4
10 reps
30-60 sec
Triceps Dips (using chair)
4
12 reps
30-60 sec
Plank Shoulder Taps
4
20 taps
30-60 sec
Day 2: Lower Body Strength
Exercise
Sets
Reps/Duration
Rest
Bodyweight Squats
4
15 reps
30-60 sec
Bulgarian Split Squats
4
10 reps per leg
30-60 sec
Glute Bridges
4
15 reps
30-60 sec
Calf Raises
4
20 reps
30-60 sec
Day 3: Core & Cardio
Exercise
Sets
Reps/Duration
Rest
Burpees
4
10 reps
30-60 sec
Mountain Climbers
4
30 seconds
30-60 sec
Bicycle Crunches
4
15 reps per side
30-60 sec
Side Plank with Hip Dips
4
12 dips per side
30-60 sec
Day 4: Full-Body Circuit
Exercise
Sets
Reps/Duration
Rest
Jump Squats
4
12 reps
30-60 sec
Push-Ups to Plank Row
4
10 reps
30-60 sec
Lunges (Bodyweight)
4
10 reps per leg
30-60 sec
High Knees
4
30 seconds
30-60 sec
5-Day Bodyweight Modified Bro Workout Plan
This 5-day plan will help you build lean muscle, burn fat, and get fit in all body parts.
Meticulously designed to target every muscle group, provide progressive overload, and keep your body constantly challenged, this plan breaks through plateaus and delivers results that rival any gym-based program.
Forget everything you know about traditional workout routines. This 6-day bodyweight split is a game-changing approach that demolishes the myth that you need heavy weights or expensive gym memberships to build an extraordinary physique.
This creates a holistic approach that ensures complete body transformation, improved metabolic efficiency, and functional strength.
Day 1: Upper Body Push (Chest, Shoulders, Triceps)
Exercise
Sets
Reps/Duration
Rest
Archer Push-Ups
4
8-10 reps per side
30-60 sec
Decline Push-Ups
4
12-15 reps
30-60 sec
Handstand Wall Holds
4
20-30 seconds
30-60 sec
Dolphin Push-Ups
4
10-12 reps
30-60 sec
Triceps Push-Ups
4
10-12 reps
30-60 sec
Day 2: Lower Body (Legs & Glutes)
Exercise
Sets
Reps/Duration
Rest
Pistol Squats (Assisted)
4
6-8 reps per leg
30-60 sec
Skater Jumps
4
12-15 reps per side
30-60 sec
Single-Leg Glute Bridges
4
12-15 reps per leg
30-60 sec
Bulgarian Split Squats (using a chair)
4
12 reps per leg
30-60 sec
Sumo Squats
4
15-20 reps
30-60 sec
Day 3: Core & Abs
Exercise
Sets
Reps/Duration
Rest
V-Ups
4
12-15 reps
30-60 sec
Flutter Kicks
4
30 seconds
30-60 sec
Leg Circles
4
10 reps per leg
30-60 sec
Plank with Shoulder Taps
4
20 reps per side
30-60 sec
Toe Touches
4
15 reps
30-60 sec
Day 4: Upper Body Pull (Back, Biceps)
Exercise
Sets
Reps/Duration
Rest
Towel Rows (using a towel over a door)
4
10-12 reps
30-60 sec
Superman Pulls
4
15 reps
30-60 sec
Bodyweight Reverse Rows (under a table)
4
12 reps
30-60 sec
Cobra Pull-Ups
4
12 reps
30-60 sec
Bicep Curls (using a towel and doorframe)
4
12-15 reps
30-60 sec
Day 5: Full Body Conditioning
Exercise
Sets
Reps/Duration
Rest
Burpees with Push-Up
4
10 reps
30-60 sec
Jumping Lunges
4
12 reps per leg
30-60 sec
High Knees
4
30-45 seconds
30-60 sec
Mountain Climbers with Twist
4
30 seconds
30-60 sec
Jumping Jacks
4
30 seconds
30-60 sec
Day 6: Mobility & Flexibility
Exercise
Sets
Reps/Duration
Rest
Downward Dog to Cobra Stretch
3
30-60 seconds
30-60 sec
Lunge with a Twist
3
30 seconds per side
30-60 sec
Thread the Needle Stretch
3
30 seconds per side
30-60 sec
Pigeon Pose
3
30-60 seconds per side
30-60 sec
Child’s Pose
3
30-60 seconds
30-60 sec
8-week bodyweight workout plan
This plan incorporates full-body routines, upper and lower body splits, and core strengthening, progressing from beginner to intermediate exercises.
Adjust rest time and sets to suit your fitness level.
Week 1-2: Foundation Phase
Focus: Building basic strength, core stability, and endurance.
Day 1: Full Body
Exercise
Sets
Reps
Push-Ups
3
10
Bodyweight Squats
3
12
Plank
3
20 sec
Glute Bridges
3
12
Day 2: Upper Body
Exercise
Sets
Reps
Diamond Push-Ups
3
8
Pike Push-Ups
3
10
Superman Hold
3
15 sec
Plank-to-Push-Up
3
8
Day 3: Lower Body
Exercise
Sets
Reps
Bulgarian Split Squats
3
10 per leg
Glute Bridges
3
15
Jump Lunges
3
8 per leg
Calf Raises
3
20
Day 4: Core & Conditioning
Exercise
Sets
Reps
Mountain Climbers
3
30 sec
Leg Raises
3
12
Side Planks
3
20 sec per side
Burpees
3
10
Week 3-4: Building Phase
Focus: Increasing volume, improving form, and adding complexity.
Focus: Maximal intensity, minimal rest, and endurance.
Day 1: Full Body
Exercise
Sets
Reps
Push-Ups
4
20
Pistol Squats (Assisted)
4
8 per leg
Side Plank-to-Push-Up
4
12
Glute Bridges
4
25
Day 2: Upper Body
Exercise
Sets
Reps
Decline Push-Ups
4
15
Pike Push-Ups
4
15
Superman Hold
4
40 sec
Archer Push-Ups
4
10
Day 3: Lower Body
Exercise
Sets
Reps
Bulgarian Split Squats
4
20 per leg
Pistol Squats (Assisted)
4
8 per leg
Jump Lunges
4
15 per leg
Calf Raises
4
35
Day 4: Core & Conditioning
Exercise
Sets
Reps
Mountain Climbers
4
75 sec
Leg Raises
4
20
Side Planks
4
40 sec per side
Burpees
4
20
Takeaways
You’ve looked into different bodyweight workout routines, and now it’s time to take action. Remember to pick a plan that works for you and your busy schedule.
Whether you do bodyweight exercises, HIIT, or strength training, consistency will help you succeed.
Don’t hesitate to mix and match routines to keep things fresh and challenging.
I’d love to hear your experiences and any tips you have to share. Let’s motivate each other on this fitness journey.
References
Gibala, M. J., & McGee, S. L. (2008). “Metabolic adaptations to short-term high-intensity interval training: A little pain for a lot of gain?” Exercise and Sport Sciences Reviews. This paper explores metabolic adaptations and effectiveness of HIIT training.Weston, K. S., Wisløff, U., & Coombes, J. S. (2014). “High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: A systematic review and meta-analysis.” British Journal of Sports Medicine.
Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116. doi: 10.1177/2050312119831116. Erratum in: SAGE Open Med. 2020 Sep 9;8:2050312120961220. doi: 10.1177/2050312120961220. PMID: 30815258; PMCID: PMC6383082.
Grgic, J., Schoenfeld, B. J., & Latella, C. (2019). Resistance training frequency and skeletal muscle hypertrophy: A review of available evidence. Journal of Science and Medicine in Sport, 22(3), 361-370. https://doi.org/10.1016/j.jsams.2018.09.223
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional
Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Pingback: Gym Machine Workout Routines For Beginners
Pingback: Push Workout Plan for Mass and Strength