Bodyweight, no equipment

Train anywhere with no equipment. When the reps get easy, slow each rep down or add a rep or two before moving on.

Level: Beginner
Days a week: 3 days a week
Length: 6 weeks
Equipment: No equipment
Goal: General fitness
Focus: Full body

The weekly sessions

Day 1: legs and core

Exercise	Sets × reps	Rest	Technique
Bodyweight squat	3 × 12	60 s	Brace your trunk, sit down between your hips, push the floor away.
Reverse lunge	3 × 8	60 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Glute bridge	3 × 12	60 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.
Calf raise	3 × 15	45 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Plank	3 × 20 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Day 2: push and stability

Exercise	Sets × reps	Rest	Technique
Push-up	3 × 8	75 s	Body in one line, elbows about 45 degrees from your sides. Raise your hands (bench, wall) to make it easier.
Superman	3 × 10	60 s	Easy effort: it should feel comfortable. Stop a set early if anything hurts.
Bird dog	3 × 8	60 s	Low back stays gently on the floor; move slowly and exhale as the limbs extend.
Side plank	2 × 20	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.
Dead bug	2 × 8	60 s	Low back stays gently on the floor; move slowly and exhale as the limbs extend.

Day 3: whole body

Exercise	Sets × reps	Rest	Technique
Bodyweight squat	3 × 15	60 s	Brace your trunk, sit down between your hips, push the floor away.
Burpees	3 × 6	75 s	Keep a steady pace and short rests; drop the load if form breaks down.
Mountain climbers	3 × 20	60 s	Keep a steady pace and short rests; drop the load if form breaks down.
Glute bridge	3 × 15	60 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.
Plank	2 × 25 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

How to progress

Make an exercise harder in this order: more reps, then a slower lowering phase (3 seconds), then a longer pause at the hardest point, then a harder variation (for example push-ups with feet raised). Stop each set 2 reps short of failing. This plan has little pulling, so add rows or pull-ups if you get access to a bar.

Easier weeks

No planned deload needed at this volume. If you feel sore or tired, drop a set from each exercise for a few days.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

Start free

Free to start – no card needed.

General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.