Beginner Full-Body Bodyweight, 3 days
Three full-body workouts a week with almost no equipment: a bar or a sturdy table for the row, a chair for the dips, and a box or step for the step-ups. When a set tops its rep range, switch to a harder variation – the decline, diamond, or pike push-up, or the pistol squat.
- Level
- Beginner
- Goal
- Fundamentals
- Days per week
- 3 days/week
- Duration
- 12 weeks
- Equipment
- None
Week at a glance
Bodyweight Full Body A
A full-body workout training chest, legs, back, glutes, and core. Train on alternate days – for example, Monday, Wednesday, and Friday.
5 exercises- Push-Up3 sets × 8–15 repsRest 1:30
Keep the body in one line from head to heels; do push-ups from your knees until you can do eight from the floor.
- Bodyweight Squat3 sets × 15–25 repsRest 1:30
Squat as deep as your heels stay down, arms out for balance, and stand up through the whole foot.
- Inverted Row3 sets × 6–12 repsRest 1:30
Set the bar at hip height to start. The more upright your body, the easier the pull.
- Glute Bridge3 sets × 12–20 repsRest 1:00
Drive through your heels and squeeze the glutes to lift the hips into a straight line; pause at the top.
- Plank3 sets × 40 secRest 1:00
Hold a straight line from head to heels with the glutes and abs tight; stop the set when the hips start to sag.
Bodyweight Full Body B
A full-body workout that trains the same patterns with different exercises: a dip for the triceps and chest, a lunge, a row, and single-leg glute work.
5 exercises- Bench Dips3 sets × 8–15 repsRest 1:30
Keep your hips close to the bench and your shoulders down away from the ears; bend your knees to make it easier.
- Reverse Lunge3 sets × 10–14 repsRest 1:30
Step back into the lunge and push through the front heel to stand; alternate legs – the count is both legs together.
- Inverted Row3 sets × 8–12 repsRest 1:30
Set the bar at hip height to start. The more upright your body, the easier the pull.
- Single-Leg Glute Bridge6 sets × 8–12 reps3 per sideRest 1:00
Keep the free leg bent toward your chest and drive through the working heel; the hips stay level all the way up.
- Dead Bug3 sets × 10–15 repsRest 1:00
Press your lower back into the floor and lower the opposite arm and leg slowly; stop before the back arches.
Bodyweight Full Body C
A full-body workout with the easiest pressing angle and the hardest rowing angle, a step-up for the legs, and a side plank for the obliques.
5 exercises- Incline Push-Up3 sets × 12–20 repsRest 1:30
Set your hands on a bench or a step; the higher the support, the easier the push-up – keep the body in one line.
- Step-Up3 sets × 10–15 repsRest 1:30
Use a box or bench that puts your thigh at parallel, and drive through the standing heel without pushing off the back leg.
- Inverted Row3 sets × 6–10 repsRest 1:30
Set the bar at hip height to start. The more upright your body, the easier the pull.
- Bodyweight Hip Thrust3 sets × 12–20 repsRest 1:00
Rest your upper back on a bench, chin tucked, and drive the hips up until your thighs and torso form one line.
- Side Plank4 sets × 30 sec2 per sideRest 1:00
Stack your shoulder over the elbow and lift the hips into one straight line; keep them from dropping as the set ends.
