Strength
Bodyweight Beginner
Three full-body calisthenics sessions per week. No equipment needed. Progress to harder variations as you get stronger. Three days a week, about 35 minutes a session.
- Days per week
- 3
- Session length
- About 35 min
- Level
- Beginner
- Focus
- Bodyweight
Who it's for
You are fairly new to lifting and want a simple routine you can repeat week after week.
You will need three sessions a week of roughly 35 minutes, plus a warm-up.
Your week
Rest or walk on the other four days. Spread the sessions out if you can, so the same muscles get a day off in between.
- Day 1: Full Body A (about 35 min)
- Day 2: Full Body B (about 35 min)
- Day 3: Full Body C (about 35 min)
Bodyweight A (Push focus)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Push-Up | 3 × max reps | 90 s |
| Pike Push-Up | 3 × 8–12 | 90 s |
| Goblet Squat (use a backpack for load) | 3 × 12–15 | 1 min |
| Glute Bridge March | 3 × 10 each side | 1 min |
| Plank | 3 × 45 s | 45 s |
Bodyweight B (Pull focus)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Pull-Up (use assistance as needed) | 3 × max reps | 2 min |
| Inverted Row | 3 × 8–12 | 90 s |
| Bulgarian Split Squat | 3 × 10 each | 1 min |
| Step-Up | 3 × 10 each | 1 min |
| Hollow Hold | 3 × 30 s | 45 s |
Bodyweight C (Legs + Core)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet Squat | 4 × 15 | 1 min |
| Reverse Barbell Lunge (bodyweight only fine) | 3 × 10 each | 1 min |
| Dip (between chairs if no bars) | 3 × max reps | 90 s |
| Side Plank | 3 × 30 s each | 45 s |
| Mountain Climbers | 3 × 30 s | 45 s |
Adding weight
Where an exercise has a rep range, like 6–8, stay at the same weight until you hit the top of the range on every set. Then add the smallest jump you can and build back up from the bottom.
For fixed-rep work, add weight once every set moves well and you finish with a rep or two in reserve.
Jumps of 1–2.5 kg on upper-body lifts and 2.5–5 kg on lower-body lifts are plenty. Bigger jumps stall sooner.
Making it fit
- Start lighter than you think for the first two weeks. You are learning the movements as much as building strength.
- If a session runs long, cut the last exercise rather than rushing the rest.
