Free program

Bodyweight Routine

No gym, no equipment, no excuses: two alternating workouts you can do in a bedroom or hotel room, three days a week. Push-ups, rows, squats, lunges and core — with clear progressions so the work keeps getting harder as you get stronger.

Days / week3LevelBeginner–IntermediateGoalMuscle anywhereSession~30–45 min

Workout A

Exercise
Sets × RepsRest
Push Uphands elevated = easier · feet elevated = harder
4 × 6–202 min
Inverted Rowunder a sturdy table or low bar
4 × 8–152 min
4 × 15–2590 s
3 × 15–2060 s
3 × 20 / side60 s
3 × 30–60 s60 s

Workout B

Exercise
Sets × RepsRest
Pull Upno bar? do another set of Inverted Row
4 × 3–122 min
Bench Dipstraighten your legs to make it harder
3 × 10–2090 s
3 × 12 / leg90 s
3 × 12–1560 s
3 × 10–1590 s
3 × 15–2560 s
3 × 1060–90 s

Progression

Alternate A-B-A, then B-A-B. Bodyweight progression means manipulating leverage, not plates: elevate your feet on push-ups, walk your feet forward on rows, slow every rep to a three-second descent, and pause at the hardest point. When you top every rep range, graduate — push-ups to Archer Push Ups, squats to Single Leg Squats, rows to Pull Ups. Log reps in FYL so you can see the volume climb week to week.

Substitutions

The bodyweight section of the exercise directory has hundreds of variations at every difficulty. Keep one push, one pull, one squat or hinge and some core in every session and the program keeps working.

FAQ

Can I build muscle without weights?

Yes — studies show similar growth from bodyweight and barbell training when sets are taken close to failure. The catch is progression: you must keep making movements harder with leverage and tempo, because you cannot just add 2.5 kg.

How do I progress push-ups?

First add reps (6 to 20), then elevate your feet, then slow the descent and pause on the chest. After that move to harder variations — Archer Push Up, decline versions, and eventually one-arm progressions. Adding a backpack with books also works.

What can I do instead of pull-ups without a bar?

Inverted rows under a sturdy table cover the pull pattern, and a folded towel over a door works for isometric holds. If you buy one piece of equipment ever, make it a doorway pull-up bar — vertical pulling is the hardest pattern to train without one.

Build it in FYL in one tap

Recreate this program as a routine in FYL and every session logs itself against it — sets, PRs, estimated 1RM and weekly volume per muscle. Free on iOS, or build it on the web.

Get FYL free All free programs

More free programs: Dumbbell-Only · Full-Body 3× · 2-Day Full-Body · Machine-Only