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At-Home / No-Equipment Plan
No gym, no equipment, no excuses. This bodyweight plan builds real muscle using leverage, tempo, and taking sets close to failure — the same growth principles, just with your own body as the load. A resistance band helps with pulling movements but isn't essential.
●3 days/week●All levels●Bodyweight Full Body ×3
Day A
Full body| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Bodyweight Squat | 3 | 15–20 | 1–2 |
| Push-Up | 3 | to failure | 0–1 |
| Band Row (or Inverted Row) | 3 | 10–15 | 1–2 |
| Reverse Lunge | 3 | 10–12/leg | 1–2 |
| Plank | 3 | 30–60s | — |
Day B
Full body| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Bulgarian Split Squat | 3 | 10–12/leg | 1–2 |
| Pike Push-Up | 3 | 8–12 | 1–2 |
| Band Pull-Apart | 3 | 15–20 | 0–1 |
| Glute Bridge | 3 | 15–20 | 1–2 |
| Side Plank | 3 | 30s/side | — |
Day C
Full body| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Wall Sit | 3 | 45–60s | 1–2 |
| Decline Push-Up (feet elevated) | 3 | to failure | 0–1 |
| Single-Leg Romanian Deadlift | 3 | 10–12/leg | 1–2 |
| Superman | 3 | 12–15 | 0–1 |
| Mountain Climbers | 3 | 20–30 | 0–1 |
How to run it
- Make it harder as you progress: slow the lowering phase, pause reps, or move to single-limb versions — not just more reps.
- Take push-ups and squats close to failure; that proximity is what drives growth without weights.
- Run three non-consecutive days; a single resistance band greatly expands your pulling options.
Evidence base: Schoenfeld & Grgic (2020) · Morton et al. (2018)
Make it yours.
Swap exercises for your equipment, set your days, and track progression — our free generator personalises this plan in 60 seconds.