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Free AI Bodyweight Workout Plan Generator

No equipment, no gym, a real training program.

"Bodyweight Only" is already selected. Add a pull-up bar or dip station for calisthenics, answer a few questions, and the AI builds a full weekly plan you can do anywhere.

  • Completely free
  • No login or sign-up
  • About 2 minutes
  1. Tell us about youYour goals, experience, schedule, equipment and any injuries.
  2. AI builds your programWorkouts, sets, reps and rest, matched to your equipment and time.
  3. Import and trainOne tap loads it into Progress, which tracks every set and moves your weights up as you get stronger.

"Bodyweight Only" is pre-selected. Add a pull-up bar, dip station or bands in the builder if you have them.

General fitness guidance, not medical advice.

No-equipment workouts that keep getting harder

The hard part of bodyweight training is progression: once 20 push-ups feel easy, doing more of them stops working. Every plan gives you a rep target for each exercise. When you hit the top of it, move to a harder version, like incline to regular to decline push-ups, or split squats to Bulgarian split squats.

Beginners get the easier versions and fewer sets. Intermediate and advanced trainees get harder variations, more volume and skill work.

Building a calisthenics program

Want a calisthenics plan? Add "Pull-Up Bar" and "Dip Station" on the equipment step. The AI will use pull-ups, chin-ups, rows, dips and leg raises alongside push-ups and squat variations, which gives your back and arms the pulling work that floor-only routines are missing.

Prefer a ready-made plan?

These free programs are a good fit too. Follow them as written, or import any of them into Progress in one tap.

Beginner3 days/weekNo equipment

3-Day Bodyweight Workout (No Equipment)

Get stronger anywhere with nothing but a table and a chair.

Full body~40 min15 exercises
View program
Intermediate4 days/weekNo equipment

4-Day Calisthenics Upper/Lower (No Equipment)

Build real muscle and strength with bodyweight training, four days a week.

Upper/lower~45 min24 exercises
View program
Advanced3 days/weekNo equipment

Advanced Bodyweight Strength (3 Days)

Pistol squats, handstand push-ups and Nordic curls for serious bodyweight strength.

Full body~50 min18 exercises
View program

Questions

Can you build muscle with only bodyweight exercises?

Yes, as long as the sets are hard. Muscle responds to effort, not to where the resistance comes from. The generator keeps you in an effective rep range by moving you to harder variations as you get stronger.

How do I train my back with no equipment?

Floor exercises like reverse snow angels and superman holds help, but a pull-up bar or a sturdy table for rows works far better. Add a pull-up bar on the equipment step if you can get one.

Is this good for losing weight?

Choose "Lose Fat" as a goal, and "Improve Endurance" if you want conditioning work too. Fat loss mostly comes from eating in a calorie deficit; the training helps you keep muscle while you do.

Is the AI workout plan generator really free?

Yes. Building a program is completely free, with no account, email or payment needed. You can build up to 3 programs a day.

Is it safe if I have an injury?

If you select an area with pain or a past injury, the AI avoids the riskiest exercises for it. It is general fitness guidance, not medical advice, so check with a doctor or physiotherapist before starting, and stop any exercise that causes pain.

How do I use the program?

Tap "Import this program into Progress" on your phone and the whole program loads into the Progress workout tracker (free to download), which logs every set and suggests when to add weight. You can also just follow the plan on the page.

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