Beginner3 days/weekNo equipment

3-Day Bodyweight Workout (No Equipment)

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

Days per week: 3
Session length: ~40 min
Equipment: No equipment
Experience: Beginner
Goal: General fitness, Build muscle
Run it for: 8–12 weeks

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Overview

No gym, no equipment, no excuses. This program uses your body weight, a sturdy table for rows and a chair for split squats to train every major muscle group three times a week.

Bodyweight training gets harder by changing the exercise rather than adding weight, so the program includes clear ways to make each movement more challenging as you get stronger.

Who it's for

Beginners getting started at home
Anyone traveling or without gym access
People who want to build a base of strength before joining a gym

Not ideal if…

People whose main goal is maximal strength. Eventually you will need weights to keep progressing on the lower body.

Weekly schedule

Train three non-consecutive days a week, for example Monday, Wednesday and Friday.

MonDay 1
TueRest
WedDay 2
ThuRest
FriDay 3
SatRest
SunRest

The workouts

Day 1

Exercise	Sets	Reps
Bodyweight squat	3	20
Push-ups	3	12
Inverted row (under a sturdy table)	3	10
Glute bridge	3	15
Plank	3	30 sec

Day 2

Exercise	Sets	Reps
Reverse lunge	3	12 per leg
Wide-grip push-ups	3	10
Superman	3	12
Single-leg glute bridge	3	10 per leg
Side plank	3	20 sec per side

Day 3

Exercise	Sets	Reps
Bulgarian split squat (back foot on a chair)	3	10 per leg
Incline push-up (hands on a chair or bench)	3	12
Inverted row (under a sturdy table)	3	10
Wall sit	3	30 sec
Hollow body hold	3	20 sec

How to run it

Warm up: 5 minutes of easy movement (marching, arm circles, bodyweight squats), then one easier set of the first exercise.
Choosing a weight: Pick the version of each exercise you can do for the target reps with good form and about 2–3 reps left in the tank. Use easier versions (incline push-ups, shallower lunges) until you can.
Rest between sets: About 60–90 seconds between sets.
Progression: When you can beat the target reps on every set, make the exercise harder: slow the lowering to 3 seconds, pause at the bottom, or move to a harder variation (for example push-ups with your feet raised, or split squats with a backpack). In Progress, Progressive Reps is already on for every rep-based exercise: each time you hit the target on every set, the next session's target goes up by one rep. You can change the increment or turn it off on any exercise.
How long to run it: Follow it for 8–12 weeks, as long as you keep making progress. If most of your lifts stall for two weeks in a row, take an easier week at about 60% of your usual weights, then keep going.
Track every session: Write down the weight and reps for every set. You need last session's numbers to know what to do today, and seeing them climb is the best motivation there is.

Tips

Make sure the table you row under is sturdy, and test it before your first set.
If push-ups are too hard, start with incline push-ups against a counter and lower the surface over time.
Holds like planks and wall sits are timed. Add 5–10 seconds when they start to feel easy.

Questions

Can I build muscle with only body weight?

Yes, especially as a beginner. As long as sets stay close to failure and you keep progressing the difficulty, your muscles will grow.

How do I make lunges and squats harder?

Wear a backpack loaded with books, slow down the lowering, or move to single-leg versions like the Bulgarian split squat.

I can't do an inverted row yet. What should I do?

Bend your knees more so your feet take more of your weight, or do towel rows against a door.

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