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Home bodyweight workout program, no equipment

At home · Free program

Home bodyweight workout program, no equipment

Build muscle at home in 6 weeks with four 35-minute bodyweight sessions: upper and lower body in alternation, with measurable progression every week.

  • 6 weeks
  • 2 phases
  • 4 sessions / week
  • 35 min / session
  • All levels
  • No equipment

By Coach PROGRAM · Updated on 14 Oct 2026

Woman doing mountain climbers on a mat in her living room

Tick off your exercises as you go: it is saved on this device.

3 weeks

Phase 1 — Master the basics

Clean movements, controlled tempo and sets close to technical failure. The quality of each rep matters more than the count.

Coach's note

The idea

Four sessions a week: upper, lower, upper, lower. With no added weight, difficulty is adjusted with tempo (3 seconds on the way down), rest and the variation you choose. All you need is a floor, a wall, a sturdy chair and, ideally, a doorway pull-up bar.

Workout

Sessions 1 and 3 — Upper body

Push and pull in equal measure. Keep your elbows about 45° from your body on push-ups to protect your shoulders.

  1. 01Push-ups4 × 8-15Rest 75 sLower for 3 seconds
  2. 02Table row or pull-ups4 × 6-12Rest 90 s
  3. 03Pike push-ups (shoulders)3 × 6-10Rest 75 s
  4. 04Chair dips3 × 8-12Rest 60 s
  5. 05Floor superman3 × 12Rest 45 s
  6. 06Plank3 × 30-45 sRest 45 s

Workout

Sessions 2 and 4 — Lower body

Push through your whole foot and control the way down. These are the most tiring sessions: plan a proper meal afterwards.

  1. 01Squat4 × 15-20Rest 75 sLower for 3 seconds
  2. 02Walking lunges3 × 10 per legRest 75 s
  3. 03Bulgarian split squat (foot on a chair)3 × 8-10 per legRest 90 s
  4. 04Single-leg glute bridge3 × 10-12 per legRest 60 s
  5. 05Single-leg calf raises3 × 12-15 per legRest 45 s
  6. 06Side plank3 × 20-30 s per sideRest 45 s

Habits

Progression rule

  • When you reach the top of the range on every set, move to the next variation (raised push-ups, then floor push-ups, then feet-elevated push-ups).
  • If a set becomes impossible before the end of the range, rest 30 seconds longer.
  • Write down your reps at every session: you will see your progress in black and white.

Nutrition

Nutrition guidelines

  • Protein at every meal: about 1.6 g per kilo of bodyweight over the day.
  • Eat enough: to build muscle, avoid a calorie deficit.
  • A meal rich in carbs and protein within 2 hours after training.
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