Free Guide
4-Week Bodyweight Workout Plan for Beginners
No equipment, no gym. Three short sessions per week, with a clear progression from your first wall push-up to your first real push-up.
No equipment
Every exercise works at home. No bands, no weights, no pull-up bar.
3 sessions per week
About 20–30 minutes per session. Rest a day between sessions.
Real progression
Each week loads a little more. By week 4 you train your first full push-up.
How to use this plan
- Train 3 days per week with at least one rest day in between (e.g. Mon / Wed / Fri).
- Warm up for 3–5 minutes: easy jumping jacks, arm circles, bodyweight squats.
- Rest 60–90 seconds between sets. Stop a set 1–2 reps before failure.
- If a session feels easy, add 1–2 reps next time. If it feels too hard, drop a set.
Week 1 — Build the habit
Get used to moving. Volume is intentionally low.
Day 1 · Full Body A
- Wall Push-ups2 × 8
- Assisted Squats2 × 10
- Glute Bridge2 × 10
- Plank2 × 20s
- Bird Dog2 × 8/side
Day 2 · Full Body B
- Incline Push-ups2 × 8
- Air Squats2 × 10
- Reverse Lunges2 × 6/side
- Dead Bug2 × 8/side
- Superman2 × 10
Day 3 · Full Body A
- Wall Push-ups3 × 8
- Assisted Squats3 × 10
- Glute Bridge3 × 12
- Plank2 × 25s
- Bird Dog2 × 10/side
Next week: same movements, a touch more volume.
Week 2 — Add volume
Three full sets. First taste of conditioning at the end of the week.
Day 1 · Full Body A
- Knee Push-ups3 × 6
- Air Squats3 × 12
- Glute Bridge3 × 12
- Plank3 × 25s
- Bird Dog3 × 10/side
Day 2 · Full Body B
- Incline Push-ups3 × 10
- Reverse Lunges3 × 8/side
- Calf Raises3 × 15
- Dead Bug3 × 10/side
- Superman3 × 12
Day 3 · Conditioning
- Knee Push-ups3 × 8
- Air Squats3 × 15
- Mountain Climbers3 × 20s
- Jumping Jacks3 × 30s
- Plank3 × 30s
Next week: harder push-up variation and longer holds.
Week 3 — Get stronger
Knee push-ups and side plank enter. Reps climb.
Day 1 · Strength A
- Knee Push-ups3 × 10
- Air Squats3 × 15
- Step-ups3 × 10/side
- Side Plank2 × 20s/side
- Hollow Hold3 × 15s
Day 2 · Strength B
- Incline Push-ups3 × 12
- Reverse Lunges3 × 10/side
- Wall Sit3 × 30s
- Tricep Dips3 × 8
- Superman3 × 12
Day 3 · Conditioning+
- Knee Push-ups3 × 10
- Air Squats3 × 20
- High Knees3 × 30s
- Mountain Climbers3 × 30s
- Plank3 × 40s
Next week: first full push-ups and a final challenge session.
Week 4 — Your first push-up
Full push-ups, pike push-ups, and a 4-round challenge to close the plan.
Day 1 · Strength A
- Push-ups3 × 5
- Air Squats3 × 20
- Step-ups3 × 12/side
- Side Plank3 × 25s/side
- Hollow Hold3 × 20s
Day 2 · Strength B
- Incline Push-ups3 × 15
- Reverse Lunges3 × 12/side
- Pike Push-ups3 × 5
- Tricep Dips3 × 10
- Superman3 × 15
Day 3 · Week 4 Challenge
- Push-ups4 × 5
- Air Squats4 × 20
- Mountain Climbers4 × 30s
- Jumping Jacks4 × 30s
- Plank4 × 45s
Frequently asked questions
Create your own workout
Use this plan as a template and add the exercises at your own pace to build a workout. Or browse 1,960 exercises for alternatives.