Full Body Workouts With No Equipment

Evidence-backed no-equipment full-body workouts for adults who want practical strength and muscle progress using bodyweight movement quality, near-failure effort targets, and simple progression.
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Workout 1

6 exercises18 sets

No-Equipment Full-Body Strength And Hypertrophy Template

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Abdominals

A repeatable full-body session using bodyweight squatting, pushing, unilateral leg work, posterior-chain activation, and trunk conditioning with straight sets and RIR-based progression.

  1. 1
    Bodyweight Squat
    anatomy
    anatomy
    1Exercise

    Bodyweight Squat

    Rest 1m 30s

    • 115 reps x 0 kgRIR 3
    • 215 reps x 0 kgRIR 2
    • 315 reps x 0 kgRIR 1

    Keep tripod foot pressure and brace before each rep. Use full depth you can control without knee collapse.

  2. 2
    Close-Grip Push-Up
    anatomy
    anatomy
    2Exercise

    Close-Grip Push-Up

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Hands under shoulders, glutes tight, ribs down. Keep elbows tucked and full lockout without sagging.

  3. 3
    Reverse Lunge
    anatomy
    anatomy
    3Exercise

    Reverse Lunge

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Step back long enough to keep front heel down and torso stable. Drive through the full front foot to stand.

  4. 4
    Glute Bridge
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    4Exercise

    Glute Bridge

    Rest 1m 15s

    • 115 reps x 0 kgRIR 3
    • 215 reps x 0 kgRIR 2
    • 315 reps x 0 kgRIR 1

    Posterior pelvic tilt before lifting, squeeze glutes hard at lockout, and avoid lumbar overextension.

  5. 5
    Superman
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    anatomy
    5Exercise

    Superman

    Rest 1m

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Lift through hips and upper back together, keep gaze down, and avoid aggressive lumbar hinging.

  6. 6
    Mountain Climber
    anatomy
    6Exercise

    Mountain Climber

    Rest 1m

    • 120 reps x 0 kgRIR 3
    • 220 reps x 0 kgRIR 2
    • 320 reps x 0 kgRIR 1

    Keep shoulders stacked over hands and hips level. Drive knees without bouncing through the low back.