Workouts With Bodyweight

Bodyweight workouts for adults who want practical full-body strength, muscle, and conditioning gains using hard-but-repeatable sets, clear effort targets, and simple progression without a full gym.
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Set load units

Workout 1

6 exercises18 sets

Bodyweight Full-Body Strength and Hypertrophy Template

Chest, Triceps, Front Delts, Lats, Trapezius, Rear Delts, Quadriceps, Hamstrings, Glutes, Abdominals

A six-move bodyweight session built around push, pull, squat, and trunk patterns with moderate-to-high effort, technique-first progression, and optional external loading only when reps are consistently easy.

  1. 1
    Push Up
    anatomy
    anatomy
    1Exercise

    Push Up

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 210 reps x 2.5 kgRIR 2
    • 38 reps x 5 kgRIR 1

    Maintain a rigid plank and full chest-to-depth reps. Elevate hands if needed to stay in target effort.

  2. 2
    Pull Up
    anatomy
    2Exercise

    Pull Up

    Rest 2m

    • 16 reps x 0 kgRIR 3
    • 25 reps x 2.5 kgRIR 2
    • 34 reps x 5 kgRIR 1

    Start from a dead hang, pull chest toward bar, and avoid kipping.

  3. 3
    Chest Dip
    anatomy
    anatomy
    3Exercise
    Chest Dip

    Rest 1m 45s

    • 110 reps x 0 kgRIR 3
    • 28 reps x 2.5 kgRIR 2
    • 36 reps x 5 kgRIR 1

    Lean slightly forward, keep shoulders packed, and control bottom range.

  4. 4
    Bodyweight Reverse Lunge
    anatomy
    anatomy
    4Exercise

    Bodyweight Reverse Lunge

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Each rep should be balanced left-to-right with stable front-knee tracking.

  5. 5
    Glute Bridge
    anatomy
    5Exercise

    Glute Bridge

    Rest 1m 15s

    • 115 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Drive through heels, keep ribs down, and avoid lumbar overextension.

  6. 6
    Crunch
    anatomy
    6Exercise

    Crunch

    Rest 1m

    • 115 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Exhale into spinal flexion and avoid pulling with the neck.