The bodyweight plan
with no equipment.
Ninety days of training that needs nothing but floor space. This is a separate programme, not a gym plan with the weights crossed out, and it progresses through tempo, pauses and harder variations instead of load.
- Length
- 90 days
- Days a week
- 4
- Sessions listed
- 12
- Equipment
- None. Floor space only.
The plan
Everything below is the actual programme, not a summary of one. Work down each session in order. The sets and reps shown are the starting prescription for that phase.
Foundation
Learn control, build consistency and progress with reps and tempo.
Lower Body Base
| Exercise | Sets & reps |
|---|---|
| Bodyweight squat | 3 × 10-15 |
| Reverse lunge | 3 × 8/side |
| Glute bridge | 3 × 12-15 |
| Standing calf raise | 3 × 15-20 |
| Dead bug | 3 × 10/side |
Upper Body Base
| Exercise | Sets & reps |
|---|---|
| Push-up variation | 3 × 6-12 |
| Pike push-up | 3 × 6-10 |
| Prone Y-T-W raise | 3 × 8 each |
| Shoulder tap | 3 × 10/side |
| Side plank | 3 × 25 sec/side |
Full Body Control
| Exercise | Sets & reps |
|---|---|
| Tempo squat (3 sec down) | 4 × 10 |
| Push-up variation | 4 × 8 |
| Alternating lunge | 3 × 10/side |
| Superman hold | 3 × 25 sec |
| Mountain climber | 4 × 20 |
Core + Mobility
| Exercise | Sets & reps |
|---|---|
| Bird dog | 3 × 10/side |
| Hollow-body tuck hold | 3 × 20 sec |
| Glute bridge march | 3 × 10/side |
| Hip mobility flow | 10 min |
| Brisk walk | 20 min |
Progression: Weeks 1-2: stop 3 reps short of failure. Weeks 3-4: add reps before adding difficulty. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Build
Increase difficulty with pauses, slower lowering and denser sessions.
Unilateral Lower
| Exercise | Sets & reps |
|---|---|
| Split squat | 4 × 10/side |
| Single-leg glute bridge | 4 × 10/side |
| Lateral lunge | 3 × 10/side |
| Isometric squat hold | 4 × 30 sec |
| Single-leg calf raise | 3 × 12/side |
Upper Progression
| Exercise | Sets & reps |
|---|---|
| Tempo push-up | 4 × 8-15 |
| Pike push-up | 4 × 8-12 |
| Prone reverse snow angel | 4 × 12 |
| Plank shoulder tap | 4 × 12/side |
| Hollow-body hold | 4 × 25 sec |
Bodyweight Density
| Exercise | Sets & reps |
|---|---|
| Squat | 5 × 15 |
| Push-up variation | 5 × 10 |
| Reverse lunge | 5 × 10/side |
| Mountain climber | 5 × 30 sec |
| Superman | 5 × 12 |
Core + Conditioning
| Exercise | Sets & reps |
|---|---|
| Plank walkout | 4 × 8 |
| Dead bug | 4 × 12/side |
| Side plank reach | 4 × 10/side |
| High-knee march | 6 × 45 sec |
| Easy walk | 15 min |
Progression: Progress by slowing the lowering phase and adding pauses before adding reps. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Perform
Build toward harder variations and measure your no-equipment progress.
Lower Strength Skill
| Exercise | Sets & reps |
|---|---|
| 1½-rep split squat | 5 × 8/side |
| Paused bodyweight squat | 5 × 10 |
| Single-leg glute bridge | 4 × 12/side |
| Skater lunge | 4 × 10/side |
| Single-leg calf raise | 4 × 15/side |
Upper Strength Skill
| Exercise | Sets & reps |
|---|---|
| Paused push-up | 5 × 6-12 |
| Pike push-up | 5 × 8-12 |
| Narrow push-up | 4 × 8-12 |
| Prone Y-T-W raise | 4 × 10 each |
| Long-lever plank | 4 × 30 sec |
Performance Circuit
| Exercise | Sets & reps |
|---|---|
| Jump squat or fast squat | 6 × 10 |
| Push-up variation | 6 × 10 |
| Alternating reverse lunge | 6 × 12/side |
| Burpee or squat thrust | 6 × 8 |
| Hollow-body hold | 6 × 25 sec |
Total Body Endurance
| Exercise | Sets & reps |
|---|---|
| Tempo squat | 4 × 20 |
| Push-up variation | 4 × max quality reps |
| Glute bridge march | 4 × 15/side |
| Mountain climber | 4 × 40 sec |
| Side plank | 4 × 35 sec/side |
Progression: Move to the harder variation only when the current one is clean for every set. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
How to run it
Warm up for five to ten minutes before the first working set: light cardio, then the first exercise of the day with an empty bar or very light weight for one or two sets. Rest 60 to 90 seconds between accessory exercises and two to three minutes after main lifts.
Leave about three reps in reserve for the first fortnight of each phase. When the top of the rep range is clean on every set, add load. When you stall on the same weight for two sessions running, keep the weight and add a rep instead, or take an easier week and come back to it. Progressive overload covers this in more detail.
Record what you lift. A plan you cannot compare to last week is a workout, not a programme.
Who this suits
- You have no equipment and no gym.
- You travel, or train in a small space.
- You want to build a habit before spending money on kit.
Who it does not
- Your main goal is maximal strength. Load is hard to replace.
- You already train with weights and want to add size quickly.
Swapping exercises
These are the substitutions Phasebuilt itself makes when your equipment or your joints call for it, rather than a generic list.
This plan already assumes no equipment, so there is nothing to substitute. If you do have a resistance band, it can replace the towel row and add load to glute bridges.
If something hurts
Pain is not something to train through. These swaps keep the session intact while working around a sore joint. If pain persists, that is a question for a clinician, not a programme.
| If you have | Instead of | Do |
|---|---|---|
| Sore knees | Back squat | Box squat to comfortable depth |
| Sore knees | Front squat | Supported sit-to-stand |
| Sore knees | Walking lunge | Low step-up |
| Sore knees | Bulgarian split squat | Supported split squat |
| Sore knees | Running | Cycling |
| Sore lower back | Deadlift | Cable pull-through |
| Sore lower back | Romanian deadlift | Hip thrust |
| Sore lower back | Barbell row | Chest-supported row |
| Sore lower back | Kettlebell swing | Sled push / bike |
| Sore shoulders | Bench press | Neutral-grip floor press |
| Sore shoulders | Overhead press | Landmine press |
| Sore shoulders | Push press | Landmine press |
| Sore shoulders | Push-up | Incline push-up |
| Need low impact | Running | Incline walking |
| Need low impact | Bike sprint | Bike tempo interval |
| Need low impact | Kettlebell swing | Sled push / fast walk |
Make it yours
The plan above is one configuration. Phasebuilt will rebuild it around your bodyweight, equipment, training days, session length and any injuries, and set the calorie and protein targets alongside it. It is free, takes about a minute, and runs entirely in your browser.