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
Practise bodyweight movement, control and consistency.
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 |
| Walking at a comfortable pace | 20 min |
Progression: Progress controlled repetitions, then tempo or pauses. Stop before technique deteriorates. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Build
Practise bodyweight movement, control and consistency.
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 |
| Walking at a comfortable pace | 15 min |
Progression: Progress controlled repetitions, then tempo or pauses. Stop before technique deteriorates. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Perform
Practise bodyweight movement, control and consistency.
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 |
| Side 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 |
|---|---|
| Controlled bodyweight squat | 6 × 10 |
| Push-up variation | 6 × 10 |
| Alternating reverse lunge | 6 × 12/side |
| Step-back 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: Progress controlled repetitions, then tempo or pauses. Stop before technique deteriorates. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Days 85-90: recovery and review
Take easier activity days. Review completed sessions, movement control and energy. Keep a manageable schedule, and repeat or progress gradually. Seek qualified advice about pain or nutrition concerns.
What floor-only training can and cannot replace
The lower session uses squats, lunges and bridges, while the upper session includes a push-up variation, pike push-ups and prone shoulder raises. Those raises involve shoulder movement but are not a loaded-row equivalent. This is a genuine limitation of a floor-only template. Do not improvise an anchor from a door or table to make it appear equivalent to a gym pulling programme. A later move to suitable equipment is a separate programming choice.
Worked log: Push-up variation
This fictional example uses the Push-up variation entry in this routine: 3 × 6–12. It illustrates a way to record comparable sessions, not a starting load or an individual progression prescription.
| Appearance | Log entry |
|---|---|
| First | Same variation: 6/6/6 |
| Next | Same variation: 7/6/6 |
| Following | Same variation: 7/7/6 |
Record whether the variation was at a wall, another suitable support or the floor. Changing leverage establishes a new baseline. A lower count on a more demanding variation cannot be compared directly with the previous count.
Further reading: ACSM progression position stand. This supports general progression principles; it does not validate this particular template. See our worked progression guide for the shared method.
Reviewed 26 October 2026 by Phasebuilt. Worked examples are fictional teaching examples, not client results or individual prescriptions. No clinical review is claimed.
How to run it
Warm up for five to ten minutes before the first working set: easy movement, then one or two comfortable practice sets of the first exercise. For floor-only sessions use an easier bodyweight variation; for weighted sessions use a lighter load. 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. Compare like-for-like log entries before changing the demand. Keep fixed-repetition and effort-based prescriptions intact; the worked example below explains how to read this particular template. 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.
Equipment and pain
Use the listed equipment. To see a different setup, choose it in the builder. Start with easier practice repetitions of the movements you will use, then work at a controlled effort. No generic substitution can establish that an exercise is suitable for an injury. Stop painful movements and seek qualified advice.
For bodyweight sessions, progress repetitions and control before harder variations. For loaded sessions, increase load only after the prescribed repetitions feel controlled. Record what you did so you can compare the next session.
Make it yours
The plan above is one configuration. Phasebuilt will rebuild it around your goal, equipment, activity days, experience and approximate session length, and set the calorie and protein targets alongside it. It is free, takes about a minute, and runs entirely in your browser.