Bodyweight training stalls when the only progression is more reps. This plan fixes that by changing leverage and tempo instead: elevated push-ups become flat push-ups, then slow-eccentric push-ups, then single-arm-assisted. The same four sessions run for four weeks while the difficulty ratchets up.
Each session is a circuit — move through the exercises with minimal rest, then rest a full minute between rounds. You need about two square metres of floor and a chair. Total time is 25 to 35 minutes including the warm-up.
Who this plan is for
You train at home, while travelling, or in a small space
You own no equipment and do not want to buy any
You want four short sessions rather than three long ones
You need a plan that keeps getting harder without adding weight
Equipment needed
None · A mat or towel · A sturdy chair or step
The 4-week schedule
Week 1 — Baseline circuits
4 sessions
3 rounds of each circuit. Rest 60 s between rounds. Stop each set two reps short of failure.
Day
Session
Sets & reps
Day 1 — Lower body
Squat circuit
Bodyweight squat x 15 · Reverse lunge x 10 per leg · Glute bridge x 15 · Wall sit 30 s · Calf raise x 20
Day 2 — Upper body
Push and pull circuit
Incline push-up (hands on chair) x 12 · Chair dip x 10 · Superman pull x 12 · Pike push-up x 8 · Plank 40 s
Day 3 — Conditioning
Intervals
8 rounds: 30 s work / 30 s rest — alternate high knees, squat-to-stand, mountain climbers, fast step-ups
Day 4 — Core and mobility
Brace and open
Dead bug x 10 per side · Side plank 30 s per side · Bird dog x 10 per side · Hip flexor stretch 60 s per side · Thoracic rotation x 10 per side
Week 2 — More rounds
4 sessions
Same exercises, 4 rounds instead of 3. Keep the rest at 60 s.
Day
Session
Sets & reps
Day 1
Squat circuit
4 rounds, reps unchanged
Day 2
Push and pull circuit
4 rounds, reps unchanged
Day 3
Intervals
10 rounds of 30 s / 30 s
Day 4
Brace and open
4 rounds, holds +10 s
Week 3 — Harder leverage
4 sessions
Back to 3 rounds, but each exercise moves to its harder variation. This is where bodyweight training keeps progressing.
Day
Session
Sets & reps
Day 1 — Lower body
Squat circuit, hard
Tempo squat 3 s down x 12 · Bulgarian split squat (rear foot on chair) x 8 per leg · Single-leg glute bridge x 10 per side · Wall sit 45 s
Day 2 — Upper body
Push and pull, hard
Flat push-up x 10 · Feet-elevated chair dip x 8 · Pike push-up x 10 · Plank shoulder tap x 20 · Plank 60 s
Day 3 — Conditioning
Longer intervals
6 rounds: 45 s work / 30 s rest, same movement rotation
Day 4 — Core and mobility
Brace and open
Hollow hold 20 s · Side plank with reach x 8 per side · Full mobility flow x 2
Week 4 — Test and taper
4 sessions
Two circuit sessions, one interval session, one mobility session. Finish the week with the test below.
Day
Session
Sets & reps
Day 1
Squat circuit, hard
3 rounds, unchanged
Day 2
Push and pull, hard
3 rounds, unchanged
Day 3
Mobility only
Full day 4 flow, 3 rounds, unhurried
Day 4 — Test
Benchmark
Max clean push-ups · Max bodyweight squats in 90 s · Longest plank hold. Write all three down and repeat the block.
How to progress
1Weeks 1–2 add rounds. Week 3 changes the movement to a harder variation. Week 4 tests.
2When a variation gets easy, slow it down: three seconds lowering doubles the difficulty without any equipment.
3Rest 60 seconds between rounds. If you need more, take it — quality reps beat rushed ones.
4Missing a day is fine. Do the sessions in order rather than skipping ahead.
Frequently asked questions
Can you build muscle with no equipment?
Yes, up to a point. Bodyweight training builds muscle effectively while the movements remain challenging — roughly the 6–20 rep range. Once you can do 25 clean push-ups, progress comes from harder variations (elevated feet, single-arm assisted, slow tempo) rather than more reps.
How many days a week should I do a bodyweight plan?
Four is a good balance for most people: two strength-focused circuits, one conditioning session and one mobility session. It keeps weekly volume high enough to progress while leaving three recovery days.
Do I need to warm up?
Five minutes is enough — marching on the spot, arm circles, ten bodyweight squats and ten glute bridges. The first round of each circuit doubles as the final warm-up if you keep it light.
Run this plan inside the app
These protocols follow the same movement patterns, with block timers, equipment substitutions and progress tracking built in.
