4 weeks · no-equipment
No-equipment 4 weeks strength workout plan
A free plan built to add weight to the same six movement patterns every week instead of chasing new exercises. Three sessions a week for 4 weeks, with every set and rep written out.
- Goal
- strength
- Equipment
- no-equipment
- Length
- 4 weeks
- Frequency
- 3 / week
The weekly template
Session 1
Lower push — squat pattern, 3–4 working sets of 5–8 reps
Session 2
Upper — one press and one row, 3–4 sets of 6–10 reps
Session 3
Hinge — deadlift or hip hinge, 3–4 sets of 5 reps, plus a carry
Load comes from leverage, tempo and single-leg work rather than weight, so this runs anywhere.
How the 4 weeks block progresses
- ›Week 1 — learn the patterns at roughly 60% effort and log every set
- ›Week 2 — same loads, one extra set on the first two movements
- ›Week 3 — small load or round increase, same set count
- ›Week 4 — cut volume by a third and retest your key movement
Add one set in week 2, a small load jump in week 3, then deload volume by a third. Track top-set load on the squat, press and hinge so the next block starts from real numbers.
Kit and substitutions
- None
- A mat or towel
- A wall and a sturdy chair
If a movement is too easy, slow the lowering phase to four seconds before adding reps.
Full written version of this plan
Home Workout Plan With No Equipment is the hand-written, week-by-week version of this template — same structure, every session spelled out.
Questions about this plan
Is this no-equipment strength plan suitable for beginners?
Yes. Week 1 runs at roughly 60% effort so you can learn each movement, and every session lists exact sets and reps. If a movement is too easy, slow the lowering phase to four seconds before adding reps.
What equipment do I need?
None, A mat or towel, A wall and a sturdy chair. Load comes from leverage, tempo and single-leg work rather than weight, so this runs anywhere.
How long is each session?
Between 30 and 55 minutes including the warm-up, three days a week for 4 weeks.
How do I know it is working?
Track top-set load on the squat, press and hinge. add one set in week 2, a small load jump in week 3, then deload volume by a third.