Home Bodyweight
No equipment, no excuses. Three sessions a week using only bodyweight. Progress by slowing the lowering phase and adding reps before you add rounds.
See your setup in four steps
- Length
- 4 weeks
- Days a week
- 3
- Sessions
- 12
- Exercises
- 11
Equipment: Bodyweight
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1
3 sessions
Day 1Lower + Core
4×20 @ BW · rest 1m
3×20 @ BW · rest 45s
- Plank
Seconds.
3×45 @ BW · rest 45s
3×12 @ BW · rest 45s
Day 2Upper
4×15 @ BW · rest 1m
- Chin-Up
Use a band or feet on a chair if needed.
4×6 @ BW · rest 1m30
3×12 @ BW · rest 45s
3×20 @ BW · rest 45s
Day 3Conditioning
Four rounds, straight through.
Circuit
4×10 @ BW · rest 15s
- Jump Rope
Seconds.
4×60 @ BW · rest 15s
4×30 @ BW · rest 15s
4×20 @ BW · rest 1m30
Week 2
3 sessions
Day 1Lower + Core
4×20 @ BW · rest 1m
3×20 @ BW · rest 45s
- Plank
Seconds.
3×45 @ BW · rest 45s
3×12 @ BW · rest 45s
Day 2Upper
4×15 @ BW · rest 1m
- Chin-Up
Use a band or feet on a chair if needed.
4×6 @ BW · rest 1m30
3×12 @ BW · rest 45s
3×20 @ BW · rest 45s
Day 3Conditioning
Four rounds, straight through.
Circuit
4×10 @ BW · rest 15s
- Jump Rope
Seconds.
4×60 @ BW · rest 15s
4×30 @ BW · rest 15s
4×20 @ BW · rest 1m30
Week 3
3 sessions
Day 1Lower + Core
4×20 @ BW · rest 1m
3×20 @ BW · rest 45s
- Plank
Seconds.
3×45 @ BW · rest 45s
3×12 @ BW · rest 45s
Day 2Upper
4×15 @ BW · rest 1m
- Chin-Up
Use a band or feet on a chair if needed.
4×6 @ BW · rest 1m30
3×12 @ BW · rest 45s
3×20 @ BW · rest 45s
Day 3Conditioning
Four rounds, straight through.
Circuit
4×10 @ BW · rest 15s
- Jump Rope
Seconds.
4×60 @ BW · rest 15s
4×30 @ BW · rest 15s
4×20 @ BW · rest 1m30
Week 4
3 sessions
Day 1Lower + Core
4×20 @ BW · rest 1m
3×20 @ BW · rest 45s
- Plank
Seconds.
3×45 @ BW · rest 45s
3×12 @ BW · rest 45s
Day 2Upper
4×15 @ BW · rest 1m
- Chin-Up
Use a band or feet on a chair if needed.
4×6 @ BW · rest 1m30
3×12 @ BW · rest 45s
3×20 @ BW · rest 45s
Day 3Conditioning
Four rounds, straight through.
Circuit
4×10 @ BW · rest 15s
- Jump Rope
Seconds.
4×60 @ BW · rest 15s
4×30 @ BW · rest 15s
4×20 @ BW · rest 1m30
Questions
- How many days a week is Home Bodyweight?
- 3 sessions a week for 4 weeks, 12 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Home Bodyweight need?
- It uses bodyweight.
- Is Home Bodyweight free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Home Bodyweight to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Home Bodyweight free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.