Training programs

Bodyweight Anywhere 3×

No gym needed: bodyweight and a resistance band, three times a week.

days a week: 3
Duration: 8 weeks
Session length: 45 min
Level: Beginner

General fitness · Bodyweight only

Why this program works

You can build real strength with your own bodyweight by choosing harder variations as you improve. A band covers pulling and shoulder work, so the whole body stays balanced.

Phases and weeks

Learn the movementswk 1–4

Buildwk 5–8

Deload week

Training days

Session A

Squat + Push-up · 6 exercises

#	Exercise	sets × reps	Rest
1	Bodyweight Squat	3 × 15–20	1 min
2	Push-up	3 × 8–15	1 min
3	Band Row	3 × 12–20	1 min
4	Glute Bridge	3 × 12–20	1 min
5	Pike Push-up	2 × 6–12	1.3 min
6	Plank	3 × 30 s	45 s

Session B

Split Squat + Rows · 7 exercises

#	Exercise	sets × reps	Rest
1	Split Squat	3 × 10–15	1 min
2	Inverted Row	3 × 8–12	1.3 min
3	Incline Push-up	3 × 10–15	1 min
4	Single-Leg Glute Bridge	3 × 10–15	1 min
5	Band Lateral Raise	3 × 15–25	45 s
6	Dead Bug	2 × 8–12	45 s
7	Bodyweight Calf Raise	3 × 15–25	45 s

Session C

Legs, Arms & Core · 7 exercises

#	Exercise	sets × reps	Rest
1	Wall Sit	3 × 40 s	1 min
2	Close-Grip Push-up	3 × 6–12	1 min
3	Band Pull-Apart	3 × 15–20	45 s
4	Sliding Leg Curl	3 × 8–12	1 min
5	Band Curl	2 × 12–20	45 s
6	Side Plank	2 × 20 s	30 s
7	Mountain Climber	3 × 30 s	45 s

Session A

Squat + Push-up · 6 exercises

#	Exercise	sets × reps	Rest
1	Bodyweight Squat	3 × 15–20	1 min
2	Push-up	3 × 8–15	1 min
3	Band Row	3 × 12–20	1 min
4	Glute Bridge	3 × 12–20	1 min
5	Pike Push-up	2 × 6–12	1.3 min
6	Plank	3 × 30 s	45 s

Session B

Split Squat + Rows · 7 exercises

#	Exercise	sets × reps	Rest
1	Split Squat	3 × 10–15	1 min
2	Inverted Row	3 × 8–12	1.3 min
3	Incline Push-up	3 × 10–15	1 min
4	Single-Leg Glute Bridge	3 × 10–15	1 min
5	Band Lateral Raise	3 × 15–25	45 s
6	Dead Bug	2 × 8–12	45 s
7	Bodyweight Calf Raise	3 × 15–25	45 s

Session C

Legs, Arms & Core · 7 exercises

#	Exercise	sets × reps	Rest
1	Wall Sit	3 × 40 s	1 min
2	Close-Grip Push-up	3 × 6–12	1 min
3	Band Pull-Apart	3 × 15–20	45 s
4	Sliding Leg Curl	3 × 8–12	1 min
5	Band Curl	2 × 12–20	45 s
6	Side Plank	2 × 20 s	30 s
7	Mountain Climber	3 × 30 s	45 s

Progression

When every set reaches the top of the rep range, add the smallest weight step and restart at the bottom of the range. Main lifts are never taken to failure.

Safety

Stop immediately and seek medical help if you feel chest pain, unusual shortness of breath, an irregular heartbeat or dizziness.

Health & safety

RIR main / accessory lifts

week	Phase	RIR	Note
1	Learn the movements	3 / 3
2	Learn the movements	3 / 2
3	Learn the movements	2 / 2
4	Learn the movements	2 / 1-2
5	Build	2 / 2
6	Build	2 / 1-2
7	Build	1-2 / 1
8	Build	4 / 3-4	Deload week