Training without equipment is an effective method for developing strength, endurance, and mobility. Whether you’re a beginner or an experienced athlete, you can achieve visible results by following a well-structured  bodyweight training program.

Why choose bodyweight training?

Bodyweight training has several advantages:

• Improves functional strength by engaging multiple muscles simultaneously

• Develops endurance and flexibility

• Allows you to train anywhere, without equipment

• Reduces the risk of injury by respecting the body’s natural movements

• Promotes fat loss through multi-joint exercises

An effective program should be tailored to your level and structured progressively. Here are detailed workouts based on your level.

Beginner Bodyweight Training Program (3 days per week)

This program is designed to teach the basics and strengthen the entire body.

Day 1: Lower body and core strengthening

• Classic squats : 3 sets of 15 repetitions
• Forward lunges: 3 x 12 (each leg)
• Hip Bridge: 3 x 20
• Static plank : 3 x 30 seconds
• Classic Crunches : 3 x 20
• Lateral planking: 3 x 20 seconds per side

Day 2: Upper body and core strength

• Classic push-ups : 3 x 10
• Chair Dips : 3 x 12
• Superman (back strengthening): 3 x 15
• Straight-arm plank: 3 x 30 seconds
• Russian twists : 3 x 20

Day 3: Full body and cardio workout

• Jump squats : 3 x 12
• Knee raises : 3 x 30 seconds
• Burpees : 3 x 10
• Jumping jacks : 3 x 40 seconds
• Dynamic plank: 3 x 30 seconds

Table 1: Beginner Bodyweight Training Program (3 Days per Week)

Day	Exercises
Day 1 – Lower body and core strength	Squats (3×15), Forward Lunges (3×12 per leg), Hip Bridge (3×20), Plank (3x30s), Crunches (3×20), Lateral Plank (3x20s per side)
Day 2 – Upper body and core	Push-ups (3×10), Chair Dips (3×12), Superman (3×15), Straight-arm Plank (3x30s), Russian Twists (3×20)
Day 3 – Full Body and Cardio	Jump squats (3×12), Mountain climbers (3x30s), Burpees (3×10), Jumping jacks (3x40s), Dynamic plank (3x30s)

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Intermediate Bodyweight Training Program (4 days per week)

This program increases the intensity and introduces more complex exercises.

Day 1: Lower Body

• One-Leg Squats: 3 x 10
• Jumping lunges: 3 x 12
• Weighted Hip Bridge (with backpack): 3 x 20
• Calf Raises on a Step : 3 x 20
• Plank with leg raise: 3 x 30 seconds

Day 2: Upper Body

• Diamond pumps: 3 x 12
• Pull-ups (if possible): 3 x 8
• Bench Dips : 3 x 15
• Superman: 3 x 20
• Dynamic plank: 3 x 40 seconds

Day 3: HIIT training (cardio and muscle strengthening)

• Burpees: 3 x 15
• Knee raises: 3 x 40 seconds
• Jump squats: 3 x 12
• Lateral jumps: 3 x 30 seconds
• Plank with jumping feet: 3 x 30 seconds

Day 4: Full body and core strengthening

• Jump squats: 3 x 15
• Wide push-ups: 3 x 12
• Dynamic lateral planking: 3 x 30 seconds per side
• Plank with arm raise: 3 x 30 seconds
• Bike Crunches: 3 x 20

Table 2: Intermediate Bodyweight Training Program (4 Days per Week)

Day	Exercises
Day 1 – Lower Body	Single-Leg Squats (3×10), Jumping Lunges (3×12), Weighted Hip Bridge (3×20), Step Calf Raises (3×20), Plank with Leg Raise (3x30s)
Day 2 – Upper Body	Diamond push-ups (3×12), Incline pull-ups or push-ups (3×8), Bench dips (3×15), Superman (3×20), Dynamic plank (3x40s)
Day 3 – HIIT (Cardio and Strength Training)	Burpees (3×15), Mountain climbers (3x40s), Jump squats (3×12), High knees (3x30s), Plank with jumping feet (3x30s)
Day 4 – Full Body & Core Strengthening	Jump squats (3×15), Wide push-ups (3×12), Dynamic lateral plank (3x30s per side), Plank with arm raise (3x30s), Bicycle crunches (3×20)

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