Free Workout Templates
No gym, no gear, no excuses — your bodyweight is enough to build muscle and serious fitness when the programming is right. Every plan below needs nothing but floor space, and lists the full prescription.
A beginner athletic performance program using only bodyweight. Explosive movements and function…
An intermediate 4-day bodyweight athletic performance program. Power and speed days across uppe…
An advanced 5-day bodyweight endurance program. Five focused sessions with extended sets and mi…
A beginner bodyweight endurance program. High reps, minimal rest, and full-body circuits build …
An intermediate bodyweight endurance program with upper and lower splits. High-rep movements an…
An advanced 5-day bodyweight fat-loss program. Five focused sessions with AMRAP sets and minima…
A beginner bodyweight fat-loss program. Short rest periods and circuit-style training elevate h…
An intermediate bodyweight fat-loss program. Four structured sessions per week with upper and l…
A beginner fat-loss bodyweight program for adults over 50. Low-impact movements and step variat…
A pregnancy-safe beginner fat-loss bodyweight program. Controlled-intensity full-body sessions …
An advanced 5-day bodyweight program structured as Upper/Lower/Push/Pull/Legs. Each muscle grou…
A beginner-friendly 3-day full-body program using only your bodyweight. Build strength, coordin…
A beginner bodyweight program with dedicated Upper, Lower, Push, Pull, and Legs days. Used as a…
An intermediate 4-day upper/lower split using only bodyweight. Increase training volume and int…
An intermediate 4-day bodyweight program pairing synergistic muscle groups each session for max…
Intermediate bodyweight program with dedicated chest, back, shoulders, arms and legs days. Prov…
A beginner general fitness bodyweight program for adults over 50. Low-impact full-body sessions…
A pregnancy-safe beginner bodyweight program. No supine exercises, no impact, no Valsalva. Thre…
A demanding 5-day bodyweight HIIT program for advanced athletes. High-volume circuits, explosiv…
A gentle 3-day bodyweight HIIT program for beginners. Short circuits of simple movements with p…
A 4-day bodyweight HIIT program for those with a base level of fitness. Denser circuits, shorte…
A beginner muscle-gain program using only bodyweight. Three full-body sessions per week build t…
An advanced 5-day bodyweight mobility program. Five targeted sessions address hip/ankle, should…
A beginner mobility and flexibility program using only bodyweight. Three sessions per week impr…
An intermediate 4-day bodyweight mobility program. Structured upper and lower sessions address …
An intermediate bodyweight shredding program. AMRAP sets with short rest create maximum metabol…
Stay active while fasting with a safe 30-minute at-home bodyweight workout. No equipment, low f…
Muscle only knows tension. Bodyweight programs create it through leverage (elevating feet turns a push-up into an incline press), tempo (slow eccentrics multiply time under tension), range of motion, and unilateral work (a single-leg squat loads one leg with your entire bodyweight). Pushed close to technical failure, these produce the same growth signal as external load — which is exactly how the plans below are written.
Zero cost, zero commute, zero setup: sessions happen in your living room, a hotel room or a park, which makes consistency — the real driver of results — dramatically easier. It also builds body control and joint-friendly strength that transfers to everything else you do.
Yes, particularly through beginner and intermediate stages. By manipulating leverage, tempo and unilateral loading, bodyweight training reaches the effort levels muscle growth requires. The plans below program those progressions explicitly.
Progress moves through harder variations instead of heavier loads: push-up → decline push-up → pike push-up, squat → split squat → single-leg squat. Each plan sequences these progressions over its duration, and the app suggests the next step as you log sessions.
Very — full-body bodyweight circuits burn substantial energy while preserving muscle, and several plans below are structured specifically for fat loss. Pair any of them with a moderate calorie deficit for best results.