# Bodyweight Foundations – Split Days (Upper/Lower/Push/Pull/Legs) > A beginner bodyweight program with dedicated Upper, Lower, Push, Pull, and Legs days. Used as a supplement pool to ensure sparse AI-generated days receive focus-appropriate exercises. Goal: General Fitness · Level: Beginner · Equipment: Bodyweight · 5 days/week · ~45 min/session · 8 weeks Interactive version (free): https://stay-active.app/templates/gf-bodyweight-beginner-split ## Overview Bodyweight Foundations – Split Days is built for people who are ready to move past basic full-body routines and want to train with more purpose — without buying a single piece of equipment. If you have been exercising consistently for a few months and want to dedicate each session to a specific part of your body, this five-day split gives your training a clear structure while keeping every movement grounded in fundamentals. The program organises your week into five focused sessions: Upper Body, Lower Body, Push, Pull, and Legs. Upper Day targets your chest, shoulders, and arms using Push-Ups, Wide Push-Ups, and Pike Push-Ups. Lower Day works quads, hamstrings, and calves with Bodyweight Squats, Reverse Lunges, and Wall Sits. Push Day isolates pressing muscles further with Decline Push-Ups and Diamond Push-Ups. Pull Day rebuilds your posterior chain with Table Inverted Rows, Doorframe Rows, and Superman. Legs Day finishes the week with Hip Thrusts, Single-Leg Glute Bridges, and Reverse Lunges to ensure your lower body gets double the volume it needs. The science behind this split is straightforward: splitting muscle groups across five days allows more total volume per area than a three-day full-body routine, while the 48-hour gap between sessions targeting the same muscle ensures adequate recovery. Beginners respond well to higher frequency and moderate volume — this plan threads that needle by hitting each area twice per week at a beginner-appropriate rep range of 10–15. After eight weeks of consistent training you can expect noticeably improved push-up strength (most people add 5–10 reps to their max), better posture from the balanced push-pull ratio, and visible muscle tone across the upper body and legs. Core stability from the daily Plank and Bird Dog work will also carry over into everyday movement. This template is best suited to beginners who have outgrown a three-day full-body plan and want more structure without equipment. It is not the right fit for complete beginners (start with Bodyweight Foundations – Full Body first) or for anyone looking to build maximum strength — bodyweight will limit absolute load over time. ## The Program ### Day 1 – Upper — Upper - **Knee Push-Up** — 3 sets × 10-12 reps, rest 90s - **Table Inverted Row** — 3 sets × 10-12 reps, rest 90s - **Wide Push-Up** — 3 sets × 10-12 reps, rest 90s - **Pike Push-Up** — 3 sets × 8-10 reps, rest 90s - **Side Plank** — 2 sets × 20s per side, rest 45s ### Day 2 – Lower — Lower - **Box Squat (Bodyweight)** — 3 sets × 12-15 reps, rest 90s - **Glute Bridge** — 3 sets × 15 reps, rest 60s - **Reverse Lunge** — 3 sets × 10 per side, rest 90s - **Bird Dog** — 3 sets × 8 per side, rest 45s - **Dead Bug** — 2 sets × 8 per side, rest 45s ### Day 3 – Push — Push - **Knee Push-Up** — 3 sets × 12-15 reps, rest 90s - **Wide Push-Up** — 3 sets × 10-12 reps, rest 90s - **Diamond Push-Up** — 3 sets × 8-10 reps, rest 90s - **Pike Push-Up** — 3 sets × 8-10 reps, rest 90s - **Plank** — 3 sets × 20s, rest 45s ### Day 4 – Pull — Pull - **Table Inverted Row** — 3 sets × 10-12 reps, rest 90s - **Doorframe Row** — 3 sets × 10-12 reps, rest 90s - **Towel Row** — 3 sets × 12 reps, rest 90s - **Superman** — 3 sets × 12 reps, rest 45s - **Side Plank** — 2 sets × 20s per side, rest 45s ### Day 5 – Legs — Legs - **Bodyweight Squat** — 3 sets × 15 reps, rest 90s - **Hip Thrust (Bodyweight)** — 3 sets × 15 reps, rest 60s - **Reverse Lunge** — 3 sets × 10 per side, rest 90s - **Single-Leg Glute Bridge** — 3 sets × 12 per side, rest 60s - **Bird Dog** — 2 sets × 8 per side, rest 45s ## FAQ ### How many days per week do I need to train on this plan? This plan is designed for five training days per week with two rest days. You can arrange your rest days however suits your schedule — for example training Monday through Friday and resting on the weekend, or spreading rest days mid-week. The key is that you do not need to do all five days back-to-back; two consecutive rest days is fine. ### Do I need any equipment at all? No. Every exercise in this plan uses your own bodyweight. You will need a clear floor space roughly the size of a yoga mat, and access to a sturdy table or doorframe for the inverted row and doorframe row movements. No bands, dumbbells, or pull-up bar required. ### How do I make this plan harder as I get stronger? Progress by adding reps first — once you can hit the top of every rep range with good form, add one more rep per set each week. When you consistently reach 20 reps on Push-Ups, add a harder variation such as Archer Push-Ups or slow-tempo Push-Ups. For leg work, progress from two-leg to single-leg variations to significantly increase the challenge. ### What results should I expect after eight weeks? After eight weeks most people see a noticeable improvement in push-up and squat endurance, visible muscle tone in the shoulders, arms, and legs, and significantly better core stability. You will also build the habit of structured split training, which makes transitioning to weighted programs much easier later. ### Is this plan suitable for complete beginners? This plan is designed for beginners who already have some exercise history — ideally a few months of consistent movement or a completed full-body beginner programme. If you are brand new to exercise and struggle with a standard Push-Up, start with a full-body beginner template first and return to this split in six to eight weeks. ### Can I do this plan if I am over 50? Yes. Bodyweight training is one of the most joint-friendly training modalities available and this plan is fully appropriate for people over 50. Focus on controlled movement, take extra time to warm up, and do not skip rest days. If any exercise causes joint pain rather than muscle fatigue, substitute a lower-impact variation — for example replace Decline Push-Ups with standard Push-Ups. ## Safety notes Rest fully between sets. Focus on form over speed. Stop if you feel sharp joint pain.