Home training

Bodyweight Home Workout Program

Build strength at home with nothing but your body weight, a chair and a backpack. Three short circuits a week, with easier and harder versions of every exercise.

Length
6 weeks
Sessions
3 a week
Time per session
25–35 min
Level
Beginner
Equipment
None. A sturdy chair, a table and a backpack help.
Download the free PDFSee the plan

PDF, 4 pages, 345 KB. Includes every session and a training log.

Who this program is for

This program is for anyone who wants to get stronger without a gym: beginners, people who travel, parents with little time, or anyone returning to exercise. You need a few square metres of floor, and ideally a sturdy chair, a table and a backpack.

Why bodyweight training works

Muscles respond to effort, not to where the resistance comes from. Research comparing push-ups with the bench press found similar gains in strength and muscle when the effort was matched. And muscle grows across a wide range of reps, as long as sets are taken close to failure.

The challenge with bodyweight training is progression: your body weight does not go up by 2.5 kg a week. So this program gives you three ways to make every exercise harder:

  1. More reps, up to the top of the range.
  2. Slower reps, with a pause at the hardest point.
  3. A harder variation, such as moving from incline push-ups to floor push-ups to feet-elevated push-ups.

How to do a circuit

Do one set of each exercise in order, with only a short pause between them. After the last exercise, rest 1–2 minutes and start the next round. Circuits keep your heart rate up, which also makes the workouts a good all-round conditioning session.

Getting the most out of it

  • Track your reps. The training log in the PDF helps you see progress week by week.
  • Walk on the other days. Walking supports recovery and adds to your daily energy burn.
  • Eat enough protein. It helps your muscles adapt. Find your target with the protein calculator.

The 6-week plan

How the program works

  • Do each workout as a circuit: one set of every exercise back to back, rest 1–2 minutes, then repeat.
  • Stop each set 1–3 reps before failure. Slow, controlled reps beat fast, sloppy ones.
  • When you reach the top of a rep range with good form, move to the harder variation.
  • Leave a day between workouts, and walk for 20–30 minutes on the other days if you can.
  • Warm up for 5 minutes: march on the spot, circle your arms and do a few slow squats.

A typical week

  1. MondayCircuit A
  2. TuesdayWalk 20–30 min
  3. WednesdayCircuit B
  4. ThursdayWalk 20–30 min
  5. FridayCircuit A (B the next week)
  6. SaturdayRest or a walk
  7. SundayRest

The sessions

Circuit A

25–35 min
ExerciseSetsReps or time
SquatEasier: sit down to a chair. Harder: 3-second pause at the bottom.2–410–20
Push-upEasier: hands on a table or bench. Harder: feet on a chair.2–46–15
Reverse lungeHold a wall for balance if needed.2–48–12 per leg
Table row or backpack rowLie under a sturdy table and pull your chest to the edge, or row a loaded backpack.2–48–15
PlankEasier: from your knees.2–420–45 s

Rest 1–2 minutes after each round.

Circuit B

25–35 min
ExerciseSetsReps or time
Glute bridgeHarder: one leg at a time.2–412–20
Pike push-upEasier: incline push-up. Harder: feet on a chair.2–45–12
Step-upOnto a sturdy chair or the bottom stair.2–48–12 per leg
Backpack Romanian deadliftHold a loaded backpack and hinge at the hips.2–410–15
Side plank2–420–30 s per side
Mountain climbers2–430 s

Rest 1–2 minutes after each round.

How to progress

  1. Weeks1–2LearnTwo rounds per workout. Use the easier variations and focus on form and full range of motion.
  2. Weeks3–4BuildThree rounds. Add one or two reps per exercise each week.
  3. Weeks5–6ProgressThree or four rounds. Switch to the harder variations when you reach the top of each rep range.

Frequently asked questions

Can you build muscle with bodyweight exercises only?

Yes, especially as a beginner. Studies have found that push-ups can build similar strength and muscle to the bench press when the effort is comparable. The key is making exercises harder over time, with more reps, slower tempo or harder variations.

How long should a home workout be?

About 25–35 minutes is enough for this program, including a short warm-up. Consistency three times a week matters more than long sessions.

I cannot do a push-up yet. What should I do?

Start with your hands on a table or kitchen counter. The higher your hands, the easier it gets. As you get stronger, move to a lower surface until you can do push-ups on the floor.

What should I do after 6 weeks?

Keep progressing with harder variations, add a weighted backpack to squats and lunges, or move to the Beginner Full-Body Strength Program if you have access to a gym.

Research behind this program

  1. Kikuchi N, Nakazato K (2017). Low-load bench press and push-up induce similar muscle hypertrophy and strength gain. Journal of Exercise Science & Fitness.
  2. Calatayud J et al. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of Strength and Conditioning Research.
  3. Schoenfeld BJ et al. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training. Journal of Strength and Conditioning Research.
  4. Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine.

Last updated September 21, 2026. This program is general information, not medical advice. Check with a doctor before starting if you have a health condition or have been inactive for a long time.

Calculators for this program

All calculators
Nutrition

Protein Calculator

Your daily protein range, per meal amounts and a sample day.

130–175g/day

Nutrition

TDEE Calculator

How many calories your body burns in a full day.

2,760kcal/day

Body composition

BMI Calculator

Body mass index, your category and a healthy weight range.

24.7BMI

More free programs

All programs
Cardio fitnessFree PDF

Norwegian 4x4 Interval Training Program

Four 4-minute intervals at 85–95% of your max heart rate, with 3 minutes of easy movement between. Developed by Norwegian researchers to raise fitness fast, in about 40 minutes.

Weeks
8
Per week
2–3
Level
All levels
StrengthFree PDF

Beginner Full-Body Strength Program

Three full-body workouts a week, built on the movements that matter most. Learn the lifts, then get steadily stronger for 12 weeks.

Weeks
12
Per week
3
Level
Beginner
Muscle buildingFree PDF

Upper/Lower Muscle Building Program

Four workouts a week, alternating upper and lower body. Each muscle is trained twice a week with enough volume to grow, and the plan builds to a peak before a deload.

Weeks
8
Per week
4
Level
Intermediate

Read more

All articles
Training4 min read

How to Build Muscle: A Science-Based Guide for Beginners

Muscle grows when you train hard enough, eat enough protein and energy, and recover. Here is how much of each you need, based on the research, with a simple plan to start.

Read the article
Nutrition4 min read

How to Lower Your Body Fat Percentage

Lowering body fat is not the same as losing weight. The goal is to lose fat while keeping, or even building, muscle. Here is how to do both.

Read the article
Recovery3 min read

Muscle Recovery: What Actually Helps You Recover Faster

Training breaks muscle down. Recovery is when it is rebuilt stronger. The basics do most of the work, and a few popular methods do less than you might think.

Read the article