Bodyweight Workout Plan

Zero equipment. Maximum results.

Train anywhere with just your body. Push-ups, squats, planks, pull-ups — no gym required.

No equipment needed
Train at home or travel
Beginner-friendly

Top Bodyweight Exercises

Push-ups

chest · compound · beginner

  • Keep body in a straight line from head to heels
  • Lower chest to just above the floor
  • Squeeze core throughout the movement

Inverted Row

back · compound · beginner

  • Keep body in a straight line like a reverse plank
  • Pull chest to the bar
  • Squeeze shoulder blades at the top

Pike Push-ups

shoulders · compound · intermediate

  • Start in a high pike position with hips elevated
  • Bend elbows to lower head toward the floor
  • Press back up to full extension

Diamond Push-ups

triceps · compound · intermediate

  • Place hands together forming a diamond shape
  • Keep elbows close to your body as you lower
  • Push up to full extension squeezing triceps

Bodyweight Squat

quads · compound · beginner

  • Keep weight in your heels and midfoot
  • Squat to parallel or below
  • Stand tall and squeeze glutes at the top

Sissy Squat

quads · isolation · advanced

  • Rise onto toes and lean back while bending knees
  • Lower until thighs are parallel or beyond
  • Hold onto something for balance if needed

Nordic Curl

hamstrings · isolation · advanced

  • Anchor feet and slowly lower your torso forward
  • Use hamstrings to resist the descent
  • Push off the ground lightly to assist back up if needed

Glute Bridge

glutes · isolation · beginner

  • Lie on back with knees bent and feet flat
  • Push through heels to lift hips
  • Squeeze glutes at the top for 2 seconds

Pick Your Goal

Pick your goal to see which bodyweight exercises suit it.

Sculpted Aesthetic

Maximum definition. Perfect proportions.

Athletic Lean

Fast, lean, functional.

Strong & Muscular

Thick, powerful, imposing.

Toned & Slim

Lean & elegant. Defined without bulk.

Curves & Power

Strong curves. Sculpted glutes.

Get your bodyweight plan today

Sculpt15 gives you one free 15-minute workout a day, with a timer and a streak. No equipment, no account.

Start today’s 15 minutes →

Other Equipment Plans

DumbbellsBarbellResistance BandsCable Machine