GymTrainingDay 1 — Full body ~43 min approx.
| Assisted Squat | 3×6RPE 7 |
| Dip (Parallel Bars) | 3×8RPE 7 |
| Scapular Pull-Up | 2×10RPE 8 |
| Back Extension | 2×10RPE 7 |
Bodyweight Home Workout Program — No Equipment
This program is for anyone training at home with no equipment, three days a week. It’s built on the r/bodyweightfitness Recommended Routine: paired push and pull movements plus squats and a plank train the whole body with bodyweight alone, progressing by difficulty.
Based on: Jeff Nippard Fundamentals Full Body, Golden Six
Day 2 — Full body ~42 min approx.
| Back Extension | 3×5RPE 7 |
| Feet-Elevated Pike Push-Up | 3×8RPE 8 |
| Inverted Row | 2×12RPE 8 |
| Spanish Squat | 3×12 |
Day 3 — Full body ~43 min approx.
| Lunge | 2×10 |
| Weighted Dip | 3×8 |
| Negative Pull-Up | 2×10 |
| Glute Bridge | 3×12 |
Progression: Add weight weekly; deload −10% after a stall.
Build my program →Can I build muscle without any equipment?
Yes, especially as a beginner. What matters is taking sets close to failure and making moves harder once they get easy. The 10–20 sets per muscle group per week target works with bodyweight too.
How do I progress without adding weight?
Progress the exercise difficulty: once 3×12 push-ups feel easy, move to feet-elevated, then archer, then one-arm push-ups. That’s progressing by leverage instead of load.
How long should I rest between sets?
Keep 60–90 seconds between sets. On harder variations taken close to failure you can rest up to 2 minutes so the next set stays clean and controlled.