Full body / Weekly plan
Bodyweight at home
A short, equipment-free routine with squats, push-ups, lunges, back extensions and planks. Build a consistent movement habit from your own floor space.
Your training week
Full body A
5| Exercises | Sets × Reps | Rest |
|---|---|---|
 Bodyweight squatSee technique ↗ | 3 × 10–15 | 60sec |
 Push-upSee technique ↗ | 3 × 5–12 | 90sec |
 Forward lungeSee technique ↗ | 2 × 8–12each side | 60sec |
 SupermanSee technique ↗ | 2 × 8–12 | 60sec |
 Forearm plankSee technique ↗ | 3 × 20–40sec | 60sec |
Exercise demonstrations by Exercise Library ↗
Training notes
How to use this plan
Use a comfortable, non-slip floor. Make push-ups easier by using your knees or a secure raised surface. This no-equipment plan has limited pulling work; add a dumbbell row when equipment becomes available. Stop plank sets before your back sags.
Before you start
Start with 5–8 minutes of easy movement, then rehearse the first exercises with lighter loads. The listed sets are working sets; warm-up sets are additional. Choose loads that leave about 2 good repetitions in reserve.
Make progress
Start at the lower end of the repetition range. When every set reaches the top of the range with controlled technique, increase the load by the smallest available step. If technique changes or recovery drops, keep the load or reduce a set. Record what you do and review after 4–6 weeks.
These are general training templates. Adjust them to your experience and recovery. Stop an exercise if it causes pain.