Platesmith

Bodyweight Full Body (3 day)

Strength at home with no weights: push-ups, rows, chin-ups and single-leg work. Add reps until you hit the top of the range, then make the exercise harder (feet raised, slower, or a harder version).

  • Beginner
  • 3 days a week
  • About 35 min
  • Bodyweight
  • Get fit and healthy

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up. The 2 workouts rotate across your 3 training days, so each week starts where the last one finished.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Day A

ExerciseSets × reps
Push-up3 × 6-15
Inverted Row3 × 6-12
Bulgarian Split Squat3 × 8-12
Glute Bridge2 × 12-20
Hollow Body Hold2 × 20-40s

Day B

ExerciseSets × reps
Chin-up3 × 3-8
Diamond Push-up3 × 5-12
Reverse Lunge3 × 8-12
Single-Leg Calf Raise2 × 10-15
Side Plank2 × 20-40s

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.