Bodyweight full body workout: 7 exercises, sets and reps

Bodyweight full body workout

7 exercises 21 sets about 55 min no weights, plus a sturdy table or a low bar and a pull-up bar

One session that trains every major muscle group: a squat, a hinge, two presses, two pulls and a plank. It is the most time-efficient way to lift, because every muscle is trained each time you show up.

Without weights the load is fixed, so effort comes from slower lowering, pauses, harder variations and more reps.

Start this workout free Creates your account with these 7 exercises already loaded. Free to log, no card.

The workout

Bodyweight Squat3 × 20Arms out in front for balance. Take three seconds on the way down to make bodyweight count.2 min rest
Push-Up3 × 12Body in one straight line from head to heels. Chest to the floor, elbows about 45 degrees from your sides.2 min rest
Inverted Row3 × 10Hang under a bar set at hip height with a straight body, and pull your chest up to it.90 s rest
Single-Leg Romanian Deadlift3 × 10 per sideHinge forward on one leg while the other reaches straight back. Keep your hips level.90 s rest
Pike Push-Up3 × 8Hips high in an inverted V. Lower the top of your head towards the floor between your hands, then press back up.90 s rest
Pull-Up3 × 6Start from a dead hang. Pull your elbows down to your ribs until your chin clears the bar.90 s rest
Plank3 × 1 minElbows under shoulders, glutes tight, ribs pulled down. Stop when your hips start to sag.30 s rest

Muscles worked

Front

Back

Glutes6
Lats6
Abs6
Chest4.5
Upper back4.5
Hamstrings4.5
Shoulders4.5

Sets per muscle. A muscle that only assists in an exercise counts half.

How to run it

Start with five minutes of easy movement and one easy set of the first exercise. Rest for the time shown next to each exercise; the heavy lifts at the top need more than the smaller ones at the end.

Aim to finish each set with one or two reps left in you. If every set reaches its target easily, the session is too light. When a set reaches the target comfortably, slow the lowering to three seconds or move to a harder variation before you add reps without end.

Run it three times a week on non-consecutive days, such as Monday, Wednesday and Friday. Two sessions a week still works if that is what your week allows.

If something is taken

Pull-Up→Chin-Up

Keep the same number of sets. In the app you can swap an exercise for one session without changing the program.

In myreplog

It is already set up. These 7 exercises arrive in your account as a program, with the sets and reps above.
Tap, do not type. Set your weights the first time, then mark each set done as you finish it.
Records count themselves. From your second session, a lift that beats your best is marked as a personal record on the spot.
See what you trained. The session ends with this muscle map, drawn from the sets you actually did.

Logging is free for good. The first 14 days also include Pro, where a coach reviews each session and suggests the weights for the next one. No card needed.

Questions

How long does this full body workout take?

About 55 minutes. That is 21 working sets with the rests listed next to each exercise, plus five minutes to warm up.

What muscles does it work?

Mostly the glutes, lats and abs. The chest, upper back, hamstrings and shoulders assist. The map on this page shades each muscle by the number of sets that reach it.

What equipment do I need?

No weights, plus a sturdy table or a low bar and a pull-up bar.

Is a full body workout enough to build muscle?

Yes. Three full body sessions a week train every muscle three times, which is more frequent than most split routines manage. What matters is that the weights or reps go up over the months.

Can I do a full body workout every day?

It is better not to. Muscles grow between sessions, and the same lifts on consecutive days leave them under-recovered. Keep at least one rest day between full body sessions.