Programs / Bodyweight Three Day (Beginner)

Bodyweight Three Day (Beginner)

General fitnessBeginner3 days / weekBodyweight8 weeks45 min sessionsFull body

No equipment, no excuses. Three full body sessions a week built entirely from bodyweight work. Own every rep before you add load. Built by real trainers to run in about forty five focused minutes. Warm up with intent, run every set as written, log it, and leave.

Progression: Add a rep or a small load each week. Keep form strict. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.

Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.

Inside the week

Session 1 · Full Body A

quadricepschestlatsshouldershamstringslatshamstringsabdominals

Prone Y-T-W3 x 10-12
Bodyweight Squat3 x 10-12
Incline Push-Up3 x 10-12
Pike Push-Up3 x 10-12
Floor Glute-Ham Raise3 x 10-12
Alternate Heel Touchers3 x 15-20

Session 2

Full Body B

hamstringsshouldersmiddle backchestglutesmiddle backchestglutesabdominals

6 exercises · full detail in the app

Session 3

Full Body C

gluteschestlatsbicepstricepstricepstricepstricepscalves

5 exercises · full detail in the app

The full week, week to week progression, and the set by set log live in the Spec Fitness app.

Run Bodyweight Three Day (Beginner) with every set logged.

7 day free trial, $25 a month. Tune any session to fit your week.

Get the app