Just starting off or need a break from the weights? This 3 day bodyweight workout routine covers all the basics and will provide you with a good foundation.
Workout Summary
  • Main Goal
    General Fitness
  • Workout Type
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout15-30 minutes
  • Equipment Required
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Whether you’re into bodybuilding, powerlifting, strongman, CrossFit, or play a sport, at the end of the day our goal is to improve our body.

So it makes sense that we should be working to become a master of using our bodies, right? Right.

This means you need to be incorporating bodyweight exercises into your program.

These movements can be vital for physique development, working to improve a body function, or for enhancing your performance on the court or field.

This program is a three day split that helps you work on and improve all the major functions of the body so you can be both show and go. If you need information on how to perform these exercises, check out the M&S Exercise Guide.

Day 1: Upper Body
Exercise Sets Reps
1. Pullups 3 Failure
2. Inverted Row 3 10-12
3. Dips 3 Failure
4. Feet Elevated Pushup 3 15
Day 2: Lower Body
Exercise Sets Reps
1. Squat Jumps 3 30 secs
2. Walking Lunge 3 20 per leg
3. Bodyweight Calf Raises 3 Failure
Day 3: Core
Exercise Sets Reps
1. Full Situp 3 15
2. Lying Leg Raise 3 15
3. Oblique Crunch 3 20
4. Bicycles 3 30 secs
5. Plank 3 Failure


How long do I rest between sets?

That’s up to you, but I'd suggest no longer than 1 minute.

How do I work this routine into my program?

You can perform it after your regular training or as a stand-alone program. It’s depends on the individual and what their goals are.

If you want to make bodyweight movements a top priority, then do this on its own.

Can I do this routine twice a week?

You sure can. If you want, do all three workouts over three days, take a day off, and repeat for three more days.

How long should I do this program?

You can use this program until you feel you’ve gotten as much as you can out of it. I would say use it for at least four weeks but how long you go after that is up to you.

I am strong enough that my bodyweight isn’t enough to reach failure. What do I do?

Bodyweight vests are a great way to add resistance without having the weight interfere with your activities. Wear the vest for the exercises that you need extra resistance for. You can also have chains on your shoulders.

Any ways to make these more challenging?

If you need the vest or chains for extra resistance, you can do a drop set. Perform the movements with the extra weight, then upon failure, remove the vest or chains and keep going.

You can also perform circuits instead of straight sets. Perform all the exercises in a row without taking a break. That is one circuit. Repeat for three circuits. Rest for one minute between circuits.

I’m not strong enough to use my bodyweight. Can I substitute machines?

That defeats the purpose of the program. If you need to, use an assistant or a spotter to help you with the exercises you struggle with. Don’t substitute weight training machines.

Posted on: Sat, 11/10/2018 - 10:18

Do wall sit for 3 sets of 30 to 40 seconds for lower body

Posted on: Sun, 03/11/2018 - 11:55

If I felt the need to add shoulders/overhead pressing movement how should I do that?

M&S Team Badge
Posted on: Mon, 03/12/2018 - 09:13

Hi Trevor,

Yes, absolutely. If you feel you need to add additional exercises to the program, feel free to do so.

Hope this helps!

Posted on: Tue, 07/07/2020 - 11:19

For a body weight overhead press exercise I do hand stand presses with my back to a wall. Try them, if it’s a challenge getting up into a hand stand don’t take no for an answer, keep practicing.

Posted on: Wed, 05/03/2017 - 15:34

I have just started a new 3 day full body workout. Can I do this bodyweight routine alongside my weights?

Posted on: Wed, 04/12/2017 - 15:38

Do any of these exercises hit the middle delts or traps? If not, is there anything I can add that will?

Roger Rock Lockridge
Posted on: Fri, 04/14/2017 - 12:32

Hey Ron. The dips and pullups should cover all three heads of the delts. The inverted row will target your traps as well as your rear delts and lats. You can go underhand with those and blast your biceps as well.

Roger Lockridge
Posted on: Wed, 04/12/2017 - 12:35

Thanks to M&S for sharing my newest article. Hope to see some good feedback on this. You can improve your body without equipment. Your body can be the equipment.