Need a good home based workout that doesn't require barbells or dumbbells? Try this intense full body bodyweight workout circuit!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Go through each of these exercises 3 times, take minimal amounts of rest in between each exercise and then take 1-2 minutes in between each series of exercises.

The key to this workout, like any other, is progression. You should push for more reps each time you do this workout. If you get 14 pushups in week 1, you should try for 15 pushups in week 2. As long as you keep progressing you will get bigger and stronger.

Warm Up and Cool Down

  • 5 Minute warm up: Walk or Light Jog
  • 5 minute cool down: Walk or Light Jog

Full Body Bodyweight Workout

Exercise Sets Reps
Jump Squat 3 10-15
Push Up 3 15-20
Pull Up 3 10-15
Walking Lunge (Reps are for each leg) 3 10-15
Dips 3 10-15
Inverted Pull Ups 3 10-15


Raymond Hernandez
Posted on: Wed, 06/29/2022 - 10:34

No pull rack or dip bars in my area to complete those two workouts? any recommendations on what to replace both with?

M&S Team Badge
Posted on: Tue, 07/05/2022 - 11:09

Hey Raymond, what do you have access to? Are you training in a gym or at home?

Posted on: Sat, 03/26/2022 - 07:21

No sit ups? Or any abdominal exercise? Nothing for calf/hamstring exercise, dips and push ups together? Seems very unbalanced

M&S Team Badge
Posted on: Wed, 03/30/2022 - 20:41

Hey Deano, feel free to add crunches, lying leg raises, and lunges for similar sets and reps to cover what you feel is missed. Hope this helps!

Posted on: Wed, 12/20/2017 - 14:25

What kind of diet should you one do for this? How much protein a day? Can you build muscle with this workout?

Posted on: Sat, 07/12/2014 - 14:27

Great workout!
How many times per week should I do this workout?


Posted on: Sat, 09/12/2015 - 15:49

good question? How many times per week should I do this workout? Could somebody answer?

Jacqueline Hammond
Posted on: Mon, 07/04/2016 - 19:12

To start 3 to 4 times a week. So Mon Wed Frida and on Tues Thurs Sat do 20/30 mins of cardio

Posted on: Fri, 09/18/2015 - 11:52

I do something like this its called Turbulence Training will you have to time it but you can do a 4 day split our 3 day split Monday Wednesday and Friday or Monday Tuesday Thursday Friday

Posted on: Tue, 05/27/2014 - 20:06

i was wondering if i can do workouts everyday if im just doin bodyweight workouts.such as pulling one day pullups chinups and rows then pushing exercises the next like various forms of pushups?i was only wondering if i didnt need to take a rest day everyother day but instead just one day a week

Posted on: Fri, 11/08/2019 - 10:52

Well that depends on your workout for example if your workout is intensive then 3 days are enough because they will provide rest to your muscles so they can heal and grow if you are doing in body parts then 6 days

Posted on: Fri, 04/30/2021 - 08:43

Hey Billy,

You can do basic bodyweight workouts every day depending upon the intensity. I prefer to add in some periodization utilizing the following block structure:

-Blue - muscular endurance-based training

-Green - strength endurance

-Orange - strength endurance plus plyometrics

-Red - Strength and power-focused training through increased intensity and plyometrics

I also like to add in various forms of cardio within each phase as well.

I hope this helps. Hit me up if you are interested in a sample 4-week comprehensive bodyweight program comprised of the blue and green phases.



Posted on: Mon, 04/28/2014 - 00:42

I have had multiple shoulder surgeries, I have issues doing dips.
What's a good alternative ?

brandon derrera
Posted on: Wed, 03/05/2014 - 00:27

Hi, I'm 22, 110lbs, 5'7'' Yes I know I'm underweight. I wanna start working out because I think I'm too skinny. Is this something to start out with? And how many weeks should I do this?? Also what are some good meals/foods that can help me grow more.

Posted on: Sun, 07/19/2015 - 17:46

I know this is almost a year later, but I wanted to let you know that lifting is not the solution to gaining weight. The only way to gain size is to eat more, but there is a difference between focused weight gain and excessive eating. If you don't workout while trying to gain weight, most of the stored energy will go to your belly (that is after-all where we store most of our fat).

Basically, if you truly want to get "bigger" read any of the numerous articles here about diets, and then come up with a basic weight lifting routine (and remember you'll gain fat too).

Posted on: Sun, 03/02/2014 - 15:44

Do you do 3 sets of the first exercise before going on to the second exercise? Or do you do 1 set of each exercise, then another of each, then another of each?

Posted on: Tue, 09/10/2013 - 22:57

Well I do like 50 dips 45 pullups 50 push ups etc

Posted on: Fri, 08/30/2013 - 18:35

How does doing this once a week help

Posted on: Mon, 08/12/2013 - 17:23

How long do i do this workout for nice results?

Sourabh Agarwal
Posted on: Mon, 08/12/2013 - 05:22

How many times per week should this exercise be done?

Posted on: Wed, 07/24/2013 - 21:07

body weight

Posted on: Sun, 07/07/2013 - 11:59

I'm 15, 5'9", and i weigh 132 pounds.

I want to gain muscle- can anyone suggest a diet/exercise regime for this?

Posted on: Wed, 06/26/2013 - 05:57

Can I do this more than once a week or would it be better to do a different workout?

Posted on: Mon, 06/10/2013 - 23:49

Should I do this workout if I am a skinny 13 year old boy

Posted on: Mon, 06/10/2013 - 13:58

I've been workingout since i was 12 now I'm 19 and 7 foot 3'' the tallest member of my family ever so workingout dose not stunt your growth

Posted on: Sat, 06/01/2013 - 00:03

Tell you one thing, I tried this out today, and it beat me up. I loved it. This definitely makes me feel exhausted, versus running for a long period of time.

Posted on: Wed, 05/29/2013 - 11:43

pull ups, push ups,sit up and squats everyday will get you pretty big if you do alot of them...thats what they do in the pin

Kyle Morgan
Posted on: Mon, 05/06/2013 - 23:13

Awesome workout. Keep rest times between exercises really low 10-30 seconds, and you get a very intense workout. Rest time after each circuit 2 minutes.

Good stuff!

Posted on: Mon, 04/22/2013 - 09:34

Hello, im 7 stone while my weight depends it goes up highest to 7.10 or lowest 6.4, i have changed my diet and started eating more healthy changing snacks to fruit, I dont want to lose weight, i want to increase my strength and tone up, i do squats everyday 50-100 a day, also i do sit ups, what could i do to increase my strenght at home? i cant afford the gym and i need the summer bod back, thanks?

Shivam Patel
Posted on: Sun, 04/21/2013 - 12:15

Hello people , is it possible to do this workout 3 times a week (one day rest between workouts)?

M&S Team Badge
Posted on: Wed, 04/24/2013 - 17:20

It's possible, though you'll want to make sure that you're eating plenty and getting enough sleep.

Posted on: Fri, 04/12/2013 - 17:46

Hi, Is it ok if I use a barbell to work biceps instead of doing pull ups?

Posted on: Tue, 04/02/2013 - 11:59

hi steve or jerry my queistion is how long can you do this type of workout perr session? hour? hour and half?

Posted on: Wed, 03/27/2013 - 12:33

It says that this workout is only for one day out of the week, so what workouts would I do for the rest of the week till I get back to this one?

Posted on: Tue, 03/26/2013 - 05:05

I like to do burpees and AMRAP routines at my favorite body weight exercise is pull ups and L-pull ups though.

Posted on: Sun, 03/10/2013 - 20:37


Posted on: Thu, 03/07/2013 - 00:13

Do you think I can throw in some sit ups and hanging leg lifts with this?

M&S Team Badge
Posted on: Thu, 03/07/2013 - 15:23


Posted on: Wed, 03/06/2013 - 04:01

I don't have the means to do pull ups what can i do to take the place of that

M&S Team Badge
Posted on: Thu, 03/07/2013 - 15:35

I would recommend investing in a pull up bar -- they are relatively inexpensive. There's not much to replace the pull up without additional equipment. You can do some type of rowing movement in the meantime.

Posted on: Wed, 03/06/2013 - 00:53

im 20 about 5/9 5/10 about 135lbs well im new to this like i wanna get bigger arms and stuff i do ups in the moring i do about 12 a rep and like 5 sets is this still going to work idk really know wht to do i wanna workout but i need some help can some one tell me wht i should do????

Posted on: Sun, 02/24/2013 - 07:38

I'm not sure these ara workouts that you can do anywhere as the name implies, you definately need some sort of harware atleast for reverse pullups.

Posted on: Thu, 02/07/2013 - 06:13

Hey, I don't have access to a pull-up bar, is there as acceptable alternative to pull- ups that I can do for this workout?

M&S Team Badge
Posted on: Thu, 02/07/2013 - 12:27

I would suggest finding a pull-up bar as there's no real suitable replacement. They are pretty inexpensive. In the meantime you can do rows if you have access to any heavy objects or dumbbells.

Posted on: Thu, 01/31/2013 - 02:27

For those of you looking to do pull ups they do sell the pull up bars that you can put over almost any door. I own 2 of them 1 for my home and 1 travels with me on the road. Since i do travel alot i rarely use a gym, but i do a workout very sipmiliar to this one. I do pull ups, push ups, dips, and hanging crunches. I max out on every set for every exercise, along with that i hold my last rep for 10 sec, even if i can't get all the way up at times. I do my workout in the morning before i do anything else, i see better results this way, and i feel better throughout the day this way. If it isn't possible to do forward dips, you can do back dips with and sturdy 4 legged chair. Lay the chair on it's back with your back to what is the bottom of the chair grab the upper to legs. 1 in each hand put your feet out in front of you with your legs approximately at a 45 degree angle lower yourself as far as you can and bring yourself back up. Works for me and i weigh 175at 5'9". Pull ups i wasn't good at either but even when i couldn't pull myself up all the way, i'd pull myself up as far as i could and hold it for 10 seconds, i also do 3 sets 1 for each position onion the bar. These bars only cost approximately $20.00 well work it. The straps i bought for the bar were $10.00 and i use them to do the hanging stomach crunches better than laying on the floor. Hope this helps i am a 41 male i work 12 hrs a day and this what i do to stay fit. Maxxing out everytime allows you to build strength, doing this daily is for strenth. You want bulk do it every other day. Allow yourself 1 day of rest. Hood luck

Posted on: Mon, 01/28/2013 - 15:27

Hey steve what do you mean by row thanks joe

Posted on: Sat, 01/26/2013 - 17:30

Hi my name is chris, i have recently decided to get back into working out. I have just a stanard weigjt bench. Im 24 165lbs i want to gain weight as well as muscle. Its been a long time and really dont know where to start. Please help me begin a steady plan that will b most effective. Thank u all soo much

Posted on: Thu, 01/31/2013 - 02:35

What you read above is all you need. As long as you are honest with yourself, max out everytime. You want strenth do this 6 days a week, you want bulk 3 days a week. Altrnate the order so it doesn't become routine.

Posted on: Thu, 01/17/2013 - 21:47

i did this workout and saw some result from it

Posted on: Tue, 01/15/2013 - 14:50

I dont have bars of any kind do i can do pull ups or the inverted ones