Home workout, no equipment at all
A complete three-day plan that needs a floor, a wall and somewhere to put your feet. Nothing to buy.
The prescription, in one line
3SESSIONS / WEEK
You can build real strength with nothing at all, provided you progress the difficulty rather than just adding reps. That means moving from incline push-ups to floor push-ups to feet-elevated push-ups to archer push-ups, and from bodyweight squats to split squats to pistols. Sets of fifty easy reps build endurance and very little else; sets of six hard ones build strength. This plan is built around making the movement harder, not the set longer.
Who it is for: Anyone training at home with no kit — which, for a large share of people who want to get fitter, is the actual situation.
स्रोत·प्रकाशित व्यायाम संदर्भ·EVERY MOVEMENT LINKS TO ITS OWN CARD·समीक्षित जुलाई 2026
How this template was assembled
- शुरुआत जोड़ की क्रिया से करें, महसूस होने वाली संवेदना से नहीं। किसी मांसपेशी को श्रेय तब दिया जाता है जब वह जो क्रिया पैदा करती है, प्रतिरोध उसी क्रिया का हो रहा हो।
- हर एक्सरसाइज़ में ठीक एक ही भूमिका दी जाती है: प्रमुख मांसपेशी (prime mover), या सहायक (synergist) और स्थिरक (stabiliser)। कुछ भी दो बार सूचीबद्ध नहीं होता।
- तकनीकी माँग के अनुसार 1–5 के स्केल पर क्रम दिया गया है — यानी मूवमेंट को सुरक्षित ढंग से करने के लिए कितने अभ्यास की ज़रूरत है, न कि सेट कितना कठिन लगता है।
- Order each session heavy-to-light: the movement with the most technical demand goes first, while you are fresh enough to hold the position.
- प्रकाशित MET श्रेणी साथ जोड़ी जाती है, ताकि हर कार्ड पर दिया गया ऊर्जा का आँकड़ा उसी तालिका तक वापस जाए।
स्रोत·प्रकाशित व्यायाम संदर्भ·जोड़ की क्रिया के अनुसार श्रेय·समीक्षित जुलाई 2026
Day A — push focus
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| पुश-अप | 4 | 8–15 | चेस्ट | Set the hands so that at the bottom your forearms are vertical from every angle — that i… |
| पाइक पुश-अप | 3 | 8–12 | अगला डेल्टॉइड | Walk the feet in until the hips are high and the torso is close to vertical, then lower … |
| बॉडीवेट स्क्वैट | 4 | 15–25 | क्वाड्रिसेप्स | Reach the arms forward as a counterweight and sit down between the hips until the thighs… |
| डायमंड पुश-अप | 3 | 6–12 | ट्राइसेप्स | Place the hands together under the sternum with the index fingers and thumbs forming a t… |
| प्लैंक | 3 | 30–45 सेकंड | एब्स | Tuck the pelvis under and squeeze the glutes — a plank held with an arched back trains a… |
| ग्लूट ब्रिज | 3 | 15–20 | ग्लूट्स | Lie on the floor with the knees bent, drive through the heels and lift the hips until th… |
Day B — legs and core
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| बॉडीवेट लंज | 4 | 10–15 per leg | क्वाड्रिसेप्स | Hands on the hips, step and lower under control, and touch the back knee lightly to the … |
| सिंगल-लेग ग्लूट ब्रिज | 3 | 12–15 per side | ग्लूट्स | On the floor, one foot planted and the other knee pulled towards your chest, lifting the… |
| Wall Sit | 3 | 30–60 सेकंड | क्वाड्रिसेप्स | Slide down until the thighs are parallel and the knees sit directly over the ankles, the… |
| सिंगल-लेग काफ रेज़ | 3 | 15–20 per side | पिंडली | Balance on one foot on a step, holding a wall for balance only, and use the full range. |
| डेड बग | 3 | 8–10 per side | एब्स | Breathe out as the arm and leg extend, and stop the moment the lower back lifts off the … |
| साइड प्लैंक | 3 | 20–40 sec per side | ऑब्लिक्स | Stack the hips and push the bottom shoulder away from the floor rather than sinking into… |
Day C — pull and full body
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| इनवर्टेड रो | 4 | 8–15 | ऊपरी पीठ | Use a sturdy table edge or a broomstick across two chairs if you have no bar. |
| डिक्लाइन पुश-अप | 3 | 8–12 | चेस्ट | Elevate the feet on a chair or bed — the higher the feet, the more of your bodyweight th… |
| बल्गेरियन स्प्लिट स्क्वाट | 3 | 10–12 per leg | क्वाड्रिसेप्स | Set the front foot far enough forward that the front shin stays near-vertical at the bot… |
| Superman | 3 | 20–30 सेकंड | पीठ का निचला हिस्सा | Lie face-down, raise the arms, chest and legs a few inches off the floor and hold. |
| Mountain Climber | 3 | 30 सेकंड | एब्स | Keep the hips low and level and let only the legs move. |
| Hollow Body Hold | 3 | 20–30 सेकंड | एब्स | Press the lower back into the floor and lift the shoulder blades and legs, lowering the … |
How to progress
When you can complete every set at the top of the rep range with clean form, move to the harder variation listed on that exercise's page rather than adding more reps.
Two rules sit above any template. First, technique does not change as the weight climbs — if the range shortens or the tempo runs away, the load has gone past useful. Second, a plan you follow for twelve weeks beats a better plan you abandon in three. Rest days are part of the programme, not a failure of it.
This plan covers 10 muscle groups as prime movers. If something is missing that you care about, add one exercise for it rather than rebuilding the whole thing.
Muscles this plan covers
Other workout templates
जो सवाल जिम के फ़्लोर पर आते हैं
Who is the home workout, no equipment for?
Anyone training at home with no kit — which, for a large share of people who want to get fitter, is the actual situation. It runs 3 days a week, with at least a day between sessions. and needs: none.
How do I progress on this plan?
When you can complete every set at the top of the rep range with clean form, move to the harder variation listed on that exercise's page rather than adding more reps.
Will this plan build muscle?
It covers 10 muscle groups as prime movers across 18 exercises. Muscle growth needs progressive overload, enough weekly volume — roughly ten to twenty hard sets per muscle — and enough protein and total food to support it. This template supplies the structure; the effort and the diet decide the outcome.
Can I swap an exercise I cannot do?
Yes. Every exercise page on this site lists computed substitutes that train the same prime mover through the same movement pattern, plus a no-equipment alternative. Swap like for like and the plan still works.
मांसपेशियों की भूमिकाएँ मानक काइनेसियोलॉजी संदर्भों के अनुसार हैं और उन्हें जिम के चलन के बजाय जोड़ की क्रिया के हिसाब से बताया गया है — देखें यह साइट कैसे बनी है. ऊर्जा के आँकड़े 2024 Adult Compendium of Physical Activities से निकाले गए हैं। हर संदर्भ का नाम और तारीख़ यहाँ दर्ज है: स्रोत पेज। केवल सामान्य जानकारी — चिकित्सा या कोचिंग सलाह नहीं। भार, फॉर्म और प्रोग्रेशन को अपने अनुभव और किसी भी चोट के इतिहास के अनुसार समायोजित करें। संदेह हो तो व्यक्तिगत रूप से कोचिंग लें।
स्रोत·प्रकाशित व्यायाम संदर्भ·जोड़ की गति के अनुसार तय की गई मांसपेशियों की भूमिकाएँ·समीक्षित जुलाई 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
