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·Published exercise references·EVERY MOVEMENT LINKS TO ITS OWN CARD·पुनरावलोकन जुलै 2026
How this template was assembled
- Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
- Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
- Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
- Order each session heavy-to-light: the movement with the most technical demand goes first, while you are fresh enough to hold the position.
- Attach the published MET category so the energy figure on every card traces back to the same table.
स्रोत·Published exercise references·ATTRIBUTION BY JOINT ACTION·पुनरावलोकन जुलै 2026
Day A — push focus
| व्यायाम | Sets | Reps | Muscle | टीप |
|---|---|---|---|---|
| Push-Up | 4 | 8–15 | Chest | Set the hands so that at the bottom your forearms are vertical from every angle — that i… |
| Pike Push-Up | 3 | 8–12 | Front deltoid | Walk the feet in until the hips are high and the torso is close to vertical, then lower … |
| Bodyweight Squat | 4 | 15–25 | Quadriceps | Reach the arms forward as a counterweight and sit down between the hips until the thighs… |
| Diamond Push-Up | 3 | 6–12 | Triceps | Place the hands together under the sternum with the index fingers and thumbs forming a t… |
| प्लँक | 3 | 30–45 sec | Abs | Tuck the pelvis under and squeeze the glutes — a plank held with an arched back trains a… |
| ग्लूट ब्रिज | 3 | 15–20 | Glutes | Lie on the floor with the knees bent, drive through the heels and lift the hips until th… |
Day B — legs and core
| व्यायाम | Sets | Reps | Muscle | टीप |
|---|---|---|---|---|
| बॉडीवेट लंज | 4 | 10–15 per leg | Quadriceps | Hands on the hips, step and lower under control, and touch the back knee lightly to the … |
| एका पायावर ग्लूट ब्रिज | 3 | 12–15 per side | Glutes | On the floor, one foot planted and the other knee pulled towards your chest, lifting the… |
| Wall Sit | 3 | 30–60 sec | Quadriceps | Slide down until the thighs are parallel and the knees sit directly over the ankles, the… |
| Single-Leg Calf Raise | 3 | 15–20 per side | पोटऱ्या | Balance on one foot on a step, holding a wall for balance only, and use the full range. |
| Dead Bug | 3 | 8–10 per side | Abs | Breathe out as the arm and leg extend, and stop the moment the lower back lifts off the … |
| Side Plank | 3 | 20–40 sec per side | Obliques | Stack the hips and push the bottom shoulder away from the floor rather than sinking into… |
Day C — pull and full body
| व्यायाम | Sets | Reps | Muscle | टीप |
|---|---|---|---|---|
| इनव्हर्टेड रो | 4 | 8–15 | Upper back | Use a sturdy table edge or a broomstick across two chairs if you have no bar. |
| डिक्लाइन पुश-अप | 3 | 8–12 | Chest | Elevate the feet on a chair or bed — the higher the feet, the more of your bodyweight th… |
| Bulgarian Split Squat | 3 | 10–12 per leg | Quadriceps | Set the front foot far enough forward that the front shin stays near-vertical at the bot… |
| Superman | 3 | 20–30 sec | पाठीचा खालचा भाग | Lie face-down, raise the arms, chest and legs a few inches off the floor and hold. |
| Mountain Climber | 3 | 30 sec | Abs | Keep the hips low and level and let only the legs move. |
| Hollow Body Hold | 3 | 20–30 sec | Abs | 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
The questions that come up on the floor
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.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
स्रोत·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·पुनरावलोकन जुलै 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
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Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
