All routines

Bodyweight at home

by openGym, and built into the app

Two short sessions for the living-room floor, taken in turns. Push-ups, squats, rows under a table and a plank to finish.

Days a week
3
Per session
35 min
Level
Beginner
Goal
General fitness
Split
Full body
Sets a week
45
  • home
  • no equipment

The week

  1. Monday: Bodyweight A
  2. Tuesday: Rest
  3. Wednesday: Bodyweight B
  4. Thursday: Rest
  5. Friday: Bodyweight A
  6. Saturday: Rest
  7. Sunday: Rest

The 2 sessions

Bodyweight A

5 exercises, 15 sets, 2 times a week
  1. Push-up 3 × 10 reps
  2. Squat 3 × 15 reps
  3. Inverted row under table 3 × 8 reps
  4. Glute bridge two legs on floor 3 × 15 reps
  5. Front plank 3 × 40 s hold
Add Bodyweight A to openGym

Bodyweight B

5 exercises, 15 sets
  1. Pike push up 3 × 8 reps
  2. Split squat 3 × 10 reps
  3. Triceps dips floor 3 × 10 reps
  4. Single leg bridge 3 × 10 reps
  5. Side plank 3 × 30 s hold
Add Bodyweight B to openGym

Where the work goes

45 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Abs22.5 sets
  • Glutes18 sets
  • Front delts12 sets
  • Chest9 sets
  • Quads9 sets
  • Hamstrings9 sets
  • Triceps7.5 sets
  • Upper back6 sets
  • Lats3 sets
  • Lower back3 sets
  • Rear delts3 sets
  • Biceps3 sets

What you need

Nothing but a bit of floor. Body weight only.

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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