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Bodyweight Only

beginner

Build strength anywhere, no equipment needed

A complete strength program using just your bodyweight. Perfect for home workouts, travel, or when you can't get to the gym. Requires only a pull-up bar for best results.

3 days/week
~45 min/session
Strength

Equipment Required

bodyweight

Available in the iOS app — Download OrthoRep to start this program and track your progress.

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Program Structure

Full Body A

1

Push-Up

1 warmup sets3 working sets8-15 reps90s rest

Chest to floor, full lockout

2

Pull-Up

1 warmup sets3 working sets5-10 reps120s rest

Use assistance if needed

3

Bodyweight Squat

1 warmup sets3 working sets15-20 reps90s rest

Deep squat, weight in heels

4

Dip

3 working sets6-12 reps90s rest

Use bench/chair dips if no bars

5

Inverted Row

3 working sets8-12 reps90s rest

Pull chest to bar

6

Plank

3 working sets30-60 reps60s rest

Time in seconds, keep body straight

Full Body B

1

Push-Ups - Close Triceps Position

1 warmup sets3 working sets6-12 reps90s rest

Diamond hand position, triceps focus

2

Chin-Up

1 warmup sets3 working sets5-10 reps120s rest

Underhand grip, biceps assist

3

Bulgarian Split Squat

1 warmup sets3 working sets8-12 reps90s rest

Per leg, rear foot elevated

4

Dips - Triceps Version

3 working sets8-12 reps90s rest

Upright torso, elbows back

5

Single Leg Glute Bridge

3 working sets10-15 reps60s rest

Per leg, squeeze at top

6

Hanging Leg Raise

3 working sets8-12 reps60s rest

Control the swing

Full Body C

1

Push-Up

1 warmup sets3 working sets10-20 reps90s rest

Higher reps, slow negatives

2

Inverted Row

1 warmup sets3 working sets10-15 reps90s rest

Pause at top, squeeze back

3

Bodyweight Walking Lunge

1 warmup sets3 working sets10-12 reps90s rest

Per leg, long strides

4

Dips - Chest Version

3 working sets6-10 reps90s rest

Lean forward for chest

5

Single-Leg Calf Raise

3 working sets15-20 reps45s rest

Hold wall for balance

6

Plank

3 working sets45-90 reps60s rest

Time in seconds, longer holds