About this plan
No equipment, no excuses: three short sessions using only your own body. When a movement gets easy, slow it down or add a rep — progress lives in the last two reps of each set.
One workout per training day, 3 days a week: Session 1 — Push, Session 2 — Legs & Core and Session 3 — Mixed.
The workouts
Sets × reps as the plan prescribes them. Weights are yours to choose — the app shows what you lifted last time beside every set, so the next weight is never a guess.
Session 1 — Push
- Push-up On Knees 3 × 8–12
- Split Squat 3 × 8–10
- Body Row 3 × 8–10
- Front Plank 3 sets
- Jumping Jack 2 × 30
Session 2 — Legs & Core
- Rear Lunge 3 × 10
- Push Ups 3 × 8–12
- Crunches 3 × 15
- Side Plank 3 sets
- Burpee 2 × 10
Session 3 — Mixed
- Incline Push-up 3 × 10–15
- Side Lunge 3 × 8–10
- Bridging 3 × 12–15
- Lying Leg Raise 3 × 10–12
- Jumping Rope 1 sets
In the app
- Every exercise here has a demo clip and written form cues in Gym Log+, so a name you don't know is a tap away from a picture of it.
- Swap anything. No cable machine? Replace the exercise from the logging screen and the plan keeps going.
- It runs on the Watch too. Start the day's workout on your wrist, log sets with the phone in your bag, and it all syncs afterward.
- Free, no account. The plan library, logging, and the Watch app are in the free tier. Nothing to sign up for.
Sending it to a friend or a client? This link is the plan — it opens in Gym Log+ when they have it and shows the plan in the browser when they don't: Send this plan to someone →
Start Home Bodyweight Basics today
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