No Weights Workout Plan

4 Weeks / 3 Days per Week / Intermediate

6 ratings

Workout Summary

Let's face it, we don't all have access to top-of-the-line workout equipment ALL the time. Some of us don't have access to anything like that ever. Does that mean we're stuck with the bodies we have, with no hope of improvement?? NO WAY!  We believe in ALL routes to fitness, even the ones that... more

Let's face it, we don't all have access to top-of-the-line workout equipment ALL the time. Some of us don't have access to anything like that ever. Does that mean we're stuck with the bodies we have, with no hope of improvement??

NO WAY!  We believe in ALL routes to fitness, even the ones that don't include weights! No one has to sit on the side and whine because they can't afford a brand new home gym. Everyone can get a workout with this no weights workout plan!

A No Weights Workout as a Backup or even Your Primary Workout

This no weights workout routine is designed for times when you aren't able to make it to a gym, don't have an adequate home gym, or are traveling.

If you just want to mix it up and get a great body weight workout without having access to any weight training equipment, there's nothing holding you back! Put the work in and get results!

This particular no weight lifting workout plan is designed for intermediate users but can easily be modified for beginners by changing from the recommended supersets to regular sets and modified for advanced users by combining the entire day's workout into one gigantic superset.

Find What Works for You

This no weights home workout plan assumes that you do not have access to any standard weight lifting equipment.

For added variety, feel free to add in some variations to the below if you happen to have some available:


  • exercise bands

  • a fitness ball

  • a suitcase/book/other heavy object to use in place of traditional weights


The workout plan equipment required section notes that a workout bench is needed for this workout plan, but of course you can substitute a bed, chair, or stool. Just find a way to work hard!

The only real downside to a no weights workout plan is if your goal is to gain lots of muscle mass, because you will need to lift heavier weights. However, if your goal is to gain strength, improve muscle definition, work on your cardio, or burn fat then this is one of the best no weights workout routines available! Try it out and start seeing great results without any weight lifting!

No Weights Workout Plan

4 Weeks / 3 Days per Week / Intermediate

6 ratings
No Weights Workout Plan

No Weights Workout Plan

4 Weeks / 3 Days per Week / Intermediate

6 ratings

Workout Summary

Let's face it, we don't all have access to top-of-the-line workout equipment ALL the time. Some of us don't have access to anything like that ever. Does that mean we're stuck with the bodies we have, with no hope of improvement?? NO WAY!  We believe in ALL routes to fitness, even the ones that... more

Let's face it, we don't all have access to top-of-the-line workout equipment ALL the time. Some of us don't have access to anything like that ever. Does that mean we're stuck with the bodies we have, with no hope of improvement??

NO WAY!  We believe in ALL routes to fitness, even the ones that don't include weights! No one has to sit on the side and whine because they can't afford a brand new home gym. Everyone can get a workout with this no weights workout plan!

A No Weights Workout as a Backup or even Your Primary Workout

This no weights workout routine is designed for times when you aren't able to make it to a gym, don't have an adequate home gym, or are traveling.

If you just want to mix it up and get a great body weight workout without having access to any weight training equipment, there's nothing holding you back! Put the work in and get results!

This particular no weight lifting workout plan is designed for intermediate users but can easily be modified for beginners by changing from the recommended supersets to regular sets and modified for advanced users by combining the entire day's workout into one gigantic superset.

Find What Works for You

This no weights home workout plan assumes that you do not have access to any standard weight lifting equipment.

For added variety, feel free to add in some variations to the below if you happen to have some available:


  • exercise bands

  • a fitness ball

  • a suitcase/book/other heavy object to use in place of traditional weights


The workout plan equipment required section notes that a workout bench is needed for this workout plan, but of course you can substitute a bed, chair, or stool. Just find a way to work hard!

The only real downside to a no weights workout plan is if your goal is to gain lots of muscle mass, because you will need to lift heavier weights. However, if your goal is to gain strength, improve muscle definition, work on your cardio, or burn fat then this is one of the best no weights workout routines available! Try it out and start seeing great results without any weight lifting!

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Flat Bench
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you do not have a weight bench available to complete incline push-ups and decline push-ups, you can substitute a chair, bed, stool, or any stable raised object.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Calves secondary Hamstrings secondary Middle back secondary Glutes primary Quads primary Chest primary Shoulders primary Obliques primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Glutes / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

An exercise mat is not required to complete these exercises, but as with any type of jumping exercise, you should perform them on a carpeted or padded surface to decrease the wear and tear on your joints.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Calves secondary Hamstrings secondary Middle back secondary Glutes primary Quads primary Chest primary Shoulders primary Obliques primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Abs / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Concentrate on clenching abs tightly during ab exercises. If you have access to a chin-up bar, ledge, tree branch, or anything that can safely support you, finish up this workout with chin-ups.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Calves secondary Hamstrings secondary Middle back secondary Glutes primary Quads primary Chest primary Shoulders primary Obliques primary Abs primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you do not have a weight bench available to complete incline push-ups and decline push-ups, you can substitute a chair, bed, stool, or any stable raised object.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Calves secondary Hamstrings secondary Middle back secondary Glutes primary Quads primary Chest primary Shoulders primary Obliques primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Glutes / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

An exercise mat is not required to complete these exercises, but as with any type of jumping exercise, you should perform them on a carpeted or padded surface to decrease the wear and tear on your joints.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Calves secondary Hamstrings secondary Middle back secondary Glutes primary Quads primary Chest primary Shoulders primary Obliques primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Abs / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Obliques / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Concentrate on clenching abs tightly during ab exercises. If you have access to a chin-up bar, ledge, tree branch, or anything that can safely support you, finish up this workout with chin-ups.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Calves secondary Hamstrings secondary Middle back secondary Glutes primary Quads primary Chest primary Shoulders primary Obliques primary Abs primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you do not have a weight bench available to complete incline push-ups and decline push-ups, you can substitute a chair, bed, stool, or any stable raised object.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Calves secondary Hamstrings secondary Middle back secondary Glutes primary Quads primary Chest primary Shoulders primary Obliques primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Glutes / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

An exercise mat is not required to complete these exercises, but as with any type of jumping exercise, you should perform them on a carpeted or padded surface to decrease the wear and tear on your joints.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Calves secondary Hamstrings secondary Middle back secondary Glutes primary Quads primary Chest primary Shoulders primary Obliques primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:15, 01:00 rest
3 -- 00:01:15 -- -- 01:00
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Concentrate on clenching abs tightly during ab exercises. If you have access to a chin-up bar, ledge, tree branch, or anything that can safely support you, finish up this workout with chin-ups.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Calves secondary Hamstrings secondary Middle back secondary Glutes primary Quads primary Chest primary Shoulders primary Obliques primary Abs primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Chest / Expert
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you do not have a weight bench available to complete incline push-ups and decline push-ups, you can substitute a chair, bed, stool, or any stable raised object.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Calves secondary Hamstrings secondary Middle back secondary Glutes primary Quads primary Chest primary Shoulders primary Obliques primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Glutes / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

An exercise mat is not required to complete these exercises, but as with any type of jumping exercise, you should perform them on a carpeted or padded surface to decrease the wear and tear on your joints.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Calves secondary Hamstrings secondary Middle back secondary Glutes primary Quads primary Chest primary Shoulders primary Obliques primary Abs primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
4 sets, 00:01:15
4 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
4 sets, 00:01:15, 01:00 rest
4 -- 00:01:15 -- -- 01:00
Default
Abs / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Obliques / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Concentrate on clenching abs tightly during ab exercises. If you have access to a chin-up bar, ledge, tree branch, or anything that can safely support you, finish up this workout with chin-ups.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Calves secondary Hamstrings secondary Middle back secondary Glutes primary Quads primary Chest primary Shoulders primary Obliques primary Abs primary Triceps primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Flat Bench

2,455 people started this plan

6 Reviews

  • TRUJILLO
    over 4 years ago
    #

  • SwimManKDJ
    about 4 years ago
    #

  • Ierax
    almost 4 years ago
    #

    gotta admit that from the 2 rotation on,the diamond and explosive push-ups become pretty challenging...
    the leg and abs session is brilliant though !

  • Thumb
    tee
    almost 4 years ago
    #

  • Thumb
    Emmila Felton
    almost 4 years ago
    #

  • rynjwssl
    over 3 years ago
    #

No Weights Workout Plan

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Flat Bench

2,455 people started this plan