No Weights Workout Plan

4 Weeks / 3 Days per Week / Intermediate

7 ratings
No Weights Workout Plan

No Weights Workout Plan

4 Weeks / 3 Days per Week / Intermediate

7 ratings

No Weights Workout Plan

4 Weeks / 3 Days per Week / Intermediate

7 ratings
  • Day 1
  • Day 2
  • Day 3
No Weights Chest Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 10 reps
3 10 --:--
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 01:00
Chest / Intermediate
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan 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 d... 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 Legs Workout

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Exercise Sets Distance Time Reps Weight Rest
Glutes / Beginner
3 sets, 10 reps
3 10 --:--
Glutes / Beginner
3 sets, 10 reps, 01:00 rest
3 10 01:00
Quads / Intermediate
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

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

Workout Plan 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 d... 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 Arms, Shoulders, & Abs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Triceps / Beginner
3 sets, 10 reps
3 10 --:--
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
Abs / Intermediate
3 sets, 00:01:00
3 00:01:00 --:--
--
--
3 sets, 00:01:00, 01:00 rest
3 00:01:00 01:00
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

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

Workout Plan 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 d... 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!

2,574 person started this plan

Workout Goals

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

Equipment Needed

  • Flat Bench
  • Exercise Mat

7 Review

  • TRUJILLO
    about 8 years ago
    #

  • SwimManKDJ
    almost 8 years ago
    #

  • Ierax
    over 7 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 !

  • tee
    over 7 years ago
    #

  • Emmila Felton
    over 7 years ago
    #

  • rynjwssl
    about 7 years ago
    #

  • Outdoorsman
    about 3 years ago
    #

    The pushups are BRUTAL. The other two days of workouts are doable.

No Weights Workout Plan

2,574 person started this plan

Workout Goals

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

Equipment Needed

  • Flat Bench
  • Exercise Mat