bodyweight strength program
Bodyweight Strength Program
Free bodyweight strength program with progressive bodyweight exercises and one-click Gym Log import.
Bodyweight Strength Program is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.
This version of the bodyweight strength program template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.
Weekly schedule
This bodyweight strength program is organized as a 3 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.
Day 1
Starts on your chosen datePush, squat, and core basics
- Push-Up — 4 x 10-15
- Split Squat — 3 x 10 each leg
- Glute Bridge — 3 x 15
- Plank — 3 rounds
Day 2
2 days laterPull and hinge support
- Pull-Up or Band Row — 4 x 6-8
- Hip Hinge or Good Morning — 3 x 15
- Reverse Lunge — 3 x 10 each leg
- Dead Bug — 3 x 10
Day 3
4 days laterMixed bodyweight strength repeat
- Decline Push-Up — 3 x 10
- Bulgarian Split Squat — 3 x 10 each leg
- Inverted Row — 3 x 10
- Hollow Hold — 3 rounds
Why this template works
- Strong option for training at home or outdoors.
- Builds control, coordination, and strength together.
- Easy to start with little equipment.
- Progression can come from reps, tempo, and exercise difficulty.
Who should use this workout
This routine is best for people who want a clear structure they can follow right away. It is especially useful for:
- Users focused on at-home strength.
- People who enjoy mastering bodyweight basics.
- Anyone who wants a simple no-gym plan.
How to track this workout in Gym Log
After import, each session lands directly on your Gym Log calendar. You can then edit the workouts, add notes, record your sets, or swap exercises based on your equipment and recovery.
- Open the import page.
- Choose your start date.
- Add the template to your Gym Log calendar.
- Edit any workout day to personalize the routine.
Coaching notes
- Progress only when reps stay clean.
- Use slower eccentrics to make basics more productive.
- Do not underestimate split squats, bridges, and pull variations.
Frequently asked questions
Can bodyweight training build real strength?
Yes. Bodyweight training can build very real strength when exercises become progressively harder and effort stays high.
How do you progress a bodyweight strength program?
You can add reps, slow tempo, increase range of motion, or move to harder exercise variations.