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Complete Beginner

No-Equipment First Steps

Start Your Fitness Journey

fitness_center 26 Workouts
view_list 8 Weeks
calendar_today 3-4x per week
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About This Program

An 8-week progressive program for absolute beginners without any equipment. Build foundational strength and proper movement patterns using only your bodyweight and household items for support.

Equipment Needed

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Program Phases

Phase 1

Weeks 1 - 2

Learn fundamental movements using household items for support. Focus on technique with light conditioning.

Phase 2

Weeks 3 - 5

Build strength with basic bodyweight movements. Progress from assisted to unassisted exercises.

Phase 3

Weeks 6 - 8

Progress toward standard movements with increased volume and conditioning work.

Program Structure

1

Week 1

3 workouts
1

Full Body Introduction

schedule 36 min shoulders, chest +4
2

Lower Body Focus

schedule 44 min legs, abs +1
3

Upper Body Focus

schedule 36 min shoulders, chest +3
2

Week 2

3 workouts
1

Full Body Progression

schedule 41 min shoulders, chest +4
2

Lower Body Progression

schedule 48 min legs, abs +1
3

Upper Body Progression

schedule 40 min shoulders, chest +3
3

Week 3

3 workouts
1

Push Focus

schedule 40 min shoulders, chest +3
2

Legs & Core

schedule 47 min legs, abs +1
3

Full Body

schedule 50 min shoulders, chest +4
4

Week 4

3 workouts
1

Push Progression

schedule 47 min shoulders, chest +3
2

Legs Progression

schedule 52 min legs, back +1
3

Full Body Progression

schedule 53 min shoulders, chest +4
5

Week 5

3 workouts
1

Push Intensity

schedule 41 min shoulders, chest +3
2

Legs Intensity

schedule 51 min legs, abs +1
3

Full Body Intensity

schedule 50 min shoulders, chest +4
6

Week 6

4 workouts
1

Push Strength

schedule 51 min shoulders, chest +3
2

Legs Strength

schedule 1h 2m legs, back +1
3

Full Body Strength

schedule 52 min shoulders, chest +4
4

Conditioning

schedule 35 min shoulders, legs +4
7

Week 7

4 workouts
1

Push Volume

schedule 48 min shoulders, chest +3
2

Legs Volume

schedule 1h 8m legs, back +1
3

Full Body Volume

schedule 59 min shoulders, chest +4
4

Circuit

schedule 47 min shoulders, chest +4
8

Week 8

3 workouts
1

Assessment Prep (Deload)

schedule 30 min shoulders, chest +3
2

Assessment Prep (Deload)

schedule 32 min legs, abs +1
3

Graduation Assessment

schedule 21 min shoulders, chest +3

Ready to Start No-Equipment First Steps?

Download the Grit Workouts app to access this program, track your progress, and achieve your goals.

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Start Your Transformation Today

Download Grit Workouts and join 50,000+ athletes mastering their bodyweight. No gym required.

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check_circle Free to start
check_circle No equipment needed