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Beginner

No-Equipment Foundations

Master Bodyweight Basics

fitness_center 43 Workouts
view_list 12 Weeks
calendar_today 3-4x per week
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About This Program

A 12-week progressive bodyweight program for beginners. Master fundamental movements and build strength using only your bodyweight. Perfect for home training without any equipment.

Equipment Needed

check_circle No Equipment

Program Phases

Phase 1

Weeks 1 - 4

Master fundamental bodyweight movements with moderate volume. Focus on form and building strength foundations.

Phase 2

Weeks 5 - 8

Introduce harder bodyweight variations. Build strength with pike push-ups, wide push-ups, and explosive movements.

Phase 3

Weeks 9 - 12

Prepare for intermediate level with advanced bodyweight exercises including archer push-ups and high volume training.

Program Structure

1

Week 1

4 workouts
1

Push Focus

schedule 54 min shoulders, chest +3
2

Legs & Core

schedule 1h 4m legs, abs +1
3

Full Body

schedule 54 min shoulders, chest +4
4

Conditioning

schedule 35 min shoulders, chest +4
2

Week 2

3 workouts
1

Push Progression

schedule 1h 1m shoulders, chest +3
2

Legs Progression

schedule 1h 6m legs, abs +1
3

Full Body Progression

schedule 56 min shoulders, chest +4
3

Week 3

3 workouts
1

Push Volume

schedule 1h 6m shoulders, chest +3
2

Legs Volume

schedule 1h 14m legs, abs +1
3

Full Body Volume

schedule 58 min shoulders, chest +4
4

Week 4

3 workouts
1

Push Light

schedule 29 min shoulders, chest +3
2

Legs Light

schedule 32 min legs, abs +1
3

Full Body Light

schedule 35 min shoulders, chest +4
5

Week 5

4 workouts
1

Push Intensity

schedule 1h 7m shoulders, chest +3
2

Legs Intensity

schedule 1h 16m legs, abs +1
3

Push/Core

schedule 1h 10m shoulders, chest +3
4

Full Body

schedule 58 min shoulders, chest +4
6

Week 6

4 workouts
1

Push Advanced

schedule 1h 10m shoulders, chest +3
2

Legs Advanced

schedule 1h 28m legs, abs +1
3

Upper Focus

schedule 1h 17m shoulders, chest +3
4

Full Body Power

schedule 1h 7m shoulders, chest +4
7

Week 7

4 workouts
1

Push Peak

schedule 1h 33m shoulders, chest +3
2

Legs Peak

schedule 1h 38m legs, abs +1
3

Upper Peak

schedule 1h 44m shoulders, chest +3
4

Full Body Peak

schedule 1h 10m shoulders, chest +4
8

Week 8

3 workouts
1

Push Light

schedule 32 min shoulders, chest +3
2

Legs Light

schedule 35 min legs, abs +1
3

Full Body Light

schedule 36 min shoulders, chest +4
9

Week 9

4 workouts
1

Push Skills

schedule 1h 33m shoulders, chest +3
2

Legs Skills

schedule 1h 59m legs, abs +1
3

Push Advanced

schedule 1h 34m shoulders, triceps +3
4

Full Body Skills

schedule 1h 17m shoulders, chest +4
10

Week 10

4 workouts
1

Push Mastery

schedule 1h 35m shoulders, triceps +3
2

Legs Mastery

schedule 1h 52m legs, abs +1
3

Upper Mastery

schedule 1h 51m shoulders, triceps +3
4

Full Body Test

schedule 1h 34m shoulders, triceps +4
11

Week 11

4 workouts
1

Push Peak

schedule 1h 40m shoulders, triceps +3
2

Legs Peak

schedule 2h 7m legs, back +1
3

Upper Peak

schedule 1h 55m shoulders, triceps +3
4

Full Body Peak

schedule 1h 50m shoulders, triceps +4
12

Week 12

3 workouts
1

Assessment Prep Push

schedule 51 min shoulders, chest +3
2

Assessment Prep Legs

schedule 50 min legs, back +1
3

Graduation Assessment

schedule 16 min shoulders, legs +2

Ready to Start No-Equipment Foundations?

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

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check_circle No equipment needed