8-Week Complete Bodyweight Training Program

Build serious strength using only your bodyweight. From beginner to advanced in 8 weeks.

Beginner 8 Weeks No Equipment Home Workout

Program Overview

This 8-week bodyweight program is designed to take you from beginner to intermediate level using progressive calisthenics movements.

No equipment required
Progressive difficulty
Full body development
Beginner friendly
8 Weeks
5 Days/Week
30-45 Minutes
0 Equipment

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Prerequisites

  • Access to pull-up bar
  • Basic mobility
  • Commitment to consistency
  • Willingness to push limits

Critical Pre-Training Observations

Read these guidelines before starting your journey:

Do the first periodization for 2 weeks and then proceed to the second periodization for 6 weeks.

Do mobility exercises and dynamic stretching of your choice before each training session.

Always warm up your joints thoroughly before training.

Stretch the muscles that were activated after training and hold each one for 10-15 seconds.

The plan is designed for 8 weeks; after that, it's recommended to move on to a more advanced training program.

Always give 100% effort during training—that's the most important thing!

You might not be able to complete every set in one go, but that's okay. Rest for 10 seconds, then finish the remaining reps.

Correct form has to be employed in exercise. On the last reps of a set, when it is hardest, you can slack a little on correct form.

First Periodization (2 weeks)

Foundation building phase - focus on learning proper form and building base strength

Day 1 Upper Body Foundation

30-40 min

Pull-ups

Full range of motion, controlled movement

3 x MAX rest 90s

Negative pull-ups

Jump up into pull-up, then lower yourself slowly over 3-5 seconds

3 x 5 rest 90s

Scapular pull-ups

Focus on shoulder blade movement

2 x 4-5 rest 45s

Push-ups

Chest to floor, full range of motion

5 x 15 rest 60s

Australian pull-ups

Controlled reps focusing on squeezing the back

3 x 3-4 rest 60s

Incline push-ups

Hands elevated on bench or step

4 x 12 rest 60s

Leg raises lying down

Straight legs, controlled movement

4 x 10 rest 30s

Day 2 Pull & Push Focus

25-35 min

Scapular pull-ups

Focus on shoulder blade movement

3 x 5 rest 45s

Australian pull-ups

Maximum reps with good form

3 x MAX rest 90s

Bench dips

Using bench or chair for support

5 x 15 rest 60s

Push-ups

Controlled tempo, full range

5 x 12 rest 60s

Caterpillar plank

Walking plank forward and back

3 x 30s rest 30s

Day 3 Lower Body Power

35-45 min

Squat

Deep squat, thighs parallel to floor

4 x 15 rest 30s

Lunges

Alternating legs, deep range of motion

4 x 16 (8 per leg) rest 30s

Glute bridge

With hold and focus on squeezing glutes at the top

5 x 20 rest 30s

Single-leg calf raises

Full range of motion, controlled

5 x 15 rest 15s

Wall sit

90-degree knee angle, back against wall

3 x 45s rest 60s

Back extensions

Short hold at the top, focus on lower back

4 x 15 rest 45s

Day 4 Core & Ladder Training

20-30 min

Australian pull-ups ladder

1, 2, 3, 4,..., MAX. Rest between sets equals 10 seconds × number of reps done in the previous set (after 1 rep rest 10s, after 2 reps rest 20s, etc.)

Ladder to MAX Variable rest

Plank

Straight body line, engage core

4 x 30s rest 30s

Side plank

Each side, straight body line

4 x 20s each side rest 20s

Day 5 Maximum Effort

35-45 min

Chin-ups

Underhand grip, full range of motion

3 x MAX rest 90s

Negative pull-ups

Slow 3-5 second descent

3 x 5 rest 90s

Push-ups to failure

Maximum reps with constant muscle contraction

3 x MAX rest 120s

Incline push-ups

Hands elevated, controlled movement

3 x 10-12 rest 60s

Plank

Hold position, engage entire core

5 x 30s rest 45s

Day 6 & 7 Rest & Recovery

Complete rest days. Focus on:

  • Light walking or stretching
  • Proper nutrition and hydration
  • Quality sleep (7-9 hours)
  • Mobility work if desired

Second Periodization (6 weeks)

Advanced intensity phase - increased volume and complexity for serious strength gains

Day 1 Maximum Pull & Push

40-50 min Advanced

Pull-ups to failure

Maximum reps to total failure, hanging is allowed

5 x MAX rest 90s

Push-ups to failure

Maximum reps with constant contraction

3 x MAX rest 120s

Leg raises lying down

Straight legs, controlled movement

5 x 20 rest 20-30s

Back extensions

Short hold at the top, focus on lower back

4 x 20 rest 45s

Day 2 Ladder & Complex Training

45-60 min Advanced

Pull-ups ladder

1, 2, 3,..., MAX. Rest after 1 rep is 10s, after 2 reps is 20s, after 3 reps is 30s, etc.

Ladder to MAX Variable rest

Australian pull-ups

Focus on squeezing the back

3 x 5-6 rest 45-60s

Push-ups pyramid

Each set: 1, 2, 3, 4, 4, 3, 2, 1 reps. Goal: perform all reps without standing up from push-up position. Rest between mini-sets is 5s in push-up top position.

3 sets rest 150s between sets

Incline push-ups to failure

Constant contraction, maximum reps

2 x MAX rest 120s

Plank

Increased duration for core endurance

4 x 45s rest 30s

Side plank

Each side, increased duration

4 x 30s each side rest 20s

Day 3 Lower Body Circuit

30-40 min Circuit

Circuit Training (5 rounds with minimal or no rest)

Complete all exercises in sequence, then rest 2-3 minutes between rounds.

Bulgarian split squat

Rear foot elevated, each leg

10 reps

Single-leg glute bridge

Each leg, squeeze at top

10 reps per leg

Single-leg calf raises

Each leg, full range of motion

20 reps per leg

Squat

Deep range, controlled tempo

15 reps

Lunge

Alternating legs, deep range

12 reps

Wall sit

90-degree knee angle

30s

Day 4 Volume & Precision

45-55 min Advanced

Pull-ups singles

10 sets of 1 rep, focus on perfect form

10 x 1 rep rest 60s

Dips to failure

Using parallel bars or bench

3 x MAX rest 120s

Diamond push-ups

Hands in diamond shape, tricep focus

4 x 8-12 rest 60s

Leg raises lying down

Controlled movement, full range

5 x 20 rest 30s

Back extensions

Short hold at top, focus on lower back

4 x 20 rest 45s

Day 5 Volume Challenge

30-45 min Challenge

Pull-ups volume challenge

MAX x 1 rep (do as many sets as possible; goal is to complete more than 10 sets). If you reach 10+ sets, increase reps on Day 4 and Day 5 next week by 1.

MAX sets x 1 rep rest 60s

Dips volume

50% of current max based on Day 4 results

5 x 50% max rest 90s

Caterpillar plank

Walking plank forward and back

4 x 30s rest 30s

Side plank repetitions

Dynamic side plank up and down

4 x 15 per side rest 30s

Day 6 & 7 Active Recovery

Recovery is crucial during advanced phase. Focus on:

  • Light cardio (20-30 min walk)
  • Extended mobility and stretching sessions
  • Foam rolling or self-massage
  • Proper nutrition and extra sleep
  • Mental preparation for next week

Track Your Progress

Monitor your improvement week by week

Week Progress

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Current Week 1
Days Remaining 56

Personal Records

Today's Workout Log

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