(Almost) No Equipment Bodyweight Home Workout - 3 Day Split

Here you will find a three day bodyweight workout routine. 

This routine comprises of a three day split, with one rest day in between each day.  

You may work out abs on the alternating days if you wish. 

  

Day 1 

Legs

Bodyweight Squats – 5 sets of 10

Lunges - 5 sets of 25 - each side

Glute Hamstring Raises - 3 sets of 15 - each side

Shoulders 

Full Arm plank - 4 sets for 30 seconds each - If you manage the full 4 sets at 30 seconds each time then add 10 seconds the next time. Continue to add 10 seconds every time you successfully complete the full 4 sets. 

Optional - ONLY WITH SPOTTER 

Handstand Military Press - Find a wall with plenty of clear space around you and perform a handstand, the spotter will hold your feet to ensure that you do not topple. Bend arms until head almost touches the floor and push back up. Perform 3 sets of as many reps as you can do.

Day 2

Chest

Press ups – 5 sets of failure - Use variations of push up if you are unable to do a standard push up. (Knees, knuckles, etc)

Incline Press ups - 4 sets of failure - With feet resting on a raised surface, like a bench or a seat, perform the push ups as normal. 

Chest Dips - 4 sets to failure - These can be done in between chairs or two pieces of furniture such as a bedside table. Make sure they are stable and safe. Make sure to lean forward when performing your reps. 

Triceps

Decline Close grip push up- Bring your hands closer in to the middle of your normal push up position. Hands should be sitting just at the lower chest and you should find them more difficult than a standard push up. 

Day 3

Back

Pull ups - This would be the only exercise I would recommend buying equipment for. Invest in a good door mountable pull up bar. You can buy these online or in a local shop like Argos or other fitness outlets. - 4 sets of failure - Perform as many as you can. If you are struggling, then use a seat and do negative pull ups. 

Negative Pull ups - For those struggling with regular pull ups, this will help build up to performing a good pull up. Stand on a seat, whilst holding the pull up bar in the normal position. Slowly walk off the edge of the seat and slowly lower yourself to the starting pull up position. 

Hyperextensions - 4 sets of 12 reps - This exercise is good to strengthen the lower back. Another way to perform this exercise is on the edge of a bed or chair with someone holding your feet so you're solid in place and won't fall.

Biceps

Chin Ups - 4 sets of failure. - These are similar to pull ups but with your hands more in front of your face and palms facing inwards towards you. 

I do not take any responsibility for any injuries caused. Please seek professional advice on how to use the equipment before undertaking any of the exercises shown in the routines above.