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Home bodyweight base

A three-day home programme that needs no equipment and keeps sessions short enough to build consistency first.

Beginners training at home without equipment who want a structured starting point.

Beginner3 days30 minBodyweight
GoalGeneralLevelBeginnerLocationHomeFrequency3 days/weekSession~30 minProgramme14 calendar days
Download programme PDFGet the EaseFit app
FULL PROGRAMME PREVIEW

See all 14 days before you download.

This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026PushChest · Shoulders · Triceps
4EXERCISES
Incline Push-Up MediumChest · 2 × 8–10
WORK
Incline Push-Up WideChest · 2 × 8–10
WORK
Shoulder CirclesShoulders · 2 × 30–45 sec
WORK
Dips - Triceps VersionTriceps · 2 × 8–10
WORK
Tuesday · 29 Sept 2026Recovery day
REST
Wednesday · 30 Sept 2026Pull / posteriorLats · Middle Back · Forearms
4EXERCISES
Dynamic Back StretchLats · 2 × 30–45 sec
WORK
Inverted RowMiddle Back · 2 × 8–10
WORK
Kneeling Forearm StretchForearms · 2 × 30–45 sec
WORK
Cat StretchLower Back · 2 × 30–45 sec
WORK
Thursday · 01 Oct 2026Recovery day
REST
Friday · 02 Oct 2026LegsQuadriceps · Glutes · Calves
4EXERCISES
Bodyweight SquatQuadriceps · 2 × 8–10
WORK
Butt Lift (Bridge)Glutes · 2 × 8–10
WORK
Bodyweight Walking LungeQuadriceps · 2 × 8–10
WORK
Calf Stretch Hands Against WallCalves · 2 × 30–45 sec
WORK
Saturday · 03 Oct 2026Recovery day
REST
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026PushChest · Shoulders · Triceps
4EXERCISES
Incline Push-Up MediumChest · 2 × 8–10
WORK
Incline Push-Up WideChest · 2 × 8–10
WORK
Shoulder CirclesShoulders · 2 × 30–45 sec
WORK
Dips - Triceps VersionTriceps · 2 × 8–10
WORK
Tuesday · 06 Oct 2026Recovery day
REST
Wednesday · 07 Oct 2026Pull / posteriorLats · Middle Back · Forearms
4EXERCISES
Dynamic Back StretchLats · 2 × 30–45 sec
WORK
Inverted RowMiddle Back · 2 × 8–10
WORK
Kneeling Forearm StretchForearms · 2 × 30–45 sec
WORK
Cat StretchLower Back · 2 × 30–45 sec
WORK
Thursday · 08 Oct 2026Recovery day
REST
Friday · 09 Oct 2026LegsQuadriceps · Glutes · Calves
4EXERCISES
Bodyweight SquatQuadriceps · 2 × 8–10
WORK
Butt Lift (Bridge)Glutes · 2 × 8–10
WORK
Bodyweight Walking LungeQuadriceps · 2 × 8–10
WORK
Calf Stretch Hands Against WallCalves · 2 × 30–45 sec
WORK
Saturday · 10 Oct 2026Recovery day
REST
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Push02Pull / posterior03Legs
EQUIPMENT

What you need

No specialist equipment required.

Training location: Home. Cardio: not programmed.

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Home bodyweight base

Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.

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