BIP.

Training programme

At home, no equipment

Your whole body three days a week with nothing but the floor, a chair and a table. Two alternating workouts, and when an exercise gets easy you switch to a harder variation.

Days
3 a week
Time
35-45 min
Where
At home
Level
Beginner

The week

  1. MonA
  2. TueRest
  3. WedB
  4. ThuRest
  5. FriA
  6. SatRest
  7. SunRest

Workout A6 exercises

  1. Bodyweight squat3 × 12-20rest 60-90 s
  2. Push-up3 × 6-15rest 90 s
  3. Inverted row3 × 8-12rest 90 s
  4. Bodyweight reverse lunge2 × 10-12 each legrest 60 s
  5. Glute bridge3 × 12-15rest 60 s
  6. Plank3 × 30-45 srest 60 s

Workout B6 exercises

  1. Bodyweight Bulgarian split squat3 × 8-12 each legrest 60-90 s
  2. Pike push-up3 × 6-10rest 90 s
  3. Towel door row3 × 8-12rest 90 s
  4. Single leg hip thrust2 × 8-12 each legrest 60 s
  5. Dead bug3 × 8 each siderest 60 s
  6. Side plank2 × 20-30 s each siderest 45 s

What you need

A floor, a sturdy chair and a sturdy table. The table is for the inverted row, where you lie under the edge of the table and pull yourself up. If you don't have a table that will hold, the towel door row works in both workouts. If you have a doorway bar, swap the rows for pull-ups or chin-ups.

How to make it harder

Without weights the exercises get easy after a while, and then you make them harder instead of just doing more reps. Once you hit the top number in every set:

  • Switch to a harder variation. Knee push-ups become push-ups, which become decline push-ups. Squats become the Bulgarian split squat.
  • Slow the tempo. Three seconds on the way down and a short pause at the bottom make the same exercise much harder.
  • Add a packed backpack to squats, lunges and hip thrusts.

Read more about training with your bodyweight and about progressive overload.

Remember

The sessions take 35 to 45 minutes. If you are short of time one day, do the first three exercises and skip the rest. A short session beats no session, and the habit is what builds the results.

Want it tailored to you?

BIP builds your own week with this plan, around your goal, your level and your time. You log your weights as you train and watch yourself get stronger. The first week is free.

Tailor it to you →