Nishaana
The Bodyweight Workout Plan program.
The Bodyweight Workout Plan is a beginner no-equipment training program run 3 days a week. A simple full-body routine using zero equipment — perfect for travel, home or getting started. Three sessions a week, every muscle covered.
Overview
A simple full-body routine using zero equipment — perfect for travel, home or getting started. Three sessions a week, every muscle covered.
Who it's for: Total beginners or travellers who want to train anywhere with no gear.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Add reps and harder variations each week; slow the tempo to keep it challenging. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Bodyweight Workout Plan good for beginners?
Yes — the Bodyweight Workout Plan is designed for beginners. Total beginners or travellers who want to train anywhere with no gear.
How many days a week is the Bodyweight Workout Plan?
3 days a week. A simple full-body routine using zero equipment — perfect for travel, home or getting started. Three sessions a week, every muscle covered.
How do you progress on the Bodyweight Workout Plan?
Add reps and harder variations each week; slow the tempo to keep it challenging.
What equipment do I need for the Bodyweight Workout Plan?
Just your bodyweight and something to hang from for pull-ups/rows — no gym membership needed.
How long should I run the Bodyweight Workout Plan before switching?
There's no hard stop — keep adding reps/harder variations as you progress, and revisit your goals every 8–10 weeks.
How is the Bodyweight Workout Plan different from the Upper / Lower Split?
The Bodyweight Workout Plan runs 3 days/week aimed at no-equipment training, while the Upper / Lower Split runs 4 days/week aimed at strength & size. Pick the Bodyweight Workout Plan if total beginners or travellers who want to train anywhere with no gear; pick the other if that fits your schedule or goal better.
Can I run the Bodyweight Workout Plan for free?
Yes. You can follow the full Bodyweight Workout Plan schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Bodyweight Workout Plan today.
Follow the full schedule free in your browser — the app handles the progression for you.
Try for free