This program is for people who are looking for a comprehensive, easy-to-follow, and effective workout plan.<\/p>\n\n\n\n
12-Week Beginner Bodyweight Workout Routine (No Equipment)<\/strong><\/h2>\n\n\n\nThis program is divided into three phases, each four weeks long. The first phase involves training three times, the second phase four times, and the last phase five times weekly.<\/p>\n\n\n\n
It suits every male and female who wants to bolster their foundational strength, shape their physique, and level up their fitness for resistance exercises<\/strong><\/a>.<\/p>\n\n\n\n\n\t\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/div>\n\n\n\n\n
Here’s a summary of this training plan:<\/strong><\/p>\n\n\n\n\n- Program Duration:<\/strong> 12 Weeks<\/li>\n\n\n\n
- Split Type: <\/strong>Full Body, Upper-Lower & Hybrid<\/li>\n\n\n\n
- Sessions\/Week:<\/strong> 3-5<\/li>\n\n\n\n
- Duration\/Session:<\/strong> 30-45 minutes<\/li>\n\n\n\n
- Target Gender:<\/strong> Males and Females<\/li>\n\n\n\n
- Experience Level:<\/strong> Beginner<\/li>\n\n\n\n
- Equipment Needed:<\/strong> None, Bodyweight Exercises only<\/li>\n\n\n\n
- Workout Goal: <\/strong>Develop fundamental strength, build lean mass, and improve body composition<\/li>\n\n\n\n
- Time to work out:<\/strong> Any time of the day that suits you the most<\/li>\n\n\n\n
- Plan to follow next: <\/strong>90-Day Home Workout Routine<\/a><\/li>\n<\/ul>\n\n\n\n
Start your workout with 2-3 minutes of quick warm-up. A warm-up helps increase body temperature and prepares your muscles for intense exercise.<\/p>\n\n\n\n
Do these dynamic stretching exercises<\/a> and cardio movement like jumping jacks, leg swings, ankle hops, squat jumps, mountain climbing, etc in your warmup.<\/p>\n\n\n\n12-week Program Schedule:<\/strong><\/p>\n\n\n\n\n- Week 1-4:<\/strong> Full Body (3x Weekly)<\/li>\n\n\n\n
- Week 5-8:<\/strong> Upper-Lower Split (4x Weekly)<\/li>\n\n\n\n
- Week 9-12:<\/strong> Full Body Hybrid Split (5x Weekly)<\/li>\n<\/ul>\n\n\n\n
Week 1-4: Full Body Split<\/h3>\n\n\n\n![\"3-Day](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/3-Day-Bodyweight-Workout-Routine-for-Beginners.jpg\" "\\"\\"")
<\/figure>\n\n\n\nMonday – Full Body<\/strong><\/h4>\n\n\n\nExercise<\/th> Target Muscles<\/th> Sets x Reps<\/th><\/tr><\/thead> Basic Squats<\/td> Quads and Glutes<\/td> 4 x 15-20<\/td><\/tr> Kneeling Pushup<\/a><\/td> Chest and Triceps<\/td> 3 x 10-12<\/td><\/tr> Superman Row<\/a><\/td> Back and Shoulder<\/td> 4 x 10-12<\/td><\/tr> Shoulder Taps<\/td> Abs and Shoulder<\/td> 3 x 10\/side<\/td><\/tr> Glute Bridge<\/td> Glute and Hamstring<\/td> 3 x 12-15<\/td><\/tr> Reverse Crunches<\/td> Abdominals<\/td> 3 x 10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n\n\nExercise #1 – Basic Squat<\/strong><\/h5>\n\n\n\n\n\n![\"Bodyweight](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Deep-Squat.jpg\" "\\"Deep-Squat\\"")
<\/figure>\n\n<\/div><\/div>\n\n\n\n\n- Stand straight with your feet shoulder-width apart, toes pointing slightly out, and arms together close to your chest.<\/li>\n\n\n\n
- Brace your abdominal muscles, push your hips backward, and bend your knees to squat down until your thighs are parallel to the ground.<\/li>\n\n\n\n
- Pause for a moment, then slowly return to the start.<\/li>\n<\/ul>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n\n
Exercise #2 – Kneeling Pushup<\/strong><\/h5>\n\n\n\n\n\n![\"Knee](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Knee-Push-ups-for-beginners.jpg\" "\\"Knee-Push-ups-for-beginners\\"")
<\/figure>\n\n<\/div><\/div>\n\n\n\n\n- Sit on your knees, extend your torso, and place your palms on the floor (arms straight below your shoulders).<\/li>\n\n\n\n
- Bend your elbows to lower your body toward the floor until your chest nearly touches the floor.<\/li>\n\n\n\n
- Hold for a second, then push into the floor until your elbows are extended.<\/li>\n<\/ul>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n\n
Exercise #3 – Superman Pull<\/strong><\/h5>\n\n\n\n\n\n![\"Superman](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Superman-Pull-for-LB.jpg\" "\\"Superman-Pull-for-LB\\"")
<\/figure>\n\n<\/div><\/div>\n\n\n\n\n- Lie on your stomach, face downward with your arms extended in front of you, palms facing the floor, and legs straight behind.<\/li>\n\n\n\n
- Lift your arms off the floor and pull them toward your chest until you feel the full contraction in your back.<\/li>\n\n\n\n
- Pause for a second, then return to the start.<\/li>\n<\/ul>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n\n
Exercise #4 – Shoulder Taps<\/strong><\/h5>\n\n\n\n\n\n![\"Shoulder](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/08\/Shoulder-Taps.jpg\" "\\"Shoulder")
<\/figure>\n\n<\/div><\/div>\n\n\n\n\n- Get into a high plank position with your wrist under your shoulders and body straight from top to bottom.<\/li>\n\n\n\n
- Lift your right arm off the floor and tap the opposite side of your shoulder.<\/li>\n\n\n\n
- Return to the start, then repeat with your other arm.<\/li>\n<\/ul>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n\n
Exercise #5 – Glute Bridge<\/strong><\/h5>\n\n\n\n\n\n![\"Glutes](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Glutes-Bridges.jpg\" "\\"Glutes-Bridges\\"")
<\/figure>\n\n<\/div><\/div>\n\n\n\n\n- Lie on your back with your hands at your sides, knees bent, and feet flat on the floor.<\/li>\n\n\n\n
- Brace your core and lift your hips off the floor until your knees and chest are in a straight line.<\/li>\n\n\n\n
- Squeeze your glutes, pause for two seconds, then lower your hips back on the floor.<\/li>\n<\/ul>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n\n
Exercise #6 – Reverse Crunches<\/strong><\/h5>\n\n\n\n\n\n![\"Reverse](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/08\/Reverse-Crunches.jpg\" "\\"Reverse-Crunches\\"")
<\/figure>\n\n<\/div><\/div>\n\n\n\n\n- Lie on your back with your hands at your sides and knees bent.<\/li>\n\n\n\n
- Bring your knees toward your chest until your core is entirely engaged.<\/li>\n\n\n\n
- Pause for two seconds, feel the work in your abs, and then return to the start.<\/li>\n<\/ul>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n
Wednesday – Full Body Workout<\/strong><\/h4>\n\n\n\nExercises<\/th> Target Muscles<\/th> Sets x Reps<\/th><\/tr><\/thead> Wall Sit<\/td> Quads and Glutes<\/td> 10 x 10-sec<\/td><\/tr> Front Lunges<\/td> Legs and Glutes<\/td> 3 x 10\/leg<\/td><\/tr> Incline Pushup<\/td> Chest and Delts<\/td> 3 x 10-12<\/td><\/tr> Prone IYT Flies<\/td> Back and Shoulder<\/td> 3 x 8-10<\/td><\/tr> Plank Triceps Extension<\/td> Triceps and Abs<\/td> 3 x 8-10<\/td><\/tr> Mountain Climber<\/td> Abs and Shoulder<\/td> 3 x 15-sec<\/td><\/tr> Standard Pushup<\/td> Chest and Triceps<\/td> 3 x 8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n\n\nExercise #1 – Wall Sit<\/strong><\/h5>\n\n\n\n\n\n![\"Wall](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Wall-Sit.jpg\" "\\"Wall-Sit\\"")
<\/figure>\n\n<\/div><\/div>\n\n\n\n\n- Stand two feet away from the wall with your feet shoulder-width apart, back facing the wall.<\/li>\n\n\n\n
- Lean back on the wall and bend your knees until your thighs are parallel to the floor.<\/li>\n\n\n\n
- Lower into a squat and stay in that position for 10 seconds. That’s one rep.<\/li>\n<\/ul>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n\n
Exercise #2 – Front Lunges<\/strong><\/h5>\n\n\n\n\n\n![\"Front](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Front-Lunges.jpg\" "\\"Front-Lunges\\"")
<\/figure>\n\n<\/div><\/div>\n\n\n\n\n- Stand upright in a hip-width stance with your back straight and chest up.<\/li>\n\n\n\n
- Take one big step forward with your right leg so you’re in a staggered stance.<\/li>\n\n\n\n
- Bend the leading leg until your rear knee nearly touches the floor.<\/li>\n\n\n\n
- Pause for a moment and then extend your knees until they are straight. <\/li>\n<\/ul>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n\n
Exercise #3 – Incline Pushup<\/strong><\/h5>\n\n\n\n\n\n
Start your workout with 2-3 minutes of quick warm-up. A warm-up helps increase body temperature and prepares your muscles for intense exercise.<\/p>\n\n\n\n Do these dynamic stretching exercises<\/a> and cardio movement like jumping jacks, leg swings, ankle hops, squat jumps, mountain climbing, etc in your warmup.<\/p>\n\n\n\n 12-week Program Schedule:<\/strong><\/p>\n\n\n\n
Here’s a summary of this training plan:<\/strong><\/p>\n\n\n\n\n
\n
Week 1-4: Full Body Split<\/h3>\n\n\n\n
<\/figure>\n\n\n\nMonday – Full Body<\/strong><\/h4>\n\n\n\n
Exercise<\/th> Target Muscles<\/th> Sets x Reps<\/th><\/tr><\/thead> Basic Squats<\/td> Quads and Glutes<\/td> 4 x 15-20<\/td><\/tr> Kneeling Pushup<\/a><\/td> Chest and Triceps<\/td> 3 x 10-12<\/td><\/tr> Superman Row<\/a><\/td> Back and Shoulder<\/td> 4 x 10-12<\/td><\/tr> Shoulder Taps<\/td> Abs and Shoulder<\/td> 3 x 10\/side<\/td><\/tr> Glute Bridge<\/td> Glute and Hamstring<\/td> 3 x 12-15<\/td><\/tr> Reverse Crunches<\/td> Abdominals<\/td> 3 x 10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n Exercise #1 – Basic Squat<\/strong><\/h5>\n\n\n
<\/figure>\n\n<\/div><\/div>\n\n\n
Exercise #2 – Kneeling Pushup<\/strong><\/h5>\n\n\n
<\/figure>\n\n<\/div><\/div>\n\n\n
Exercise #3 – Superman Pull<\/strong><\/h5>\n\n\n
<\/figure>\n\n<\/div><\/div>\n\n\n
Exercise #4 – Shoulder Taps<\/strong><\/h5>\n\n\n
<\/figure>\n\n<\/div><\/div>\n\n\n
Exercise #5 – Glute Bridge<\/strong><\/h5>\n\n\n
<\/figure>\n\n<\/div><\/div>\n\n\n
Exercise #6 – Reverse Crunches<\/strong><\/h5>\n\n\n
<\/figure>\n\n<\/div><\/div>\n\n\n
Wednesday – Full Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th> Target Muscles<\/th> Sets x Reps<\/th><\/tr><\/thead> Wall Sit<\/td> Quads and Glutes<\/td> 10 x 10-sec<\/td><\/tr> Front Lunges<\/td> Legs and Glutes<\/td> 3 x 10\/leg<\/td><\/tr> Incline Pushup<\/td> Chest and Delts<\/td> 3 x 10-12<\/td><\/tr> Prone IYT Flies<\/td> Back and Shoulder<\/td> 3 x 8-10<\/td><\/tr> Plank Triceps Extension<\/td> Triceps and Abs<\/td> 3 x 8-10<\/td><\/tr> Mountain Climber<\/td> Abs and Shoulder<\/td> 3 x 15-sec<\/td><\/tr> Standard Pushup<\/td> Chest and Triceps<\/td> 3 x 8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n Exercise #1 – Wall Sit<\/strong><\/h5>\n\n\n
<\/figure>\n\n<\/div><\/div>\n\n\n
Exercise #2 – Front Lunges<\/strong><\/h5>\n\n\n
<\/figure>\n\n<\/div><\/div>\n\n\n
Exercise #3 – Incline Pushup<\/strong><\/h5>\n\n\n