5-Day Bodyweight Workout Plan
This is a free 5-day bodyweight workout plan for home. It needs no equipment. It has two strength days built on push-ups and pull-ups, one sprint day, and two for-time conditioning days, in a repeating week.
Prefer weights? See the weights week →The week
| Day | Workout | Time | Focus |
|---|---|---|---|
| Monday | Strength A | 26 min | Push, pull and legs |
| Tuesday | Sprint Day | 24 min | Legs and conditioning |
| Wednesday | Strength B | 26 min | Shoulders, back, legs and core |
| Thursday | Rest, or soccer | Recovery | |
| Friday | The 24 | 24 min | Conditioning |
| Saturday | Bodyweight Chipper | 33 min | Conditioning |
| Sunday | Rest | Recovery |
Who it is for
It is for people who can already do a few push-ups and air squats with good form and want a structured week with no equipment. If a movement is new, read its page in the exercise library and start with the easier version.
Equipment
None. A mat helps, and about six by six feet of floor. A pull-up bar is optional: without one, Reppy swaps the pull-ups for doorframe rows. See the equipment guide.
How to progress week to week
On strength days (Strength A and Strength B), add one rep to each set every week until you reach the top of the rep range, then make the move harder: slow the lowering, add a pause, or raise your feet. On conditioning days, try to beat your last time. Read more in how to progress without heavier weights.
How the timer works
Each set starts on a clock. You work for the work window, then rest until the next interval starts. Reppy plays low ticks in the last 3 seconds of work and brighter ticks in the last 5 seconds of rest, so you can follow it without looking at the screen.
For-time blocks count up against a cap. Tap Done after each round to log a split. A warning sounds at 60, 30 and 10 seconds left, and a horn sounds at the cap.
The screen stays on during the workout, and the back button pauses instead of quitting.
Questions
How many days a week is this plan?
Five training days and two rest days, repeating each week: Monday, Tuesday, Wednesday, Friday and Saturday.
How long is each workout?
Between 24 and 33 minutes including warm-up and cooldown.
Do I need a pull-up bar?
No. A bar is optional. Tap No bar? Swap in any workout and Reppy uses the doorframe row in its place.
Can I mix it with the dumbbell plan?
Yes. Swap for a day or for the whole week. Reppy counts a day as done whichever plan you used. See the weights week.