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FREE 12-WEEK PLAN

Bodyweight Workout Plan.

A free no-equipment bodyweight workout plan for building muscle, with the exact movements, sets, reps, and how to progress.

Upper / Lower · 4 days/week · intermediate · Bodyweight

01Upper A
Push-Up
Chest
4 × 6–10
Inverted Row
Back
4 × 6–10
Decline Push-Up
Upper chest
4 × 6–10
Pull-Up
Lats
4 × 6–10
Pike Push-Up
Side delts
3 × 10–12
Chin-Up
Biceps
3 × 10–12
02Lower A
Bulgarian Split Squat
Quads
4 × 6–10
Single-Leg Glute Bridge
Hamstrings / glutes
4 × 6–10
Reverse Lunge
Quads
4 × 6–10
Nordic Curl
Hamstrings
3 × 10–12
Single-Leg Calf Raise
Calves
3 × 10–12
Hanging Knee Raise
Core
3 × 10–12
03Upper B
Push-Up
Chest
4 × 6–10
Inverted Row
Back
4 × 6–10
Decline Push-Up
Upper chest
4 × 6–10
Pull-Up
Lats
4 × 6–10
Pike Push-Up
Side delts
3 × 10–12
Chin-Up
Biceps
3 × 10–12
04Lower B
Bulgarian Split Squat
Quads
4 × 6–10
Single-Leg Glute Bridge
Hamstrings / glutes
4 × 6–10
Reverse Lunge
Quads
4 × 6–10
Nordic Curl
Hamstrings
3 × 10–12
Single-Leg Calf Raise
Calves
3 × 10–12
Hanging Knee Raise
Core
3 × 10–12

How the 12 weeks work.

  • Each week, beat last week — one more rep, or a little more weight.
  • When you hit the top of the rep range on every set, add weight next session and drop back to the bottom of the range.
  • Keep 1–2 reps in the tank on most sets. Save the all-out efforts for your top set.
  • Weeks 6 and 12 are deloads — same moves, lighter loads, to let growth catch up.
  • Twelve weeks is one Block. At the end, you'll have the numbers to prove it.

Your plan's ready. The app is gym-only — for now.

GainBlocks currently guides gym sessions — home training is on the way. Grab your full 12-week plan free, and we'll tell you the moment home support lands.

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