No barbell required — build strength and control using nothing but your own bodyweight, progressing reps and leverage instead of plates.
Bodyweight training builds real strength and control by manipulating leverage and range of motion instead of external load — this split follows the same push/pull/legs logic as a barbell program, with a dedicated day for core and skill work like the L-sit.
Push, pull, and legs each get a day, plus a dedicated core and skills day.
Chest, shoulders, and triceps using push-up and dip variations.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Push-Up | 4 | near failure | 60 sec |
Dip | 3 | near failure | 90 sec |
Pike Push-Up | 3 | 10-12 | 60 sec |
Diamond Push-Up | 2 | near failure | 45 sec |
Back and biceps using bar and ring work.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Pull-Up | 4 | near failure | 90 sec |
Chin-Up | 3 | near failure | 90 sec |
Inverted Row | 3 | 12-15 | 60 sec |
Dead Hang | 2 | max hold | 45 sec |
Single-leg strength work to make up for no barbell squat.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Bulgarian Split Squat | 4 | 10 / leg | 60 sec |
Pistol Squat Progression | 3 | 6-8 / leg | 90 sec |
Walking Lunge | 3 | 12 / leg | 60 sec |
Calf Raise | 4 | 15-20 | 45 sec |
Core strength plus practice on advanced holds.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Hanging Leg Raise | 3 | 10-15 | 60 sec |
Plank | 3 | 45-60 sec | 45 sec |
L-Sit Practice | 4 | 10-20 sec hold | 60 sec |
Ab Wheel Rollout | 3 | 8-10 | 60 sec |
Progression here comes from leverage and reps, not added plates — once push-ups stop being hard, move to a harder variation (like decline or archer push-ups) rather than just adding more reps forever.