Bodyweight workout plan for training at home
Build a home workout plan using bodyweight movements. Choose 2, 3, or 4 training days and a 20–60 minute session limit, then adjust a day when your schedule changes.
A good home workout plan does not need much equipment. What it needs is structure: how many days you train, which movement patterns each day covers, how many sets and reps, and how long the session will actually take. This generator builds that structure for you — no account, no download.
Bodyweight is preselected: the exercise library includes squats, push-ups, planks, and glute bridges. The generator selects available movements across squat, push, pull, hinge, and core patterns. It skips patterns with no matching exercise or insufficient time, rather than adding equipment you did not select. Review the resulting days and their estimated durations before you start. Pull-ups start excluded on this page because they require a bar. You can edit the exclusions if you have that setup.
Your home workout plan is a starting structure, not a record of your strength or a coaching assessment. Mark completed exercises as you go, swap an exercise within your selected equipment, or ask for an AI proposal when today’s time or equipment changes. Review the proposed difference before applying it; completed entries stay protected. You can undo the most recent applied proposal.
What you get
- A weekly bodyweight plan; equipment choices remain editable
- Sets, reps, rest, and honest time estimates for every day
- Plain-language adjustments when a day changes
- Copy, print, and pick up again where you left off
Want gym equipment in the mix? Use the full workout plan generator.
General fitness guidance only, not medical advice.
Build your week
Pick your goal, training days, and equipment. You get a structured weekly plan you can adjust when a day changes.
What are you training for?
Your level
Training days per week
Time per session
Equipment you have
Stop if you feel pain or dizziness. General fitness guidance — not medical advice.
What this workout plan generator builds
Choose general fitness, building muscle, or getting stronger; beginner or intermediate level; 2, 3, or 4 training days; and a 20, 30, 45, or 60-minute session limit. Select bodyweight, dumbbells, barbells, machines, resistance bands, or kettlebells. The exercise library is filtered by your equipment and exclusions. Patterns without an available exercise are skipped.
The base workout generator uses rules, not an AI call. Your equipment, experience, schedule, and time change the routine; changing the goal alone can leave the initial routine unchanged. Each day lists exercises, sets, reps, rest, instructions, and an estimated duration. You can swap a movement, mark completed entries, copy a day or week, and print your plan.
AI adjustments propose changes to one day. Review the differences before applying, cancel a proposal, or undo the most recent applied change. Completed entries stay protected. Your latest plan saves in this browser; free sign-in enables account sync. Dedicated PDF export and version history are not included. The tool does not assess technique or prescribe weights.
Start with the free workout plan generator, or read how to make a workout plan.
See free and Pro AI adjustment allowances before choosing a paid plan.