Free 2-Week Bodyweight Home Plan
No equipment. No excuses. Four short sessions a week you can run in a hotel room.
Adds the plan to My Library so you can check off each day as you train.
Goal
Build a bodyweight base at home
Duration
2 Weeks
Frequency
4 days/wk
Level
Beginner
Free sample
GrátisGrátis
Weeks 1 & 2 of the full program - included free, with video for every exercise.
- 2 Weeks of programming
- 4× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
Workout Summary
Free 2-Week Bodyweight Home Plan
Four 25–35 minute sessions using nothing but your own bodyweight and the floor. Push/pull-style split with a lower day and a full-body finisher. Week 1 grooves the movement pattern, Week 2 adds a rep or two per set only if Week 1 finished clean.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Home Training
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.
Training Overview
Training Overview
Sessions pair the highest-return compound from the Onyx library with focused accessory work. Volume rises in waves and deloads on schedule so nothing breaks down.
2 Weeks · Progression
Progression
Week 1 · groove the pattern, stop 2–3 reps shy of failure on every set, focus on tempo and full range of motion. Week 2 · same movements, add 1–2 reps per set only if Week 1 felt in control. If any set felt like a grind in Week 1, keep the same reps in Week 2. This is the on-ramp — the 8-Week Bodyweight Home Build takes over from here.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayWk 1 · Upper Push + Core
- TuesdayWk 1 · Lower Body + Glutes
- WednesdayWk 1 · Rest / Walk · keep it easy (Zone 1, nasal-breath pace)
- ThursdayWk 1 · Upper Pull + Core
- FridayWk 1 · Full-Body Circuit
- SaturdayWk 1 · Optional Walk 30–45 min · keep it easy (Zone 1, nasal-breath pace)
- SundayWk 1 · Rest
- MondayWk 2 · Upper Push + Core (Heavier · lower reps)
- TuesdayWk 2 · Lower Body + Glutes (Volume push · +reps)
- WednesdayWk 2 · Rest / Walk (Density · shorter rest) · keep it easy (Zone 1, nasal-breath pace)
- ThursdayWk 2 · Upper Pull + Core (+1 set progression)
- FridayWk 2 · Full-Body Circuit (Tempo finisher)
- SaturdayWk 2 · Optional Walk 30–45 min (Heavier · lower reps) · keep it easy (Zone 1, nasal-breath pace)
- SundayWk 2 · Rest (Volume push · +reps)
Workouts
Free 2-Week Bodyweight Home Plan
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
All 2 weeks unlocked · Day-by-day schedule below
2-week plan
Week 1 · Day 1
Upper Push + Core
Push patterns from the floor
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Warm-up | |||
| Mountain Climbers | 2 | 30 sec | 30 sec |
| Main work | |||
| Push Up On Toes | 4 | 8–12 | 75 sec |
| Diamond Push Ups | 3 | 6–10 | 75 sec |
| Wide Push Ups | 3 | 10–12 | 60 sec |
| Bench Tricep Dips | 3 | 10–12 (use a chair or couch edge) | 60 sec |
| Core finisher | |||
| Plank | 3 | 45 sec | 45 sec |
| Slow Mountain Climbers | 3 | 20 total | 45 sec |
Week 1 · Day 2
Lower Body + Glutes
Squat, lunge, single-leg
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Warm-up | |||
| Bodyweight Squats | 2 | 15 (slow tempo) | 30 sec |
| Main work | |||
| Bodyweight Squats | 4 | 15–20 (3-sec eccentric) | 75 sec |
| Alternating Bodyweight Reverse Lunges | 3 | 10/leg | 75 sec |
| Bodyweight Bulgarian Squats | 3 | 8–10/leg (rear foot on chair) | 60 sec |
| Single-Leg Bodyweight Glute Bridge | 3 | 12/side (2-sec squeeze at top) | 45 sec |
| Standing Bodyweight Calve Raises | 3 | 20 | 30 sec |
Week 1 · Day 3
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 4
Upper Pull + Core
Pulling patterns without a bar
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Warm-up | |||
| Superman | 2 | 10 (1-sec hold at top) | 30 sec |
| Main work | |||
| Superman | 4 | 12 (2-sec hold) | 45 sec |
| Reverse Snow Angels | 3 | 12 (slow, floor) | 45 sec |
| Prone Y-Raise | 3 | 12 | 45 sec |
| Plank With Shoulder Tap | 3 | 20 total taps | 45 sec |
| Core finisher | |||
| Reverse Crunch | 3 | 12 | 45 sec |
| Side Plank | 3 | 30 sec/side | 30 sec |
Week 1 · Day 5
Full-Body Circuit
Conditioning + full-body strength
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Circuit: 4 rounds, 45 sec work / 20 sec rest | |||
| Bodyweight Squats | 4 | 45 sec | 20 sec |
| Push Up On Toes | 4 | 45 sec | 20 sec |
| Alternating Bodyweight Reverse Lunges | 4 | 45 sec | 20 sec |
| Mountain Climbers | 4 | 45 sec | 20 sec |
| Plank | 4 | 45 sec | 60 sec between rounds |
Week 1 · Day 6
Optional · Active recoveryBike + Mobility
Light spin to flush the legs, then core and mobility to protect the joints for tomorrow's lift.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Cycle | 1 | 25–30 min easy | — |
| Plank | 3 | 30 sec | 45 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
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FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.