I'm trying to put together a comprehensive bodyweight workout plan that covers everything. I want to include home upper body workout days, leg days, and some cardio. For those doing home fitness without equipment long-term, how do you structure your weeks? Do you do specific no equipment push day routines and separate pull days? Looking for advice on creating balanced bodyweight training programs that prevent plateaus.
For balanced bodyweight workout plans, I follow a push/pull/legs split but adapted for home fitness without equipment. Monday: push (push-ups variations, dips using chairs, pike push-ups). Wednesday: pull (inverted rows under table, towel rows, supermans). Friday: legs (squats, lunges, calf raises). Tuesday/Thursday: no equipment cardio. Weekends: active recovery or skill work like handstand practice.
I prefer full body home workout routines 3x a week rather than splits. Each session I do 1 push, 1 pull, 1 leg, and 1 core exercise, 3-4 sets each. Then finish with 10-15 minutes of no equipment cardio. This approach works better for my schedule and recovery. My bodyweight training programs are simpler but I'm consistent with them, which matters more than complexity.
When creating bodyweight workout plans for travel, I keep it super simple: upper/lower split. Upper days: push-ups and rows. Lower days: squats and lunges. Add in some core work each day. This minimalist fitness approach means I never have to think about what to do - just show up and do the basics well. For home upper body workout days, I might add more variations, but the foundation stays the same.