Strength workout · Beginner
Bodyweight Upper (25 min)
Chest, back and arms with no equipment. Perfect for home or travel.
- Exercises
- 4
- Total sets
- 11
- Minutes
- 25
Targets: Chest, Back, Triceps
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Push-Ups | 3 × 10-15 | 60s | Chest |
| Pull-Ups | 3 × 6-10 | 75s | Back |
| Inverted Row | 3 × 8-12 | 60s | Back |
| Diamond Push-Ups | 2 × 8-12 | 45s | Triceps |
Programs with these exercises
Beginner
4-Week Strength Builder
A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.
3× per week
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Beginner
Starting Strength 5×5
3 days per week. Squat every session; alternate bench and overhead press, deadlift and bent-over row. All exercises from our database.
3× per week
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