Equipment Guide
Bodyweight Training Guide
Bodyweight training builds relative strength, body control, and joint resilience with zero equipment. Push-ups, pull-ups, dips, and squats form the foundation of functional fitness.
46
Exercises
12
Muscle Groups
23
Beginner-Friendly
Best For
✓Training anywhere with no equipment
✓Building relative strength and body control
✓Joint-friendly progression for beginners
✓High-rep endurance and muscular endurance work
Limitations to Know
⚠Harder to progressively overload without adding weight
⚠Limited lower-body loading without external resistance
⚠Advanced progressions require significant baseline strength
Bodyweight Exercises by Muscle Group
Chest4
Back4
Triceps4
Quads6
Bulgarian Split Squatintermediate
Quads80%
Glutes60%
Hamstrings25%
Walking Lungebeginner
Quads75%
Glutes55%
Hamstrings25%
Reverse Lungebeginner
Quads75%
Glutes55%
Hamstrings25%
Sissy Squatadvanced
Quads95%
Bodyweight Squatbeginner
Quads70%
Glutes45%
Hamstrings25%
Calves10%
Pistol Squatadvanced
Quads85%
Glutes50%
Abs35%
Hamstrings30%
Calves20%
Hamstrings4
Glutes5
Calves5
Abs9
Hanging Leg Raiseintermediate
Abs90%
Forearms15%
Plankbeginner
Abs70%
Glutes25%
Shoulders20%
Ab Wheel Rolloutintermediate
Abs90%
Shoulders25%
Back20%
Russian Twistbeginner
Abs80%
Bicycle Crunchbeginner
Abs85%
Dead Bugbeginner
Abs75%
Mountain Climberbeginner
Abs75%
Shoulders30%
Quads25%
Bodyweight V-Upintermediate
Abs90%
Quads15%
Bodyweight Hollow Body Holdintermediate
Abs90%
Quads20%
Shoulders15%
Forearms2
Other Equipment Guides
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