Push/Squat Circuit
Chest, quads, core- Push-up(feet elevated for progression)
- Bulgarian split squat(bodyweight)
- Pike push-up
- Bodyweight squat
Workout · Bodyweight · 3 day
3-Day Bodyweight for Fat Loss
No gym, no barbell, no problem — for two to four weeks. Bodyweight training is a maintenance tool, not a mass-building tool. This plan holds your conditioning and most of your muscle while you travel, recover from an injury, or wait out gym renovations.
- Days / week
- 3
- Session
- 35 min
- Level
- Any level — scale reps to your ability
- Equipment
- None (pull-up bar optional)
Overview
Goal: Maintain conditioning + preserve muscle without equipment
Day 1 — Push/Squat Circuit
Chest, quads, core
Day 2 — Pull/Hinge Circuit
Back, hamstrings, core
Day 3 — Full-Body Metcon
Everything, one round for time
Circuit format: 4 exercises, 40 seconds work, 20 seconds rest, 4 rounds. Rest 2 minutes between circuits. Every session ends with 10 minutes of steady-state walking. Not a hypertrophy stimulus but enough to hold what you built.
Sessions
Sets × reps and RIR (reps in reserve) exactly as prescribed.
Template — adjust loads to you
Progression
Add 1 rep per exercise per week, or elevate feet on push-ups and split squats to raise difficulty. When a workout takes under 25 minutes, you've outgrown it — return to the gym.
Equipment substitutions
No pull-up barswap
Table-edge inverted row or towel-door row
Knees sensitive to Bulgarian split squatsswap
Reverse lunges
Frequently asked questions
Will I lose muscle on this?
Not in 2–4 weeks if you keep protein at 1.6 g/kg. Beyond 4 weeks bodyweight-only training under-stimulates larger muscles (back, legs) and slow atrophy begins.
Can I do this every day?
Better to do 3× per week and walk 20–30 min on the other days. Daily circuits create junk fatigue that hurts more than helps.
Is this good for building muscle?
No. Bodyweight training builds muscle only in true beginners. Anyone past their first 6 months should treat this as maintenance.
Get this plan auto-adjusted to you
bodyBot.ai adapts every set, rep and rest to your recovery, equipment and week-over-week progress. This template becomes your program — not a static PDF.