A full training week with no gym, no barbell and no excuse left

The most common reason a training plan dies is not laziness. It is logistics. The gym is twenty minutes away, the class is at the wrong time, the kit is in the other bag. So here is a week that needs none of that.

The shape of the week

Three full-body sessions, two easy walk days, two rest days. That is it.

Day	What	How long
Monday	Session A	30 min
Tuesday	Walk and a five-minute reset	25 min
Wednesday	Session B	30 min
Thursday	Rest	0
Friday	Session C	30 min
Saturday	Walk and a five-minute reset	25 min
Sunday	Rest	0

Full-body sessions three times a week beat a five-day body-part split for almost everyone with a job, because you can miss a day and the week still works.

What goes in a session

Every session hits five patterns, in this order:

1. Squat. Start with a supported squat while holding a sturdy counter, then move to split squats and step-ups onto a stair.
2. Push. Incline push-ups with your hands on a table, then push-ups, then pike push-ups.
3. Pull. Rows under a sturdy table with a towel, or band rows if you have a band.
4. Hinge. Glute bridges, then single-leg bridges.
5. Core. Dead bugs, side plank, front plank.

Three sets of eight to twelve on each, resting a minute between sets. Rotate the order across sessions A, B and C so the same muscles do not always go first, tired.

How to make it harder without buying anything

Bodyweight training stalls when people only add reps. Add these instead, in this order:

• Slow the lowering. Three seconds down on every rep. This alone doubles the difficulty of a chair squat.
• Pause at the bottom. Two seconds, no bounce.
• Reduce the lever. Hands lower on the incline push-up. Feet further from the table on the row.
• Go to one side. Single-leg bridges, split squats, one-arm rows.
• Then add a band. A single resistance band, about the price of a coffee, keeps this week useful for months.

The two rules

Stop every set with two reps left in you. Grinding out the last rep is how weeks get skipped, because you are too sore to come back on Wednesday.

And the walks are not optional. They are where the recovery happens, and for anyone whose goal is losing fat, they matter as much as the sessions.

Do not want to build it yourself?

The free 7-Day Starter asks six questions and writes this week for you, matched to your equipment, your days and your goal. Print it and start Monday.