No-equipment full-body workout: what you actually need
Most “no equipment” programmes quietly assume a pull-up bar. This one doesn’t, and here is the honest accounting of what it does assume.
Needs nothing at all
48 of the 67 movements in the library need no object of any kind — floor space and your own weight. That includes every press, every squat variation and all of the conditioning work.
Needs a chair, a wall or a step
A handful use a sturdy chair (dips, step-ups, incline presses) or a wall (wall sits, handstand work). These are household objects rather than kit, but they are not nothing, and a programme that pretended otherwise would be lying to you on the first day.
What is genuinely missing
There is no pulling movement in the programme. Rows need something to hang from or brace against, and the versions that use a table or a doorway were withdrawn because they are too easy to set up badly. That is a real gap, stated plainly rather than papered over — if you have a bar, add pull-ups; if you don’t, the programme is a pressing and legs programme with core work, and it says so.
The full-body part
Across six rotating days the programme covers chest, shoulders, arms, legs, core and conditioning:
- Push & Core
- Legs & Cardio
- Full Body
- Upper Body
- Lower Body & Core
- Conditioning