Simplefit

Basic Workout

Find basic workout plans that would help you feel more confident and fit without having to waste any time during your visit to a gym or when working out from home.

How to get started

Can’t do a single pull up? No problem, just substitute!

Level

Day 1

Day 2

Day 3

Level 1

Day 1

Max rounds in 20 min
1 pull-ups
2 push-ups
3 squats

Day 2

5 rounds for time
2 pull-ups
6 push-ups
10 squats

Day 3

For time
10 pull-ups
21 push-ups
21 squats

Level 2

Day 1

Max rounds in 20 min
1 pull-ups
3 push-ups
4 squats

Day 2

5 rounds for time
3 pull-ups
8 push-ups
13 squats

Day 3

For time
13 pull-ups
26 push-ups
26 squats

Level 3

Day 1

Max rounds in 20 min
2 pull-ups
3 push-ups
5 squats

Day 2

5 rounds for time
3 pull-ups
10 push-ups
16 squats

Day 3

For time
16 pull-ups
33 push-ups
33 squats

Level 4

Day 1

Max rounds in 20 min
2 pull-ups
4 push-ups
6 squats

Day 2

5 rounds for time
4 pull-ups
12 push-ups
20 squats

Day 3

For time
20 pull-ups
41 push-ups
41 squats

Level 5

Day 1

Max rounds in 20 min
3 pull-ups
5 push-ups
8 squats

Day 2

5 rounds for time
5 pull-ups
15 push-ups
26 squats

Day 3

For time
26 pull-ups
51 push-ups
51 squats

Level 6

Day 1

Max rounds in 20 min
3 pull-ups
6 push-ups
10 squats

Day 2

5 rounds for time
6 pull-ups
19 push-ups
32 squats

Day 3

For time
32 pull-ups
64 push-ups
64 squats

Level 7

Day 1

Max rounds in 20 min
4 pull-ups
8 push-ups
12 squats

Day 2

5 rounds for time
8 pull-ups
24 push-ups
40 squats

Day 3

For time
40 pull-ups
80 push-ups
80 squats

Level 8

Day 1

Max rounds in 20 min
5 pull-ups
10 push-ups
15 squats

Day 2

5 rounds for time
10 pull-ups
30 push-ups
50 squats

Day 3

For time
50 pull-ups
100 push-ups
100 squats

For those seeking more variety and challenge, intermediate bodyweight workouts are also available.
Print a copy of the workout you plan to do and consult you physician
before starting any fitness program.