A bodyweight workout plan for your clients
Start from Bodyweight Basics in the Kovo library: no gym needed, 3 days a week for 4 weeks.
No credit card required
Bodyweight Basics has three full-body routines with no equipment, built from squats, push-ups, lunges, planks and other holds. A pull-up bar helps on day B.
Kovo library
Bodyweight Basics
No gym needed. A pull-up bar helps on day B.
Routine A
Bodyweight A
5 exercises · 15 sets
Squat (Bodyweight)Quads · Bodyweight
3 × 12 to 15
rest 1 min
80% effort
Push-Up (Bodyweight)Chest · Bodyweight
3 × 8 to 12
rest 1 min
80% effort
Glute Bridge (Bodyweight)Glutes · Bodyweight
3 × 12 to 15
rest 1 min
80% effort
Plank (Bodyweight)Core · Bodyweight
3 × 30 s
rest 45 s
3 × 8
rest 45 s
80% effort
Routine B
Bodyweight B
5 exercises · 15 sets
3 × 10
rest 1 min
80% effort
Pike Push-Up (Bodyweight)Shoulders · Bodyweight
3 × 6 to 10
rest 1 min
80% effort
Pull-Up (Bodyweight)Lats · Bodyweight
3 × Max
rest 1 min 30 s
100% effort
Superman (Bodyweight)Lower Back · Bodyweight
3 × 30 s
rest 45 s
3 × 20 s
rest 45 s
Routine C
Bodyweight C
5 exercises · 15 sets
3 × 8 to 10
rest 1 min
80% effort
- Push-Up (Bodyweight)
Chest · Bodyweight
3 × 8 to 12
rest 1 min
80% effort
- Underhand Inverted Row (Bodyweight)
Lats · Bodyweight
3 × 8 to 12
rest 1 min
80% effort
- Standing Calf Raise (Bodyweight)
Calves · Bodyweight
3 × 15 to 20
rest 45 s
90% effort
Hollow Body HoldCore · Bodyweight
3 × 20 s
rest 45 s
How the first two weeks run
Each day your client trains, Kovo gives them the next routine. After the last one, it starts again.
Each exercise name opens its page in the Kovo exercise library.
Track it
See every rep and every hold
For each client on this program, Kovo Trainer shows you:
- Reps and hold times for every set, next to what you planned
- Personal records on every workout
- A Level for each of 13 muscles
- Who hasn't trained in 8 days, on your dashboard
Make it yours
Change anything for each client
Copy the program into your library and it's yours. Swap an exercise and keep its sets, add warm-up sets, set an effort target or write a note on form. Then assign it, and each client gets their own copy.
Words used on this page
Questions about Bodyweight Basics
What if my client can't do a pull-up yet?
Swap it in your copy for an easier pull, like the underhand inverted row that's already in day C.
How do planks and other holds work?
Holds are written in seconds. Your client's timer runs in Kovo, and you see how long each hold lasted.
Does my client need any equipment?
No. Bodyweight Basics needs no equipment, and a pull-up bar helps for day B.
Give Bodyweight Basics to your clients
Start your 30-day free trial and copy it from the Kovo library. No credit card required.