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Build Your Workout
Pick your level and preferences — we'll build a bodyweight plan on the spot. No signup, no nonsense.
Training level
Focus areas (leave empty for full body)
Duration
⬆️
Your plan will appear here
Pick your level and preferences — we'll build a bodyweight plan on the spot. No signup, no nonsense.
Training level
Focus areas (leave empty for full body)
Duration
Your plan will appear here
Looking for a training plan you can follow anywhere, with no equipment? This free generator builds a personalised bodyweight session in seconds. Pick your level, choose the body parts you want to work, and set your available time — your plan is ready instantly, no account needed.
Bodyweight exercises use your own body as resistance. Decades of sports science research show they produce comparable strength and muscle gains to gym-based training — when progressive overload is applied consistently. Push-ups, squats, planks, and their progressions are the foundation of effective training at any fitness level.
Progressive overload is the principle of gradually increasing the challenge of your training over time — more reps, longer holds, shorter rest, or harder exercise variations. It is the single most important factor in long-term strength and fitness progress. fitn3s tracks your reps and times automatically, then raises your targets as you improve. Read the science →