Equipment
Bodyweight Exercises
The largest category in the library, and the one that needs nothing but a floor and something to hang from. Progression comes from leverage and range rather than load.
When a movement gets easy, make it harder rather than doing more reps forever: change the angle, slow the lowering, move to a single limb, or add weight. Sets of fifty are a sign the exercise has stopped progressing you.
97 bodyweight exercises in Gym Journal
32 compound and 65 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.
| Exercise | Muscle | Type | Reps |
|---|---|---|---|
| Ab Roller | Abs | isolation | 10–15 |
| Air Bike | Cardio | na | 300–900 |
| Assisted Chin Upalso Biceps, Shoulders, Upper back | Lats | compound | 10–15 |
| Assisted Pull Upalso Biceps, Shoulders, Upper back | Lats | compound | 10–15 |
| Back Extensionalso Glutes, Hamstrings | Lower back | isolation | 12–15 |
| Battle Ropesalso Shoulders | Cardio | na | 20–40 |
| Bench Dipalso Chest, Shoulders | Triceps | compound | 10–15 |
| Bicycle Crunch | Abs | isolation | 12–20 |
| Bird Dogalso Glutes, Abs | Lower back | isolation | 10–15 |
| Bodyweight Squatalso Glutes, Hamstrings, Calves | Quads | compound | 8–12 |
| Bodyweight Walking Lungealso Glutes, Hamstrings, Calves | Quads | compound | 8–12 |
| Box Jumpalso Glutes, Calves | Quads | compound | 5–12 |
| Burpeealso Chest, Quads | Cardio | na | 10–20 |
| Chin Upalso Biceps, Shoulders, Upper back | Lats | compound | 8–12 |
| Clamshell | Glutes | isolation | 10–15 |
| Copenhagen Plankalso Abs | Adductors | isolation | 20–40 |
| Cossack Squatalso Quads, Glutes | Adductors | compound | 8–12 |
| Cross-Body Crunch | Abs | isolation | 10–15 |
| Crunch - Hands Overhead | Abs | isolation | 10–15 |
| Crunches | Abs | isolation | 10–15 |
| Cycling | Cardio | na | 0–0 |
| Dead Bug | Abs | isolation | 10–15 |
| Dead Hangalso Lats | Forearms | isolation | 20–60 |
| Decline Crunch | Abs | isolation | 10–15 |
| Decline Oblique Crunch | Abs | isolation | 10–15 |
| Decline Push-Upalso Triceps, Shoulders | Chest | compound | 8–12 |
| Decline Reverse Crunch | Abs | isolation | 10–15 |
| Diamond Push-Upalso Chest, Shoulders | Triceps | compound | 8–15 |
| Dipsalso Chest, Shoulders | Triceps | compound | 8–12 |
| Dips - Chestalso Triceps, Shoulders | Chest | compound | 8–12 |
| Dips - Tricepsalso Chest, Shoulders | Triceps | compound | 8–12 |
| Donkey Kicks | Glutes | isolation | 10–15 |
| Double Leg Butt Kick | Hamstrings | isolation | 10–15 |
| Elliptical | Cardio | na | 0–0 |
| Fire Hydrantsalso Abductors | Glutes | isolation | 12–20 |
| Flutter Kicksalso Quads | Abs | isolation | 20–45 |
| Frog Pump | Glutes | isolation | 15–20 |
| Glute Bridgealso Hamstrings | Glutes | compound | 8–12 |
| Glute Ham Raisealso Glutes, Lower back | Hamstrings | compound | 8–12 |
| Handstand Push-Upalso Triceps, Traps | Shoulders | compound | 3–8 |
| Hanging Knee Raise | Abs | isolation | 10–15 |
| Hanging Leg Raise | Abs | isolation | 8–15 |
| Hanging Pike | Abs | isolation | 10–15 |
| High Knees | Cardio | na | 30–60 |
| Hiking | Cardio | na | 600–1800 |
| Hollow Body Hold | Abs | isolation | 20–45 |
| Incline Push-Upalso Triceps, Shoulders | Chest | compound | 10–20 |
| Inverted Rowalso Lats, Biceps | Upper back | compound | 8–15 |
| Jump Ropealso Calves | Cardio | na | 60–180 |
| Jump Squatalso Glutes, Calves | Quads | compound | 8–15 |
| Jumping Jacks | Cardio | na | 30–60 |
| L-Sitalso Quads | Abs | isolation | 15–40 |
| Lateral Band Walksalso Abductors | Glutes | isolation | 12–20 |
| Leg Pull-In | Abs | isolation | 12–20 |
| Leg Raises | Abs | isolation | 10–15 |
| Lying Knee Raise | Abs | isolation | 12–20 |
| Lying Neck Flexion | Neck | isolation | 10–15 |
| Mountain Climbers | Abs | isolation | 10–15 |
| Muscle Upalso Triceps, Chest, Shoulders, Biceps | Lats | compound | 3–8 |
| Neck Bridge | Neck | isolation | 20–40 |
| Neutral Grip Pull Upalso Upper back, Biceps | Lats | compound | 5–10 |
| Nordic Hamstring Curl | Hamstrings | isolation | 10–15 |
| Pike Push-Upalso Triceps | Shoulders | compound | 6–12 |
| Pistol Squatalso Glutes, Hamstrings | Quads | compound | 5–10 |
| Plank | Abs | isolation | 30–60 |
| Pull Upalso Biceps, Shoulders, Upper back | Lats | compound | 8–12 |
| Push-Upalso Triceps, Shoulders | Chest | compound | 8–12 |
| Reverse Plankalso Glutes, Lower back | Abs | isolation | 20–45 |
| Ring Dipsalso Triceps, Shoulders | Chest | compound | 6–12 |
| Rowing Machinealso Upper back, Lats, Biceps | Cardio | na | 0–0 |
| Running | Cardio | na | 600–1800 |
| Shadow Boxing | Cardio | na | 60–180 |
| Side Plank | Abs | isolation | 20–45 |
| Single Leg Calf Raise | Calves | isolation | 10–15 |
| Single Leg Glute Bridgealso Hamstrings | Glutes | compound | 10–15 |
| Single Leg Hip Thrustalso Hamstrings | Glutes | compound | 8–12 |
| Sissy Squatalso Glutes, Calves | Quads | isolation | 10–15 |
| Sit Up | Abs | isolation | 12–20 |
| Ski Erg | Cardio | na | 0–0 |
| Slider Leg Curlalso Glutes | Hamstrings | isolation | 10–15 |
| Spiderman Plank | Abs | isolation | 10–20 |
| Sprints | Cardio | na | 10–30 |
| Stair Climberalso Glutes, Quads | Cardio | na | 600–1200 |
| Standing Calf Raise | Calves | isolation | 10–15 |
| Supermanalso Glutes | Lower back | isolation | 12–20 |
| Suspended Falloutalso Lats, Shoulders | Abs | isolation | 12–20 |
| Swimming | Cardio | na | 0–0 |
| Tibialis Raise | Calves | isolation | 15–20 |
| Toes to Baralso Lats, Forearms | Abs | compound | 6–12 |
| Treadmill | Cardio | na | 0–0 |
| V-Up | Abs | isolation | 10–15 |
| Vertical Knee Raise | Abs | isolation | 10–20 |
| Walking | Cardio | na | 600–1800 |
| Wall Sit | Quads | isolation | 30–60 |
| Weighted Chin Upalso Upper back, Biceps | Lats | compound | 5–8 |
| Weighted Pull Upalso Upper back, Biceps | Lats | compound | 5–8 |
| Wide Grip Pull Upalso Upper back, Biceps | Lats | compound | 5–10 |
Log them, and watch the numbers move
Every exercise here is in the free app, with form instructions, its own progression chart and PR tracking. No account needed to start.