KufuBodyweight Full Body
Bodyweight Full Body is a calisthenics training plan in Kufu for 2–4 days a week: three rotating bodyweight days, each covering push, pull and legs. Nothing to carry. It has 3 sessions and needs a pull-up bar and the floor.
- Days a week
- 2–4
- Sessions
- 3
- Style
- Calisthenics
- Equipment
- A pull-up bar and the floor
From the plan library in Kufu 2.0 · Last updated 2026-10-13
The sessions
As Kufu builds it for a full gym in the first cycle with default answers (build muscle, 60-minute sessions). Accessory exercises rotate between five-week cycles. Every exercise can be swapped, removed or reordered.
Full Body A
- Pull-ups4 × 5–10
- Push-Ups With Feet Elevated3 × 8–15
- Bodyweight Squat4 × 15–25
- Dead Bug3 × 8 each side
Plus a 4-move warm-up and a 4-move cooldown.
Full Body B
- Inverted Row4 × 10–15
- Bench Dips3 × 10–15
- Bodyweight Walking Lunge3 × 12 each
- Hanging Leg Raise3 × 10–15
Plus a 4-move warm-up and a 4-move cooldown.
Full Body C
- Chin-Up4 × 5–10
- Push-Up Wide3 × 10–20
- Single-leg glute bridge3 × 12–15 each
- Side Plank2 × 30–45 sec each side
Plus a 4-move warm-up and a 4-move cooldown.
How the week runs
Sessions are done in order and named for what they train, not for a weekday. Pick more days than the plan has sessions and the sessions repeat, with different accessory exercises the second time round. Pick fewer and the least important session is the one dropped.
Full Body A opens with pull-ups; Full Body B opens with inverted row; Full Body C opens with chin-up.
It is one of the plans Kufu suggests to people who are new to training.