Build solid muscle and master bodyweight skills using resistance bands.
Routines in this Program
Upper Body Hypertrophy
You'll build real upper body strength with controlled push-ups and rows — perfect for getting started and feeling confident in your movement.
Push & Pull Volume
You'll build real upper body strength with controlled push-ups and rows — perfect for getting started and feeling confident in your movement.
Rest and Recover
You'll move gently through your whole body, easing out any tightness from the week so far. Think of this as a reset — you'll feel looser and more relaxed by the end.
Lower Body Strength
You'll fire up your legs and build real lower-body strength with squats, lunges, and hip work — all at a pace that keeps your form sharp and your legs feeling strong.
Full Body Mobility
You'll loosen up from head to toe with a gentle, flowing stretch session — leaving you feeling refreshed and ready for what's next.
Handstand Basics
You'll practice wall handstands and hollow body holds — building real body control and balance, one quality rep at a time. Keep it focused and enjoy the process!
Rest and Recover
You'll melt away any tension from the week with a gentle head-to-toe mobility flow. Move slowly, breathe deeply, and feel your body open up.
Hypertrophy Push & Pull
You'll fire up your chest, shoulders, and back with a balanced push-and-pull session — feel strong and capable by the final round!
Advanced Push & Pull
You'll push your upper body strength to a new level — pairing pressing and pulling for a balanced, powerful session that leaves you feeling strong from shoulders to core.
Rest and Recover
You'll gently move through every major joint, release tension from the week, and finish feeling loose and refreshed — no sweat required.
Lower Body Power
You'll fire up your legs and glutes with squats, bridges, and lunges — leaving you feeling strong and grounded from the ground up.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.