Build functional strength and size using only your body weight.
Routines in this Program
Upper Body Push & Pull
A solid start to your 28-day journey! You'll build real upper body strength with controlled, deliberate reps — every set is about moving well and feeling the muscles work.
Lower Body Foundation
Get ready to build a strong foundation from the ground up! Today's session focuses on mastering squat and lunge mechanics with slow, controlled reps — you'll feel your glutes and legs working deeply without overdoing it.
Active Recovery
Today is all about moving gently and letting your body recover. A relaxed walk around the block will get your blood flowing, ease any soreness, and set you up perfectly for your next session!
Full Body Circuit
Welcome to Day 1! Today you'll build a strong foundation with bodyweight squats and push-ups — two moves that will transform your strength over the next 28 days. Expect to feel challenged but in control as you focus on nailing your form.
Core and Mobility
Give your body the recovery it deserves with this gentle stretch and mobility flow. You'll move through soothing spinal twists and hip openers that leave you feeling looser, taller, and totally refreshed.
Strength Push-Pull
Get ready to feel every rep! This workout targets your chest and back with slow, controlled movements that build real strength and muscle. You'll finish feeling accomplished and pumped.
Lower Body Strength
Get ready to build serious leg strength and improve your balance with this focused lower body session! You'll feel the burn in your quads, glutes, and hamstrings while developing the stability that carries over to everything you do.
Upper Body Hypertrophy
A solid start to your 28-day journey! You'll build real upper body strength with controlled, deliberate reps — every set is about moving well and feeling the muscles work.
Full Rest
Today is all about moving gently and letting your body recover. A relaxed walk around the block will get your blood flowing, ease any soreness, and set you up perfectly for your next session!
Follow this program in Fitloop
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