Build functional muscle and raw strength using only your own body weight.
Routines in this Program
Upper Body Push & Pull
Kick off your 28-day journey with a clean, focused upper body session built around pushing and pulling. You'll move well, feel strong, and set the foundation for serious gains ahead.
Lower Body Foundation
Dig deep and build a rock-solid foundation with controlled squats and lunges that fire up every muscle in your legs. Expect to feel strong, stable, and primed for the weeks ahead!
Full Body Strength
A powerful full-body session built around compound bodyweight movements to build real strength from the ground up. Expect controlled reps, solid form, and that satisfying feeling of working every muscle in your body.
Active Recovery
Give your body the reset it deserves! This gentle head-to-toe mobility session will ease any stiffness from your first two training days, improve your range of motion, and set you up strong for the rest of the week.
Core & Conditioning
Lock in your core foundation with controlled planks and leg raises that build the stability your heavy lifts demand. Every rep is about precision — brace hard, move slow, and own the tension.
Rest Day
Give your body the care it deserves today! This gentle session will help flush out soreness, keep you moving, and set you up for a stronger tomorrow — no sweat required.
Hypertrophy Push Focus
Get ready to build serious pulling strength with challenging bodyweight row variations pushed to max effort. You'll work through horizontal and vertical pulls that will light up your back, biceps, and rear delts — leaving you stronger and more resilient.
Rest Day
Give your body the care it deserves today! This gentle session will help flush out soreness, keep you moving, and set you up for a stronger tomorrow — no sweat required.
Follow this program in Fitloop
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