Build functional strength and size using only your body weight.
Routines in this Program
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
A gentle, feel-good session to help your body recover and move better. You'll ease tension in your back and hips, leaving you refreshed and ready for the week ahead.
Core and Mobility
A soothing recovery session designed to loosen up your hips and spine after a big week of training. You'll feel more open, relaxed, and ready to tackle the rest of your plan!
Upper Body Hypertrophy
Build a solid upper body foundation with this beginner-friendly session! You'll work through pushing and pulling movements that strengthen your chest, back, and shoulders while dialing in your form — setting you up for bigger gains in the weeks ahead.
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.
Strength Push-Pull
Get ready to feel the burn in a whole new way! By slowing down each movement, you'll build serious upper body strength and muscle — your arms, chest, and shoulders will thank you later.
Full Rest
Today is all about helping your body bounce back! A gentle walk and some easy movement will ease any soreness and leave you feeling refreshed and ready for your next session.
Follow this program in Fitloop
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