Build functional muscle and master bodyweight skills with this focused training progression.
Routines in this Program
Rest Day
Take a well-earned breath today — this gentle flow will ease tension, restore mobility, and leave you feeling refreshed and ready to crush the week ahead. Expect slow, mindful movement that feels amazing on tired muscles.
Skill Progression
Today is all about building a skill that takes real control and body awareness — the tuck L-sit. You'll work through focused holds and compression drills that will leave your core and arms feeling seriously engaged. Quality reps only, no rushing!
Upper Body Push & Pull
Kick off your 28-day journey with a focused upper body session that builds real strength from the ground up. You'll move with purpose and control — leaving the session feeling worked but fresh and ready for more.
Lower Body Power
Get ready to build serious lower body power and strength! This session combines explosive jumps with targeted strength work to leave your legs feeling worked and your athleticism dialed in.
Active Recovery
A gentle, feel-good stretch session to help your body recover and move better. You'll loosen up from head to toe, reduce any soreness, and leave feeling refreshed and more flexible.
Active Recovery
A calming full-body stretch session that leaves you feeling longer, looser, and ready to tackle your next training day. You'll flow through gentle mobility work from head to toe, melting away any tension from yesterday's workout.
Lower Body Strength
Build a rock-solid lower body foundation with controlled, powerful movements that will set you up for bigger gains over the next four weeks. Expect to feel every rep as you slow things down and dial in perfect form.
Rest Day
Today is all about letting your body recharge — a gentle walk paired with easy mobility work to keep you feeling loose and fresh. You'll come out of this feeling better than when you started!
Skill Foundations
Today is all about building that handstand foundation — you'll train your shoulders to feel strong and stable overhead while your body learns to balance. Expect focused, calm work with satisfying holds that leave you feeling more controlled and confident.
Skill Mastery
Sharpen your free-standing handstand with focused balance drills and quality holds. Expect deliberate, controlled practice that builds the body awareness and shoulder stability you need to nail that free balance.
Rest Day
Today is all about letting your body recharge — a gentle walk paired with easy mobility work to keep you feeling loose and fresh. You'll come out of this feeling better than when you started!
Upper Body Strength
Get ready to push your upper body strength to the next level! This session pairs powerful pressing movements with targeted back and shoulder work to leave you feeling strong and pumped.
Full Body Volume
Kick off your 28-day journey with a full-body session that wakes up every major muscle group and locks in your movement patterns. Expect to feel strong and energized — this is about building your foundation the right way.
Rest Day
Think of this as a reset button for your body — gentle movement, deep breathing, and feel-good stretches to shake off any stiffness and recharge for the days ahead. You'll finish feeling looser, calmer, and ready to crush the rest of the week.
Push & Pull Volume
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.
Deep Mobility
Melt away stiffness and restore full range of motion with this targeted recovery session. You'll open up your hips and shoulders, leaving your body feeling loose, balanced, and ready for the next training block.
Advanced Upper Body
This session hits your upper body hard with strategic pauses at the bottom of every movement — building serious strength and muscle control. Expect your chest, shoulders, triceps, and back to be thoroughly challenged by the end.
Lower Body Hypertrophy
This is your hardest lower body session of the plan — high-volume lunges and Bulgarian split squats designed to push your quads, glutes, and hamstrings to their limit. Expect serious muscle burn and a deep sense of accomplishment when you're done.
Rest Day
Give your body the reset it deserves today — this gentle session promotes blood flow, eases tension, and sets you up for your next peak performance day. Move slowly, breathe deeply, and let your body recover.
Rest Day
Give your body the reset it deserves today — this gentle session promotes blood flow, eases tension, and sets you up for your next peak performance day. Move slowly, breathe deeply, and let your body recover.
Full Body Conditioning
This is your peak intensity day — expect explosive movements, compound power, and a serious metabolic burn from head to toe. Push hard, recover smart, and finish stronger than you started.
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