Build serious muscle and strength using only your body weight and focused mobility.
Routines in this Program
Active Rest
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.
Core & Stability
You'll build a rock-solid midsection with controlled holds and challenging stability work — leaving your core switched on and your posture feeling taller.
Upper Push & Pull Power
You'll fire up your chest, shoulders, and back with explosive pushes and controlled pulls — leaving you feeling strong, capable, and pumped from head to fingertips.
Upper Push & Pull Intensity
You'll hit your upper body hard from every angle — pushing and pulling to near your limit for serious strength gains. Expect to feel that satisfying burn across your chest, back, and arms.
Lower Body Strength Peak
You'll challenge every muscle in your legs one side at a time — building serious control, balance, and strength that carries over to everything you do.
Active Rest
You'll melt away tension and feel loose from head to toe — a gentle, flowing session that leaves your body refreshed and ready for what's ahead.
Lower Body Power
You'll fire up your legs with explosive squats and single-leg work that leaves you feeling powerful and strong from the ground up.
Mobility Flow
You'll move through a full-body stretch that loosens tight hips, opens your chest, and leaves you feeling tall and aligned. Perfect for resetting after a hard week of training.
Active Rest
You'll move through a gentle head-to-toe flow that melts tension, frees up tight joints, and leaves you feeling loose and refreshed — exactly what your body needs today.
Upper Body Strength
You'll fire up your chest, shoulders, and back with explosive pushes and controlled pulls — leaving you feeling strong, capable, and pumped from head to fingertips.
Active Rest
You'll melt away tension and feel loose from head to toe — a gentle, flowing session that leaves your body refreshed and ready for what's ahead.
Upper Push & Pull Volume
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 Strength
You'll feel every muscle in your legs working as you slow things down and build real strength from the ground up. Controlled squats and lunges — quality over speed today.
Full Body Recovery
You'll open up your hips and shoulders with a gentle flowing sequence — leaving you feeling looser, taller, and more at ease in your body.
Active Rest
You'll ease tension from yesterday's workout and leave feeling looser and more relaxed — a gentle flow from head to toe.
Upper Body Hypertrophy
You'll work your chest, back, and arms with focused pushing and pulling movements — building real strength from day one with great form.
Full Body Conditioning
You'll hit every muscle group in one smooth circuit — pushing, pulling, squatting, and bracing your way to a stronger, more resilient body. Three rounds, minimal rest, maximum results.
Mobility Session
You'll melt away tension from the week's hard training with a full-body flow that opens your hips, spine, and shoulders — leaving you feeling loose, refreshed, and ready for more.
Upper Body Hypertrophy
You'll hit your upper body hard from every angle — pushing and pulling to near your limit for serious strength gains. Expect to feel that satisfying burn across your chest, back, and arms.
Follow this program in Fitloop
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