Build solid muscle and master bodyweight skills using your home gym setup.
Routines in this Program
Lower Body Hypertrophy
You'll feel powerful and grounded as you push your legs to new heights — heavy lifts, controlled reps, and a serious lower-body burn awaits.
Full Body Circuit
You'll challenge your whole body with heavy lifts and bodyweight work — expect to feel strong, capable, and thoroughly worked by the end.
Rest Day
You'll ease tension from the past week with a gentle full-body flow — leaving you feeling looser, lighter, and ready for what's next.
Upper Body Strength
You'll build serious upper-body strength today — heavy pressing and strict pulling that leaves your chest, back, and shoulders feeling worked and powerful.
Upper Body Strength
You'll build serious upper-body strength with heavy pressing and strict pulling — expect your chest, back, and arms to feel powerfully worked by the end.
Rest Day
You'll feel looser, lighter, and refreshed — this gentle flow keeps your body moving without any strain. Perfect for giving your muscles some love between hard sessions.
Skill Introduction
Today is all about control and body awareness — you'll move slowly, hold positions, and build the kind of balance and stability that makes every other workout better. Expect to feel focused and steady by the end!
Full Body Hypertrophy
Welcome to Day 1! Today you'll build a rock-solid foundation with the most important strength movements you'll use all program long. Expect to feel challenged but energized — light enough to nail your form, heavy enough to feel the work.
Rest Day
Give your body the love it deserves today! This gentle flow will ease any soreness, keep you moving, and set you up perfectly for your next session.
Upper Body Push & Pull
Get ready to build a stronger upper body from the ground up! This session combines pressing and pulling movements that will leave your chest, back, and arms feeling worked and energized — perfect for building that solid foundation.
Lower Body Power
Get ready to build strong, powerful legs from the ground up! Today's session focuses on squats and lunges to develop balance and leg strength — you'll finish feeling accomplished and more confident in your movement.
Active Recovery
Give your body the reset it deserves! This gentle head-to-toe stretch session will ease any soreness from your upper and lower body days, leaving you feeling looser, more mobile, and ready for what's ahead.
Skill Introduction
You'll build real overhead strength and body control by practicing wall handstands — each hold gets you more comfortable being upside down. Quality reps today mean big progress tomorrow.
Rest Day
You'll ease tension, loosen up your whole body, and finish feeling refreshed and relaxed — the perfect reset after your first week.
Upper Body Push & Pull
You'll build serious back strength and dial in your pull-up technique — leaving feeling powerful from fingertips to shoulders.
Lower Body Strength
You'll fire up your legs with heavier squats and targeted hip work — leaving you stronger and more confident with every rep.
Rest Day
You'll ease tension from the past week with a gentle full-body flow — leaving you feeling looser, lighter, and ready for what's next.
Full Body Hypertrophy
You'll hit every muscle in your body with back-to-back movements and shorter breaks — expect a solid burn and a great pump by the end.
Skill Development
You'll sharpen your balance and body control with focused handstand and tuck holds — quality reps, clear progress, and a satisfying challenge every set.
Mobility Session
You'll loosen up tight shoulders and open your hips with a gentle, flowing mobility session — leaving you feeling refreshed and more flexible.
Follow this program in Fitloop
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