Build functional strength and size using only your body weight.
Routines in this Program
Upper Body Push & Pull
You'll build real upper body strength with controlled push-ups and rows — perfect for getting started and feeling confident in your movement.
Lower Body Foundation
You'll fire up your legs and build real lower-body strength with squats, lunges, and hip work — all at a pace that keeps your form sharp and your legs feeling strong.
Active Recovery
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.
Full Body Circuit
You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.
Core and Mobility
You'll gently unwind your spine and open up your hips — leaving you feeling looser, lighter, and ready to take on the rest of the week.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.