Master your bodyweight and unlock new movement skills with this progressive plan.
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.
Full Body Conditioning
You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.
Rest Day
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.
Mobility Flow
You'll gently open up your hips and shoulders, release any tension from the week, and finish feeling loose, relaxed, and refreshed.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.