Build foundational muscle and master bodyweight 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.
Rest and Recover
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.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.