Build dense muscle and master bodyweight skills using your full home gym setup.
Routines in this Program
Upper Body Strength
A focused upper body session built around heavy, controlled pressing and pulling — you'll build serious strength and muscle while dialing in your technique for the weeks ahead. Expect steady, purposeful work that leaves you feeling strong, not wrecked.
Active Recovery
A gentle, restorative stretch session to loosen up every joint and help your body bounce back stronger. You'll move through smooth, controlled holds that leave you feeling open, relaxed, and ready for what's ahead.
Lower Body Hypertrophy
Kick off your 28-day strength journey with a focused lower body session built around heavy squats and deadlifts. Expect to feel powerful and in control — today is all about moving well and setting the foundation for big gains ahead.
Skill Development
A focused skill session to build your handstand balance and L-sit strength — slow, deliberate holds that lay the foundation for serious calisthenics. Quality reps only today!
Rest Day
A gentle recovery session to get your blood flowing and help your muscles bounce back faster. Expect light movement, easy stretches, and a calm, refreshing feel — no sweat required!
Rest Day
A gentle, feel-good session designed to help your muscles recover and recharge. Light movement, foam rolling, and stretching will leave you feeling refreshed and ready for your next session.
Rest Day
A gentle recovery session to get your blood flowing and help your muscles bounce back faster. Expect light movement, easy stretches, and a calm, refreshing feel — no sweat required!
Full Body Power
A balanced full-body session built around big compound lifts and ring rows to build real structural strength. Keep the form sharp and the effort controlled — today is about quality reps, not grinding weight.
Rest Day
A gentle recovery session to get your blood flowing and help your muscles bounce back faster. Expect light movement, easy stretches, and a calm, refreshing feel — no sweat required!
Follow this program in Fitloop
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