Build foundational muscle and master bodyweight skills using basic bar equipment.
Routines in this Program
Upper Body Push & Pull
A gentle but effective upper body session to kick off your 28-day journey! You'll build real strength with controlled push-ups and rows, leaving you energized and confident.
Full Body Hypertrophy
A balanced full-body session that touches every major muscle group — you'll build a solid foundation of strength and coordination while keeping things manageable and fresh. Expect to feel accomplished and energized, not wiped out!
Rest Day
Today is all about recharging your body and mind. Focus on gentle movement, drinking plenty of water, and getting to bed early — your muscles grow and recover while you rest!
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.