Build solid muscle using only your body weight and consistent effort.
Routines in this Program
Upper Body Pull Focus
You'll strengthen your back and build pulling power with bodyweight rows and scapular work — leaving you feeling taller and more solid through your upper body.
Core & Full Body
You'll fire up your core and build real midsection stability — every rep trains your body to stay strong and controlled from the inside out.
Active Mobility Flow
You'll gently open up your hips and shoulders, release any tension from the week, and finish feeling loose, relaxed, and refreshed.
Upper Body Push Focus
You'll build real chest and shoulder strength with controlled push-ups and rows — a solid foundation to kick off your first week.
Lower Body Strength
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.
Full Rest
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.
Recovery Stroll
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.
Upper Body Hypertrophy
You'll fire up your chest, shoulders, and triceps with focused push work — then balance it out with pulling moves to leave you feeling strong and capable.
Follow this program in Fitloop
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