# Bodyweight Muscle Growth Path

Build solid muscle using only your body weight and consistent effort.

## 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.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Shoulder Stretch (Cross-Body)
- 1 × 10 Scapular Push-Up

### Main Workout

- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - 10 Scapular Shrug
  - 10 Prone Y Raise
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Shoulder Extension Stretch
- 1 × 40s Child's Pose


## 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.

### Warm-Up

- 1 × 60s Cat-Cow
- 1 × 30s Bodyline Stability Drill
- 1 × 10 Hip Circle

### Activation

- 2 × 8 Bird Dog
- 2 × 8 Dead Bug

### Main

- 1 × Anti-Extension Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_

### Holds

- 2 × 30s Hollow Body Hold
- 1 × 30s Side Plank

### Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Reclined Twist
- 1 × 40s Hamstring Stretch (Supine)


## 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.

### Joint Circles & Warm-Up

- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Shoulder Roll

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 30s Crescent Lunge
- 1 × 30s Wide-Legged Forward Fold

### Static Holds

- 1 × 40s Half Pigeon
- 1 × 40s Butterfly Stretch
- 1 × 35s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 45s Child's Pose


## 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.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 10 Scapular Push-Up

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 20s Plank

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead


## 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.

### Warm-up

- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Squat (Sky Reach)
- 1 × 10 Ankle Circle

### Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 2 × 10 Split Squat
- 2 × 12 Glute Bridge

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Butterfly Stretch


## 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.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 30s Torso Twist
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## 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.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 30s Torso Twist
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## 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.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch
- 1 × 8 Cat-Cow

### Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Pullup Progression
  - Dip Progression
- **Superset · 3 rounds**
  - 10 Plank (Shoulder Tap)
  - 10 Leg Raise

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Wall Stretch
- 1 × 40s Child's Pose
- 1 × 30s Chest Expansion Stretch (Elbows Back)