Build muscle and master new skills with a balanced, full-body approach.
Routines in this Program
Full Body Volume
You'll move through the big basics — push, pull, squat, and core — building confidence and control with every rep. A great starting point for a strong 4 weeks ahead!
Rest Day
Take a gentle walk outside and follow it up with a breezy mobility flow — you'll feel looser, lighter, and ready for whatever comes next.
Upper Body Power
You'll build real pulling strength and pressing power with crisp, controlled reps — leaving you feeling strong and steady from top to bottom.
Mobility Flow
You'll ease open your hips and upper back with flowing movement, then melt into deep holds that leave you feeling longer and looser.
Push & Pull Hypertrophy
You'll build real chest and back strength with a clean push-and-pull session — great for building that solid foundation you'll feel in everyday life.
Active Recovery
You'll gently wake up every joint from head to toe, leaving you feeling loose, relaxed, and ready for whatever comes next.
Lower Body Foundation
You'll build strong, powerful legs from the ground up — squats, hinges, and lunges that leave you feeling solid and capable.
Rest Day
Take a gentle walk outside and follow it up with a breezy mobility flow — you'll feel looser, lighter, and ready for whatever comes next.
Skill Introduction
You'll build real overhead strength and body control through focused handstand practice — calm, deliberate, and rewarding.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.