Build serious muscle and strength using only your body weight and focused mobility.
Routines in this Program
Active Rest
You'll ease tension, restore range of motion, and feel refreshed — gentle movement to keep your body loose and ready for what's ahead.
Upper Push & Pull Volume
You'll build real upper-body strength with a balanced mix of pushing and pulling — clean reps, solid form, and a great foundation for the weeks ahead.
Lower Body Strength
You'll fire up your legs and glutes with squats, lunges, and hip work — building real lower-body strength from the ground up.
Full Body Recovery
You'll melt tension in your hips and shoulders with a flowing mix of dynamic movement and deep holds — leaving you feeling open, loose, and ready for anything.
Active Rest
You'll ease tension from the week with a gentle head-to-toe flow — moving freely, breathing deeply, and leaving feeling refreshed and loose.
Upper Body Hypertrophy
You'll fire up your chest, back, and shoulders with a focused push-pull session — efficient rounds, solid form, real results.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.