Build functional muscle and master bodyweight skills with this focused progression plan.
Routines in this Program
Skill Introduction
You'll practice balancing and holding positions that build real body control — slow, focused work that pays off fast.
Upper Body Push & Pull
You'll build real upper-body strength from the ground up — every rep is about moving well and feeling strong.
Upper Body Strength
You'll push and pull your way through a focused upper-body session with added band resistance — expect your muscles to work harder and leave feeling genuinely strong.
Lower Body & Core
You'll challenge your legs and glutes with split squats, squats, and hip hinges — expect that satisfying burn that tells you you're getting stronger.
Skill Refinement
You'll sharpen your tuck hold technique and build real bar control — slow, focused reps that pay off big over time.
Lower Body Foundation
You'll build strength and control through deep squats, lunges, and hip hinges — great for waking up your lower body and improving your range of motion.
Rest Day
You'll gently wake up your joints and melt away any stiffness with a breezy mix of flowing movement and easy holds — leaving you feeling looser and refreshed.
Calisthenics Conditioning
You'll hit every muscle group in one flowing circuit — building real strength and stamina from head to toe. Three rounds, full body, and you'll feel the difference!
Full Body Hypertrophy
You'll hit every major muscle group with a mix of bodyweight and band work — building a solid foundation and leaving you feeling strong all over.
Follow this program in Fitloop
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