Build functional muscle and master bodyweight skills with this balanced, progressive routine.
Routines in this Program
Upper Body Push & Pull
You'll feel strong and balanced working through controlled push and pull movements — a great way to kick off the program with solid technique.
Rest and Recovery
You'll ease tension from yesterday's workout and leave feeling looser and more relaxed — a gentle flow from head to toe.
Upper Body Push & Pull
You'll work your chest, back, and arms with focused pushing and pulling movements — building real strength from day one with great form.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.