Build functional muscle and master bodyweight skills with this balanced, progressive routine.
Routines in this Program
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 feel strong and balanced working through controlled push and pull movements — a great way to kick off the program with solid technique.
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.