# Bodyweight Hypertrophy Gains

Build solid muscle using only your body weight and focused intensity.

## Full Body Hypertrophy

You'll hit every muscle group with a balanced mix of pushing, pulling, squatting, and core work — leaving you feeling strong and energized from head to toe.

### Warm-Up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Arm Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow

### Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Squat Progression
  - Hinge Progression
- **Superset · 2 rounds**
  - 10 Dead Bug
  - 25s Side Plank

### Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Reclined Twist


## Upper Body Push & Core

You'll fire up your chest, triceps, and shoulders with diamond push-ups and a hollow body challenge — expect a satisfying burn and real upper-body strength gains.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 10 Scapular Push-Up
- 1 × 30s Shoulder Stretch (Cross-Body)

### Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Dip Progression
  - 30s Hollow Body Hold
- **Superset · 3 rounds**
  - Pullup Progression
  - 10 Leg Raise

### Cool Down

- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Child's Pose


## Full Body Power

You'll hit every major muscle group with a focused full-body session — building real strength and leaving you feeling solid from head to toe.

### Warm-Up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Cat-Cow
- 1 × 6 Inchworm

### Main

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 3 × 30s Hollow Body Hold
- 3 × 25s Side Plank

### Cool-Down

- 1 × 40s Child's Pose
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Reclined Twist


## Rest Day

You'll ease tension and keep your body feeling loose and ready — gentle movement, zero pressure, just good vibes.

### Dynamic Flow

- 1 × 10 Hip Circle
- 1 × 10 Cat-Cow
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 8 World's Greatest Stretch
- 1 × 10 Ankle Circle

### Static Holds

- 1 × 40s Dragon Pose
- 1 × 40s Hamstring Stretch (90/90)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 60s Savasana


## Rest Day

You'll ease tension from yesterday's workout and leave feeling looser and more relaxed — a gentle flow from head to toe.

### Joint Circles

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 8 Shoulder Roll
- 1 × 8 Hip Circle
- 1 × 8 Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Active Recovery

You'll loosen up from head to toe with a gentle, flowing stretch session — leaving you feeling refreshed and ready for what's next.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 30s Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Butterfly Stretch
- 1 × 40s Reclined Twist
- 1 × 45s Child's Pose


## Upper Body Pull Focus

You'll fire up your back and arms with controlled pull-ups and rows — building real strength from top to bottom. Stay focused on the slow lowering phase and you'll feel the difference.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Shrug
- 1 × 10 Scapular Push-Up

### Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - Pushup Progression
  - 12 Prone Y Raise
- **Superset · 2 rounds**
  - 30s Inverted Row Hold
  - 30s Hollow Body Hold

### Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Biceps Stretch
- 1 × 30s Triceps Stretch - Overhead


## Rest Day

You'll ease tension from yesterday's workout and leave feeling looser and more relaxed — a gentle flow from head to toe.

### Joint Circles

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 8 Shoulder Roll
- 1 × 8 Hip Circle
- 1 × 8 Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Lower Body Strength

You'll fire up your legs with explosive squats and single-leg work that leaves you feeling powerful and strong from the ground up.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 6 Squat (Sky Reach)

### Main Workout

- 1 × Squat Progression _(progression — pick your level)_
- 3 × 8 Split Squat (Bulgarian)
- 1 × Hinge Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 10 Glute Bridge (Single-Leg)
  - 6 Nordic Hamstring Curl
- 3 × 8 Jump Squat

### Cool Down

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Quad Stretch
- 1 × 40s Reclined Twist


## Rest Day

You'll melt away tension and feel loose from head to toe — a gentle, flowing session that leaves your body refreshed and ready for what's ahead.

### Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 40s World's Greatest Stretch
- 1 × 30s Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Upper Body Push Focus

You'll fire up your chest, shoulders, and triceps while keeping your back balanced and strong. Short rest, clean reps — let's build that upper body foundation.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 3 × 8 Pike Push-Up
- 1 × Dip Progression _(progression — pick your level)_
- 2 × 10 Triceps Extension - Resistance Band
- 2 × 30s Plank

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Child's Pose


## Upper Body Pull & Core

You'll fire up your back, arms, and core with pull-up work and solid holds — leaving you feeling strong and stable from top to bottom.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Shrug
- 1 × 8 Scapular Push-Up

### Main Workout

- **Superset · 3 rounds**
  - Pullup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Pushup Progression
  - Dip Progression
- **Superset · 3 rounds**
  - Anti-Extension Progression
  - 25s Side Plank

### Cool Down

- 1 × 40s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Biceps Stretch


## Mobility Maintenance

You'll open up your shoulders and hips with a gentle flowing sequence — leaving you feeling looser, more mobile, and ready for whatever comes next.

### Dynamic Flow

- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Reclined Twist
- 1 × 40s Half Pigeon


## Lower Body Volume

You'll feel every muscle in your legs working as you slow things down and build real strength from the ground up. Controlled squats and lunges — quality over speed today.

### Warm-up

- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Squat (Sky Reach)

### Main Workout

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 3 × 8 Split Squat (Bulgarian)
- **Superset · 2 rounds**
  - 12 Glute Bridge (Single-Leg)
  - 10 Deadlift (Single-Leg Romanian)

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (90/90)
- 1 × 30s Quad Stretch
- 1 × 30s Butterfly Stretch