Build lean muscle and stay consistent with these effective bodyweight movements.
Routines in this Program
Upper Body Push Focus
You'll build real chest and shoulder strength with controlled push-ups and rows — a solid foundation to kick off your first week.
Lower Body Foundation
You'll fire up your legs and build real lower-body strength with squats, lunges, and hip work — all at a pace that keeps your form sharp and your legs feeling strong.
Rest and Recovery
You'll move gently through your whole body, easing out any tightness from the week so far. Think of this as a reset — you'll feel looser and more relaxed by the end.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.