Build functional strength and size using only your body weight.
Routines in this Program
Strength Push-Pull
Build real upper body strength by slowing down every rep — you'll feel muscles working harder than ever. This session targets your chest, shoulders, and back with controlled, beginner-friendly moves.
Full Body Volume
Four rounds of full-body circuit training to build muscular endurance from head to toe. Expect a satisfying burn as you work through each movement with control and purpose!
Mobility Flow
A gentle, restorative stretch session designed to loosen tight hamstrings and open up your upper back. You'll finish feeling longer, looser, and ready to tackle the rest of the week!
Upper Body Push & Pull
Build a solid upper body foundation with this beginner-friendly session! You'll work through pushing and pulling movements that strengthen your chest, back, and shoulders while dialing in your form — setting you up for bigger gains in the weeks ahead.
Lower Body Strength
Fire up your legs with a mix of explosive jumps and strength-building movements! You'll build power, stability, and endurance from the ground up — a perfect Day 9 challenge.
Upper Body Intensity
Time to build that upper body strength! You'll push through challenging push-up variations and targeted accessories to fire up your chest, shoulders, and triceps — all at a pace that keeps the muscles working hard without overdoing it.
Total Rest
Today is all about recharging your body with gentle movement and plenty of water. A light walk, easy stretches, and some deep breathing will help your muscles recover so you come back stronger tomorrow!
Lower Body Power
Get ready to feel the burn from top to bottom! This high-rep lower body session will push your legs and glutes to their limit, building real strength and endurance you'll notice every day.
Active Mobility
Give your hips and glutes the love they deserve after a tough squat week. This gentle, feel-good session will ease tightness, improve your range of motion, and leave you feeling refreshed and ready for what's next.
Advanced Push-Pull
Push your upper body to its peak with powerful compound moves and targeted accessories — you'll feel strong, pumped, and accomplished by the end!
Full Body Challenge
Push your limits with this high-intensity full body circuit designed to maximize your gains in Week 3! Expect compound power moves paired with targeted accessories to leave every muscle group worked and energized.
Total Rest
Give your body the care it deserves with this gentle recovery session — you'll move through soft stretches and easy flows that leave you feeling refreshed, loose, and ready for what's ahead!
Upper Body Volume
A clean, focused upper body session designed to lock in great movement patterns and build real strength from the ground up. You'll feel controlled, confident, and accomplished by the end!
Upper Body Hypertrophy
Get ready to feel the burn! This high-rep upper body session zeroes in on dips and rows to flood your muscles with blood and build real pushing and pulling strength — you'll finish with an incredible pump.
Strength Maintenance
A focused upper body session to lock in your gains from the past three weeks. You'll move through steady, controlled compound movements that build real strength — quality over quantity today!
Lower Body Endurance
Lock in those leg gains with steady, controlled squats and lunges! This reduced-volume session is all about quality reps and building that solid foundation in your final week.
Lower Body Endurance
Steady, controlled squats and lunges to lock in those leg gains from the past three weeks. Expect a solid, focused session that leaves your legs feeling strong — not wrecked.
Rest Day
A gentle walk to keep your body moving and feeling great — no sweat, no strain, just easy movement to loosen up your joints and help your muscles recover for the days ahead.
Full Body Performance
A controlled, full-body session designed to consolidate your gains from the past three weeks. Move with intention, keep your form sharp, and finish strong heading into the final stretch of your plan!
Deep Stretch Session
A gentle full-body stretch session designed to ease soreness, improve flexibility, and help your body recover and consolidate all the hard work from the past 4 weeks. Move slowly, breathe deeply, and enjoy the release!
Deep Stretch Session
Give your body the care it deserves with this gentle head-to-toe stretch session. You'll ease out tension, boost flexibility, and leave feeling refreshed and ready to finish your final week strong!
Follow this program in Fitloop
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