Build muscle and master new movements using simple home equipment.
Routines in this Program
Mobility Flow
A calming, feel-good session that gently opens up your hips and shoulders. You'll hold each stretch long enough to actually feel the release — no equipment needed, just a little floor space and your breath.
Full Body Strength
Welcome to Day 1! Today you'll build the movement foundations that everything else in your plan is built on. Expect a steady, controlled session that leaves you feeling accomplished — not destroyed.
Hypertrophy Focus
Build a strong upper body foundation with controlled, form-focused bodyweight movements. You'll work your chest, shoulders, and triceps while keeping volume manageable for week one!
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.