Build functional muscle and master bodyweight skills using just a bar.
Routines in this Program
Upper Body Push & Pull
You'll build real upper-body strength from the ground up — every rep is about moving well and feeling strong.
Rest and Recover
You'll gently wake up your joints and melt away any stiffness with a breezy mix of flowing movement and easy holds — leaving you feeling looser and refreshed.
Lower Body & Core
You'll build real lower-body strength and core control through deep squats and leg raises — simple, effective, and great for building your foundation.
Skill Introduction
You'll dial in two foundational skills — body tension and scapular control — that make every future movement feel stronger and more connected.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.