Beginner / familiar · 3 days a week

Calisthenics

Bodyweight strength with harder variations as you earn them.

Begin with an easier leverage or assistance level and keep about two reps in reserve. Add controlled reps before reducing assistance or choosing a harder variation. Pull days need a securely installed bar and rated row equipment. Bodyweight exercises overlap muscle groups, so this plan uses fewer movements rather than duplicating work. Needs: Floor space, a securely installed pull-up bar and rated rings or a suspension trainer for rows; assistance band optional.

  • No gym, but a secure pull-up bar
  • You like earning harder variations

Not the right fit if you can’t install a secure bar or rings for pulling.

Bodyweight training builds strength when the difficulty keeps rising. Here that means harder leverage or less assistance instead of more weight. ACSM 2026 resistance-training position stand

Your week

  1. Mon
    Full Body6 exercises · about 50 min
    Exercises
    • Bodyweight squat2 × 10–20
    • Reverse lunge2 × 8–12
    • Push-up2 × 6–15
    • Assisted pull-up2 × 5–10
    • Inverted row2 × 6–12
    • Dead bug2 × 6–10
  2. Tue
    Rest
  3. Wed
    Full Body6 exercises · about 50 min
    Exercises
    • Bodyweight squat2 × 10–20
    • Reverse lunge2 × 8–12
    • Push-up2 × 6–15
    • Assisted pull-up2 × 5–10
    • Inverted row2 × 6–12
    • Dead bug2 × 6–10
  4. Thu
    Rest
  5. Fri
    Full Body6 exercises · about 50 min
    Exercises
    • Bodyweight squat2 × 10–20
    • Reverse lunge2 × 8–12
    • Push-up2 × 6–15
    • Assisted pull-up2 × 5–10
    • Inverted row2 × 6–12
    • Dead bug2 × 6–10
  6. Sat
    Rest
  7. Sun
    Rest

Every exercise has a target. Log what you lift and the next week is written from it: same lifts, with the weights you earned.

Where it goes

  1. Week 1 · Foundation

    Learn the lifts. Leave about 3 reps in the tank.

  2. Weeks 2–3 · Build

    Add reps while your form stays clean.

  3. Weeks 4–5 · Progress

    A harder variation on any move where every set was controlled, like going from incline push-ups to floor push-ups.

    36 working sets a week. The weights go up, not the workload.
  4. Week 6 · Consolidate

    Repeat your best numbers and lock them in. The next block starts from there.

General fitness guidance, not medical advice. Check with a doctor before you start if you have a medical condition, an injury or symptoms, or are pregnant, and stop if something feels wrong.

Start this plan free

7 days free, no card to start.