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Free starter — not a program, an on-ramp

GET IN
THE GYM.

New to lifting? Haven’t been in a gym in years? Don’t know what a barbell feels like yet? Start here. Four weeks of bodyweight workouts you can do anywhere. No equipment. No gym.

When you finish this, you’ll be the kind of person who walks into a gym. That’s the whole goal.

What’s in it

FOUR WEEKS.
ZERO EQUIPMENT.

Week 1

FIND THE FLOOR.

Three short sessions. The goal is finishing each one — not how hard you go. You're proving to yourself you'll show up.

  • Day 1Bodyweight squats 3×10 · Knee push-ups 3×8 · Glute bridges 3×12 · Walk 10 min
  • Day 2Walk 20 min · Easy stretching head-to-toe · No lifting today (recovery)
  • Day 3Bodyweight squats 3×12 · Knee push-ups 3×10 · Plank 3× hold 20 sec · Walk 10 min

Week 2

ADD A LITTLE.

Same shape as week 1 with a bit more volume. If week 1 felt OK, you can do this.

  • Day 1Bodyweight squats 3×15 · Knee or full push-ups 3×10 · Glute bridges 3×15 · Walking lunges 2×10 · Walk 12 min
  • Day 2Walk 25 min · Stretching
  • Day 3Squats 3×15 · Push-ups 3×10-12 · Plank 3×30 sec · Bird dog 3×8/side · Walk 12 min

Week 3

GET YOUR HEART UP.

We add light cardio bursts. You'll be breathing hard for the first time. That's the point.

  • Day 1Squats 3×15 · Push-ups 3×12 · Step-ups (couch or low step) 3×10/leg · Jumping jacks 3×30 sec · Walk 10 min
  • Day 2Walk 25 min OR easy bike if you have one
  • Day 3Squats 3×15 · Push-ups 3×12 · Reverse lunges 3×10/leg · Plank 3×40 sec · Jumping jacks 3×30 sec
  • Day 4Light walk 20 min · Stretch · Sleep early

Week 4

PROVE IT TO YOURSELF.

Full circuit days. By the end of this week, you walk into a gym different than the person who started.

  • Day 1CIRCUIT (3 rounds): 12 squats · 10 push-ups · 10 lunges/leg · 30 sec plank · 30 sec jumping jacks · 60 sec rest
  • Day 2Walk 30 min — find a hill if you can
  • Day 3CIRCUIT (3 rounds): 15 squats · 12 push-ups · 12 step-ups/leg · 40 sec plank · 30 sec mountain climbers · 60 sec rest
  • Day 4FINAL TEST: How many rounds of (10 squats + 8 push-ups + 8 lunges/leg + 20 sec plank) can you do in 15 minutes? Write the number down. That’s your starting line.

Safety

START LIGHT. STOP IF IT HURTS. KEEP COMING BACK.

  • Pain is not progress here. Soreness is fine. Sharp pain in joints means stop the rep, not push through.
  • If a movement is too hard, drop to the easier variation: knee push-ups instead of full, half-squats instead of full, walk instead of jog.
  • Three good days beats five bad days. Miss a day, come back the next. Don’t restart from week 1 — pick up where you left off.
  • Hydrate. Sleep 7+ hrs. Eat something with protein before each session. The basics are the basics for a reason.

Get the program

DROP YOUR EMAIL.
START TOMORROW.

We email you the full 4-week PDF + day-by-day instructions. No drip sequence, no spam, no card on file.

When you finish — what’s next

The natural next step is FIRST STEP: $20, six weeks, real barbell + dumbbell lifts. After that, you graduate to a coach-specific $50 program based on what you want to be.

The $20 next step

FIRST STEP →

Six weeks of real lifts. Squat, hinge, press, pull, carry. Lifetime access.

Or skip ahead — pick the path that matches what you want to be

  • → BUILD (men) · BOOTY BY ANA (women) — beginner hypertrophy
  • → RECLAIM — Tomas’s 8-week on-ramp for older men + returning lifters
  • → HYBRID — strength + conditioning in the same block
See all programs →

Or run the free macro calculator — it’ll recommend the best fit based on your body, training, and goals.