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with Diego · 4 weeks

THE AT-HOME PROGRAM

Free. No equipment. Prove you'll show up.

Free · No card · No sign-up

Start week 1 →Or print the whole program

For you if

You want to start but you don't have a gym yet — or you just want to prove to yourself you'll actually show up before you spend a dollar. Eight movements, your bodyweight, your living room floor. Three days a week for four weeks. Do this first.

Not for you if

  • ×You've been training in a gym for months — go straight to the free Beginner Program.
  • ×You want a quick shred. This builds the habit and the base, not a 30-day miracle.

Inside · 4 weeks, day by day

  • Week 01

    Show Up

    Eight movements, your bodyweight. Learn the session.

  • Week 02

    Add Reps

    Same session, more reps. It should feel easier — make it harder.

  • Week 03

    Add Sets + Tempo

    Slow it down. Time under tension climbs.

  • Week 04

    Earn The Gym

    Close to failure now. Graduate.

Train it here

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Week 1 · Show Up

Same session, 3 days a week (e.g. Mon / Wed / Fri) with a rest day between. Run it for 4 weeks. Each week add reps, then a set, then slow the lowering to 3 seconds. No equipment, no excuses — this is the on-ramp to the gym program.

Week 1 · Day 1

FULL BODY

8 exercises

Rest between sets

Rest until you can take the next set to 100%. Usually 2-4 minutes on the heavy sets. Failure is the engine; rushing shortchanges the work.

  • PUSH-UPS

    3 sets

    1. Working 1As many as possible (leave 1-2) repsKnees down if needed
    2. Working 2As many as possible (leave 1-2) repsKnees down if needed
    3. Working 3As many as possible repsLast set — get everything

    Form cues

    • —Hands about shoulder-width; body in a straight line from head to heels.
    • —Lower until your chest is a few inches off the floor, elbows around 45 degrees.
    • —Brace your core and glutes so your hips don't sag or pike up.

    Too hard? Drop to your knees. Too easy? Slow the lower down to 3 seconds.

  • PIKE PUSH-UPS

    3 sets

    1. Working 18-12 repsLeave 1-2 in the tank
    2. Working 28-12 repsLeave 1-2 in the tank
    3. Working 38-12 repsLast set to a hard finish

    Form cues

    • —Hips high in an upside-down V, hands about shoulder-width.
    • —Lower the crown of your head toward the floor between your hands.
    • —Press back up and keep your elbows from flaring straight out.

    This is your shoulder builder. Demo coming soon — film pending.

  • BODYWEIGHT SQUATS

    3 sets

    1. Working 115-25 repsLeave 1-2 in the tank
    2. Working 215-25 repsLeave 1-2 in the tank
    3. Working 315-25 repsLast set to a hard finish

    Form cues

    • —Feet shoulder-width, toes slightly out; sit back and down like into a chair.
    • —Knees track over your toes; keep your chest up and heels planted.
    • —Go to at least parallel, then drive up through your whole foot.

  • REVERSE LUNGES

    3 sets

    1. Working 110-12 each leg repsLeave 1-2 in the tank
    2. Working 210-12 each leg repsLeave 1-2 in the tank
    3. Working 310-12 each leg repsLast set to a hard finish

    Form cues

    • —Step straight back and lower until both knees are around 90 degrees.
    • —Keep your torso upright and your front heel down as you drive up.
    • —Control the step — no wobbling. Finish one leg or alternate.

  • WALL SIT

    3 sets

    1. Working 130-60 sec hold repsStop when form breaks
    2. Working 230-60 sec hold repsStop when form breaks
    3. Working 330-60 sec hold repsLast hold — grind it out

    Form cues

    • —Back flat against the wall, thighs parallel to the floor.
    • —Knees stacked over your ankles at about 90 degrees.
    • —Brace your core and hold; breathe steadily through the burn.

  • GLUTE BRIDGE

    3 sets

    1. Working 115-20 repsLeave 1-2 in the tank
    2. Working 215-20 repsLeave 1-2 in the tank
    3. Working 315-20 repsLast set to a hard finish

    Form cues

    • —Heels close to your glutes; drive through your heels.
    • —Squeeze your glutes to lift your hips to a straight line — don't overarch your back.
    • —Pause at the top, then lower under control.

  • SUPERMAN

    3 sets

    1. Working 112-15 repsLeave 1-2 in the tank
    2. Working 212-15 repsLeave 1-2 in the tank
    3. Working 312-15 repsLast set to a hard finish

    Form cues

    • —Lift your arms, chest, and legs off the floor at the same time.
    • —Squeeze your glutes and lower back; keep your neck neutral (look down).
    • —Hold briefly at the top, then lower slowly.

  • PLANK

    3 sets

    1. Working 130-60 sec hold repsStop when form breaks
    2. Working 230-60 sec hold repsStop when form breaks
    3. Working 330-60 sec hold repsLast hold — grind it out

    Form cues

    • —Elbows under your shoulders, body in one straight line head to heels.
    • —Brace your abs and squeeze your glutes; don't let your hips sag or pike.
    • —Keep breathing and hold the position — quality over time.

Finish every training day to close the week

Cardio

  • —Walking is your main cardio, no gear required, so build toward around 7,000 steps a day.
  • —If you are at 3,000 steps now, add 1,000 to 2,000 a day each week instead of jumping straight to a big number.
  • —Aim for about 150 minutes of easy movement a week, roughly 20 to 25 minutes most days, at a pace where you can still talk in full sentences.
  • —Split it however fits your day. Three 10-minute walks count the same as one 30-minute walk, and a walk right after meals is an easy reminder.
  • —Stuck inside? March in place, do step-ups on a sturdy stair, or follow a low-impact cardio video, keeping it gentle if your joints feel cranky.
  • —Do your walk separate from your workout or right after it, never a hard cardio blast right before, so your legs are fresh for the strength work.
  • —Consistency wins. A daily walk you actually do beats a brutal session you skip.
  • —This is general fitness guidance, not medical advice. Check with a doctor first if you have heart, joint, or blood-pressure issues, or any health condition.

Diet

  • —Start with one habit, not a full overhaul. Week one is simply a palm-sized portion of protein at every meal.
  • —You do not need special food. Cheap protein like eggs, chicken, canned tuna, beans, Greek yogurt, and milk gets the job done.
  • —Build each plate the same easy way: a palm of protein, a fist of veggies, a cupped hand of carbs like rice or potatoes or oats, and a thumb of fat.
  • —Aim for around 5 servings of fruit and vegetables a day. Frozen counts.
  • —Do not crash-diet while you are brand new. Eat enough to feel good and energized in your sessions, not depleted.
  • —Keep water within reach and sip through the day. Pale-yellow pee means you are drinking enough.
  • —Skip the powders and supplements for now. A real plate and a glass of water beats anything on the shelf at this stage.
  • —This is general fitness guidance, not dietitian advice. Check with a doctor first if you have a health condition, take medication, are pregnant, or have any history of an eating disorder.

Included

  • —8 bodyweight movements — full body, no equipment
  • —One session you repeat 3 days a week for 4 weeks
  • —Diego-filmed demo for every movement (form you can copy)
  • —Three coach-agreed form cues on every exercise
  • —Free forever — the on-ramp to the gym program

Progression

  • 01Week 1: learn the movements. Own the form before you chase numbers.
  • 02Week 2: add reps to every set.
  • 03Week 3: add a set where you can, and slow the lowering to 3 seconds.
  • 04Week 4: push each hard set close to failure. Then move to the gym.

Free · No card · Lifetime access

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The coach

Diego, ProgramBody coach

Founder · Muscle Gain & Athletes

DIEGO

My dad brought me to the gym before I was old enough to lift. At eleven I'd just sit there and watch a man with one leg put in more work than most people do with two. I knew I had to train with him. I was overweight and I wanted to be proud of what I saw in the mirror, and training with him is what drove my transformation. It set the standard for everything I coach now.

More on Diego →

FAQ

  • Is it really free?

    Yes. Sign in and claim it. No card, no trial, no catch. It's the on-ramp.

  • I have zero equipment. Can I still do this?

    That's exactly who it's for. Everything is bodyweight — floor, wall, and you.

  • What comes after?

    The free Beginner Program: the same idea in a real gym with weights. And when you want it personal, ask us about 1:1 coaching.

What we don't do

  • 01No hidden subscriptions. One-time purchase, lifetime access.
  • 02No auto-renewal. No recurring charges. We don't keep your card on file.
  • 03No fake before/afters. No stock-photo bodies. No stolen transformations.
  • 04No fake urgency. No 'only 3 spots left' psyops on the programs.
  • 05No fake reviews. Every testimonial is a real client of one of us.
  • 06No upsell sequences. The bonus library is free with any program.
  • 07No 30-day transformation promises. Real bodies take real time.
  • 08No bro-science. Every form cue has a why. The why's in the videos.

THE AT-HOME PROGRAM · Free · Yours forever

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