PROGRAMBODY
THE AT-HOME PROGRAM
with Diego · 4 weeks
Free. No equipment. Prove you'll show up.
For who
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'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.
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
Overview
This is the free front door. No gym, no equipment, no excuses — just your bodyweight and a spot on the floor. Push, squat, lunge, hinge, brace. The eight movements that build a base.
Same session, three days a week, four weeks. Each week you add reps, then a set, then slow the movement down. By the end you've built the one thing that actually matters: the habit of showing up.
When four weeks is done, you graduate to the free Beginner Program in a real gym. That's the path.
How it progresses
- Week 1: learn the movements. Own the form before you chase numbers.
- Week 2: add reps to every set.
- Week 3: add a set where you can, and slow the lowering to 3 seconds.
- Week 4: push each hard set close to failure. Then move to the gym.
Table of contents
- Week 1: Show Up
- Week 2: Add Reps
- Week 3: Add Sets + Tempo
- Week 4: Earn The Gym
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.
Day 1 — FULL BODY
Push-ups
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 2 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 3 | As many as possible | Last set — get everything |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 8-12 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-25 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 2 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 3 | 10-12 each leg | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-20 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 12-15 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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.
Day 2 — REST
Day 3 — FULL BODY
Push-ups
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 2 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 3 | As many as possible | Last set — get everything |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 8-12 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-25 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 2 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 3 | 10-12 each leg | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-20 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 12-15 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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.
Day 4 — REST
Day 5 — FULL BODY
Push-ups
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 2 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 3 | As many as possible | Last set — get everything |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 8-12 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-25 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 2 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 3 | 10-12 each leg | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-20 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 12-15 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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.
Day 6 — REST
Day 7 — REST
Week 2 — Add Reps
Same session as week 1. This week: Same session, more reps. It should feel easier — make it harder.
Day 1 — FULL BODY
Push-ups
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 2 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 3 | As many as possible | Last set — get everything |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 8-12 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-25 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 2 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 3 | 10-12 each leg | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-20 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 12-15 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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.
Day 2 — REST
Day 3 — FULL BODY
Push-ups
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 2 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 3 | As many as possible | Last set — get everything |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 8-12 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-25 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 2 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 3 | 10-12 each leg | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-20 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 12-15 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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.
Day 4 — REST
Day 5 — FULL BODY
Push-ups
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 2 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 3 | As many as possible | Last set — get everything |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 8-12 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-25 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 2 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 3 | 10-12 each leg | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-20 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 12-15 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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.
Day 6 — REST
Day 7 — REST
Week 3 — Add Sets + Tempo
Same session as week 1. This week: Slow it down. Time under tension climbs.
Day 1 — FULL BODY
Push-ups
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 2 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 3 | As many as possible | Last set — get everything |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 8-12 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-25 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 2 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 3 | 10-12 each leg | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-20 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 12-15 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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.
Day 2 — REST
Day 3 — FULL BODY
Push-ups
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 2 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 3 | As many as possible | Last set — get everything |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 8-12 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-25 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 2 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 3 | 10-12 each leg | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-20 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 12-15 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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.
Day 4 — REST
Day 5 — FULL BODY
Push-ups
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 2 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 3 | As many as possible | Last set — get everything |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 8-12 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-25 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 2 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 3 | 10-12 each leg | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-20 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 12-15 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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.
Day 6 — REST
Day 7 — REST
Week 4 — Earn The Gym
Same session as week 1. This week: Close to failure now. Graduate.
Day 1 — FULL BODY
Push-ups
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 2 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 3 | As many as possible | Last set — get everything |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 8-12 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-25 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 2 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 3 | 10-12 each leg | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-20 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 12-15 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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.
Day 2 — REST
Day 3 — FULL BODY
Push-ups
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 2 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 3 | As many as possible | Last set — get everything |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 8-12 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-25 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 2 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 3 | 10-12 each leg | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-20 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 12-15 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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.
Day 4 — REST
Day 5 — FULL BODY
Push-ups
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 2 | As many as possible (leave 1-2) | Knees down if needed | |
| ☐ | Working 3 | As many as possible | Last set — get everything |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 8-12 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 8-12 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-25 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-25 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 2 | 10-12 each leg | Leave 1-2 in the tank | |
| ☐ | Working 3 | 10-12 each leg | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 15-20 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 15-20 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 2 | 12-15 | Leave 1-2 in the tank | |
| ☐ | Working 3 | 12-15 | Last set to a hard finish |
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
| Set | Reps | Weight | Notes | |
|---|---|---|---|---|
| ☐ | Working 1 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 2 | 30-60 sec hold | Stop when form breaks | |
| ☐ | Working 3 | 30-60 sec hold | Last hold — grind it out |
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.
Day 6 — REST
Day 7 — REST
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.