Bodyweight Workouts

It's a 6-week bodyweight training journey to help you build real strength, muscle, and confidence. This plan is built on research showing that bodyweight training can match traditional weight training for strength and muscle growth when you train smart and progress consistently.

⚡️ Equipment needed: Just your body. Optional: a pull-up bar or sturdy chair for variations.

Schedule

Here's your full journey ahead:

• Week 1️⃣ Foundation & Movement Quality
  Learn proper form and establish your baseline. Focus on technique over intensity.
• Week 2️⃣ Build Consistency & Volume
  Increase total reps and sets while maintaining perfect form.
• Week 3️⃣ Increase Reps & Challenge
  Push toward higher rep ranges and prepare for harder movements.
• Week 4️⃣ Introduce New Movements
  Progress to more challenging variations while maintaining reps.
• Week 5️⃣ Peak Intensity & Effort
  Challenge yourself with harder movements and maximum effort.
• Week 6️⃣ Consolidation & Testing
  Deload, recover, and test your progress. Celebrate your gains!

Each workout takes 25-30 minutes, 3 days per week. You'll train using push, pull, and leg patterns that hit your entire body.