Start Here: 4 Weeks
A bodyweight-only plan to build your base, 3 days a week
The 5 moves you need
- Incline push-ups: hands on a bench, couch or wall, feet on the floor
- Bodyweight squats: feet shoulder-width, sit back like sitting in a chair
- Glute bridges: lie on your back, feet flat, lift your hips up
- Dead hangs, or rows under a secure bar: build grip and pulling strength
- Plank: forearms and toes, straight line from head to heels
Week-by-week plan (3 sessions a week)
- Week 1: 2 sets of each move, hold plank 15-20 sec, rest 60-90 sec between sets
- Week 2: 3 sets of each move, hold plank 20-25 sec
- Week 3: 3 sets, add a few reps to each move, hold plank 25-30 sec
- Week 4: 3 sets; add reps or plank time only while your form stays solid
- Leave a rest day between sessions: 3 sessions a week is plenty to start
How to progress safely
- Add 1-2 reps per set before adding difficulty, not both at once
- Once 12-15 reps feel easy with good form, make the move a bit harder
- Push-ups: move your hands to a lower surface, working toward the floor
- Squats and bridges: slow the tempo down before you add any weight
- Track your numbers each session so you can see real progress
Before you start
- New to exercise or have an injury? Check with a doctor before starting
- Stop a rep if you feel sharp pain, some soreness is normal, sharp pain isn't
- Warm up with 3-5 minutes of easy movement before each session
Good to know
- Missing a day is normal. Pick up where you left off, don't restart the whole plan from week 1.
Sources
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