Bodyweight Beginner Strength
A foundational bodyweight program perfect for beginners or those with limited equipment, building strength and endurance.
3 days a week · 6 weeks · Beginner · day 1 free, the rest with Pro
Day 1 - Total Body — Push, Pull, Legs, Core
- Squats: 3 × 12-15, rest 1 min
- Push Ups (on knees if needed): 3 × 8-12, rest 1 min
- Inverted Rows (if possible, or table rows): 3 × 8-12, rest 1 min (Use a sturdy table or low bar.)
- Lunges: 3 × 10-12 (each leg), rest 1 min
- Plank: 3 × 30-45 seconds, rest 1 min
- Superman: 3 × 12-15, rest 1 min
Day 2 - Rest/Active Recovery — Light stretching or walking
Rest day.
Day 3 - Total Body — Push, Pull, Legs, Core
6 exercises (Pro).
Day 4 - Rest/Active Recovery — Light stretching or walking
Rest day.
Day 5 - Total Body — Push, Pull, Legs, Core
6 exercises (Pro).
Run day 1 with no account