No gym, no dumbbells, no excuses. This program builds real strength and conditioning using bodyweight training principles — tempo, unilateral work, and smart progressions — proving you don't need a rack to make progress.
Preview week 1 — purchase to unlock the full program.
Day 1 — Full-Body Circuit
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Plank Hold | 3 | 30-45 sec | 30 sec |
| Band Row | 3 | 12-15 | 45 sec |
| Mountain Climbers | 3 | 30 sec | 30 sec |
| Bodyweight Squat | 4 | 15-20 | 45 sec |
| Push-Up | 4 | 10-15 | 45 sec |
Day 2 — Lower Body Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Up | 4 | 10-15 | 45 sec |
| Reverse Lunge | 3 per side | 10-12 | 45 sec |
| Glute Bridge | 3 | 15-20 | 30 sec |
| Plank Hold | 3 | 30-45 sec | 30 sec |
| Band Row | 3 | 12-15 | 45 sec |
Day 3 — Upper Body Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Row | 3 | 12-15 | 45 sec |
| Mountain Climbers | 3 | 30 sec | 30 sec |
| Bodyweight Squat | 4 | 15-20 | 45 sec |
| Push-Up | 4 | 10-15 | 45 sec |
| Reverse Lunge | 3 per side | 10-12 | 45 sec |
Day 4 — Core & Conditioning
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Reverse Lunge | 3 per side | 10-12 | 45 sec |
| Glute Bridge | 3 | 15-20 | 30 sec |
| Plank Hold | 3 | 30-45 sec | 30 sec |
| Band Row | 3 | 12-15 | 45 sec |
| Mountain Climbers | 3 | 30 sec | 30 sec |
Isabella Silva
6 Apr 2026
This is now part of my regular rotation. Highly recommend.
Lucas Meyer
19 Mar 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
Camille Dubois
14 Feb 2026
Really enjoyed the variety across the weeks — never got bored.
€19
One-time purchase · lifetime access
Felix Andersson
12 Feb 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
