Warm-up & cool-down

Before training · 5–8 minutes

Move smoothly; this should raise your body temperature without tiring you out.

March in place — 60 seconds
Arm circles — 30 seconds forward + 30 seconds backward
Shoulder rolls — 30 seconds
Easy bodyweight squats — 10 reps
Hip hinges — 10 reps
Gentle incline push-ups — 8 reps
Practice a few easy reps of your first exercise.

After training · about 5 minutes

Bring your breathing down, then stretch gently; never force a stretch or bounce.

Slow walk and relaxed breathing — 1 minute
Chest doorway stretch — 20–30 seconds
Cross-body shoulder stretch — 20 seconds each side
Hip-flexor stretch — 20–30 seconds each side
Hamstring stretch — 20–30 seconds each side
Calf stretch — 20–30 seconds each side

On recovery days: Skip the full strength warm-up and cool-down; an easy walk plus gentle mobility is enough. On rest days, no formal routine is required. If a stretch causes pain, stop.

Progression · Days 1–7

Week 1 — Foundation

Learn the movements and finish each set with about 3 good reps left. Do 2 sets per exercise.

Day 1 — Workout A: Upper body

Push-ups — 2 × 8–10
Backpack rows or pull-ups — 2 × 8–10 rows / 2 × 3–5 pull-ups
Pike push-ups — 2 × 6–8
Forearm plank — 2 × 20–30 sec

Day 2 — Workout B: Lower body

Bodyweight squats — 2 × 12–15
Reverse lunges — 2 × 8 each leg
Glute bridges — 2 × 12–15
Calf raises — 2 × 15–20

Day 3 — Recovery

Easy walk 20–30 minutes or gentle mobility

Day 4 — Workout C: Upper body + core

Incline or standard push-ups — 2 × 8–10
Backpack rows or pull-ups — 2 × 8–10 rows / 2 × 3–5 pull-ups
Pike push-ups — 2 × 6–8
Dead bug — 2 × 8 each side
Side plank — 2 × 15–20 sec each side

Day 5 — Workout D: Lower body + core

Split squats — 2 × 8 each leg
Backpack hip hinge — 2 × 10–12
Glute bridges — 2 × 12–15
Calf raises — 2 × 15–20
Lying leg raises — 2 × 8–10

Day 6 — Optional recovery

Easy walk or gentle stretching

Day 7 — Rest

Full rest

Progression · Days 8–14

Week 2 — Build Volume

Add a third set to the first two exercises if Week 1 felt controlled. Otherwise keep 2 sets and add 1 rep.

Day 1 — Workout A: Upper body

Push-ups — 3 × 8–10
Backpack rows or pull-ups — 3 × 10–12 rows / 2–3 × 3–6 pull-ups
Pike push-ups — 2 × 8
Forearm plank — 2 × 30–35 sec

Day 2 — Workout B: Lower body

Bodyweight squats — 3 × 12–15
Reverse lunges — 2–3 × 8–10 each leg
Glute bridges — 2–3 × 15
Calf raises — 2–3 × 18–20

Day 3 — Recovery

Easy walk 20–30 minutes or gentle mobility

Day 4 — Workout C: Upper body + core

Incline or standard push-ups — 3 × 8–12
Backpack rows or pull-ups — 3 × 10–12 rows / 2–3 × 3–6 pull-ups
Pike push-ups — 2 × 8
Dead bug — 2 × 10 each side
Side plank — 2 × 20–25 sec each side

Day 5 — Workout D: Lower body + core

Split squats — 2–3 × 8–10 each leg
Backpack hip hinge — 3 × 10–12
Glute bridges — 2–3 × 15
Calf raises — 2–3 × 20
Lying leg raises — 2 × 10

Day 6 — Optional recovery

Easy walk or gentle stretching

Day 7 — Rest

Full rest

Progression · Days 15–21

Week 3 — Progress

Use 3 sets for most exercises. Add reps within the range or slow the lowering phase to 3 seconds; do not rush.

Day 1 — Workout A: Upper body

Push-ups — 3 × 10–12
Backpack rows or pull-ups — 3 × 12–15 rows / 3 × 4–7 pull-ups
Pike push-ups — 3 × 6–8
Forearm plank — 3 × 30–40 sec

Day 2 — Workout B: Lower body

Bodyweight squats — 3 × 15–18
Reverse lunges — 3 × 10 each leg
Glute bridges — 3 × 15–18
Calf raises — 3 × 20

Day 3 — Recovery

Easy walk 20–30 minutes or gentle mobility

Day 4 — Workout C: Upper body + core

Push-ups (hardest clean variation) — 3 × 8–12
Backpack rows or pull-ups — 3 × 12–15 rows / 3 × 4–7 pull-ups
Pike push-ups — 3 × 6–8
Dead bug — 3 × 10 each side
Side plank — 3 × 20–30 sec each side

Day 5 — Workout D: Lower body + core

Split squats — 3 × 10 each leg
Backpack hip hinge — 3 × 12–15
Glute bridges — 3 × 15–18
Calf raises — 3 × 20
Lying leg raises — 3 × 10–12

Day 6 — Optional recovery

Easy walk or gentle stretching

Day 7 — Rest

Full rest

Progression · Days 22–28

Week 4 — Consolidate & Strengthen

Keep 3 sets. Only add a fourth set to the first exercise if you recover well and form stays excellent. Aim for 2 reps left in reserve.

Day 1 — Workout A: Upper body

Push-ups — 3 × 10–15
Backpack rows or pull-ups — 3 × 12–15 rows / 3 × 5–8 pull-ups
Pike push-ups — 3 × 8–10
Forearm plank — 3 × 40–50 sec

Day 2 — Workout B: Lower body

Bodyweight squats — 3 × 15–20
Reverse lunges — 3 × 10–12 each leg
Glute bridges — 3 × 18
Calf raises — 3 × 20–25

Day 3 — Recovery

Easy walk 20–30 minutes or gentle mobility

Day 4 — Workout C: Upper body + core

Push-ups (hardest clean variation) — 3 × 10–15
Backpack rows or pull-ups — 3 × 12–15 rows / 3 × 5–8 pull-ups
Pike push-ups — 3 × 8–10
Dead bug — 3 × 10–12 each side
Side plank — 3 × 25–35 sec each side

Day 5 — Workout D: Lower body + core

Split squats — 3 × 10–12 each leg
Backpack hip hinge — 3 × 12–15
Glute bridges — 3 × 18
Calf raises — 3 × 20–25
Lying leg raises — 3 × 10–12

Day 6 — Optional recovery

Easy walk or gentle stretching

Day 7 — Rest

Full rest

Days 29–30

Recover & review

Day 29 — Light technique session

Use only 1–2 easy sets of your favorite movements.

Day 30 — Rest and review

Rest, review your overall progress and note improvements. Do not test maximum reps if you are sore or tired.

Progression rules

Increase only one thing at a time: reps, sets, resistance or exercise difficulty.
When you reach the top of the rep range with clean form and 2–3 reps still possible, try a slightly harder variation or a small backpack load.
If you cannot reach the bottom of the range, choose an easier variation.
If technique breaks down, stop the set.

Safety: Use a stable pull-up bar and stable surfaces only. Secure backpack contents and start light. Avoid chair dips and unstable furniture. Stop for sharp pain, dizziness or unusual symptoms. If you have an injury or medical condition, seek advice from a qualified health professional.