Bodyweight Foundations
Eight weeks of push-ups, squats and chin-ups. A bar to hang from and a step or bench are all it asks.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A pull-up bar, a bench or sturdy step, floor space
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Full Body A
- Bodyweight Squat 3 × 12
- Push-up or Incline Push-up 3 × 8
- Glute Bridge 3 × 12
- Plank 3 × 30 sec
Rest 2 min between sets. Slow down before you make anything harder.
Day 2 Full Body B
- Chin-up or Assisted Pull-up 3 × 5
- Walking Lunge 3 × 10 steps
- Back Extension 3 × 10
- Dead Bug 3 × 10
Chin-ups: dead hang at the bottom of every rep.
Day 3 Full Body C
- Step-up 3 × 10 each
- Pull-up or Assisted Pull-up 3 × 5
- Bench Dip 3 × 10
- Side Plank 3 × 20 sec each side
- Single-Leg Glute Bridge 3 × 10 each
Step-ups: drive through the standing heel, not the trailing foot.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.