FREEBeginner 6 weeks
Bodyweight Basics
Master your bodyweight, build real strength
Goal
Build strength and movement control using only your bodyweight
Duration
6 weeks
Level
FREE
A 6-week introduction to bodyweight training. Learn the fundamental movement patterns — push, pull, squat, hinge and core — with progressive variations that build genuine strength and control. No equipment, no intimidation, just results.
Programme schedule
1
Week 1 — Foundation
Foundation phase. Establishing form and base capacity.
Full Body Flow W1
Fri · 35 min · Beginner
Push & Core W1
Mon · 30 min · Beginner
Pull & Legs W1
Wed · 30 min · Beginner
2
Week 2 — Foundation
Foundation phase. Establishing form and base capacity.
Full Body Flow W2
Fri · 35 min · Beginner
Push & Core W2
Mon · 30 min · Beginner
Pull & Legs W2
Wed · 30 min · Beginner
3
Week 3 — Build
Build phase. Progressive overload and volume.
Full Body Flow W3
Fri · 35 min · Beginner
Push & Core W3
Mon · 30 min · Beginner
Pull & Legs W3
Wed · 30 min · Beginner
4
Week 4 — Build
Build phase. Progressive overload and volume.
Full Body Flow W4
Fri · 35 min · Beginner
Push & Core W4
Mon · 30 min · Beginner
Pull & Legs W4
Wed · 30 min · Beginner
5
Week 5 — Peak
Peak phase. Intensity and tapering.
Full Body Flow W5
Fri · 35 min · Beginner
Push & Core W5
Mon · 30 min · Beginner
Pull & Legs W5
Wed · 30 min · Beginner
6
Week 6 — Peak
Peak phase. Intensity and tapering.
Full Body Flow W6
Fri · 35 min · Beginner
Push & Core W6
Mon · 30 min · Beginner
Pull & Legs W6
Wed · 30 min · Beginner