Train hard without a gym. Pure bodyweight intensity across 14 days designed for home training.
1
Bodyweight Power
3 exercises
Push-Up
4×10-15
· Chest · 60s rest
💡 Bodyweight
Chest Dips
3×20
· Chest · 45s rest
Chin-Up
3×30s
· Back · 30s rest
2
Core Crusher
2 exercises
Chest Dips
4×20
· Chest · 45s rest
Pull-Up
3×45s
· Back · 45s rest
3
Active Rest
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
4
Upper Body Push
2 exercises
Push-Up
4×12
· Chest · 60s rest
Diamond Push-Up
3×15
· Chest · 60s rest
5
Lower Body Blast
2 exercises
Decline Push-Up
4×15
· Chest · 60s rest
Cable Chest Flyes
3×20
· Chest · 60s rest
6
Full Body HIIT
3 exercises
Push-Up
3×10
· Chest · 60s rest
Decline Push-Up
3×15
· Chest · 60s rest
Chest Dips
3×20
· Chest · 45s rest
7
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.