Bodyweight Training Program
Phase 1 · Weeks 1–4 · 6 days/week · Home training · 40s optimised

Week 1 — Build the base

Establish movement patterns, aerobic base, and connective tissue resilience. Moderate intensity throughout. Focus entirely on technique — no ego, no chasing numbers. Every rep at top of range with perfect form earns the right to add reps next week.

Monday — Push Strength
Chest · Shoulders · Triceps 35 min 5 exercises · 15 sets

Warm-up — 5 min (never skip)

Arm circles (forward + back)30 s each direction
Shoulder rolls + chest opener10 reps slow
Scapular push-up (on knees)2 × 10
Cat-cow / Bow and Rise + wrist circles60 s
5 slow push-ups — feel the movementno rush
💪
Standard push-up
3 × 10–15 reps 90 s rest
Coaching cues
Start position
Hands shoulder-width apart, directly under shoulders. Fingers slightly spread. Neutral spine — imagine a rod from head to heel.
Descent
Lower chest to 1–2 cm from floor. Elbows at 45° from torso — not flared wide, not tucked tight. 2 seconds down.
The push
Drive the floor away. Think "spread the floor apart" with your hands. Exhale on the way up. Don't lock elbows at the top.
Core
Brace abs like you're about to take a punch. Hips must not sag or pike — your whole body moves as one unit.
Progression path
Too hard
Incline push-up (hands on bench or wall)
Phase 1 (now)
Standard push-up · 3 × 10–15
Phase 2
Archer push-up — extend one arm wide
Phase 3
One-arm push-up progression, plyometric push-ups
Set tracker
Set 110–15 reps
✓
Set 210–15 reps
✓
Set 310–15 reps
✓
1:30
rest between sets
Watch forHips sagging (core fatigue — drop to knees rather than cheat). Chin jutting forward (neck strain). Flared elbows (shoulder impingement risk over time).
🔺
Pike push-up
3 × 8–12 reps 90 s rest Shoulders dominant
Right shoulder noteIf you experience a painless click on this exercise, substitute wide push-ups this week. Narrow your elbow path and ensure the crown of the head (not nose) goes toward the floor. Return to pike push-ups when click resolves.
Coaching cues
Start position
From push-up position, walk feet forward and raise hips until body forms an inverted V. Hips well above shoulders.
Head path
Lower the crown of your head toward the floor — not your nose or forehead. This keeps load on the shoulder, not the neck.
Push
Press back up to inverted V. Movement is almost entirely shoulder — minimal elbow flare needed here.
Why it matters
This is your gateway to handstand push-ups. The more vertical your hips, the harder. Gradually increase angle over phases.
Progression path
Too hard
Wide push-up (similar shoulder angle, less vertical load)
Phase 1 (now)
Pike push-up · 3 × 8–12 reps
Phase 2
Elevated pike push-up (feet on chair)
Phase 3
Wall-supported handstand push-up negatives
Set tracker
Set 18–12 reps
✓
Set 28–12 reps
✓
Set 38–12 reps
✓
1:30
rest between sets
💎
Diamond push-up
3 × 8 reps 90 s rest Triceps dominant
Coaching cues
Hand position
Form a diamond with thumbs and index fingers. Hands centred under your sternum — not too far forward.
Elbows
Elbows track back along ribcage as you lower — don't flare out. This isolates the triceps.
Range
Lower chest to finger level. Slower and controlled matters more than depth here.
Reps
8 reps is intentionally modest — hardest push variant in Phase 1. Quality beats quantity.
Progression path
Too hard
Close-grip push-up (hands 15 cm apart)
Phase 1 (now)
Diamond push-up · 3 × 8
Phase 2
Weighted diamond push-up (backpack)
Set tracker
Set 18 reps
✓
Set 28 reps
✓
Set 38 reps
✓
1:30
rest between sets
Watch forElbow pain on the outside of the joint — reduce reps or switch to close-grip. Wrist discomfort: rotate hands slightly outward.
🪑
Chair dip
3 × 10 reps 90 s rest Triceps · anterior delt
Coaching cues
Setup
Hands on edge of a sturdy chair, fingers forward. Feet flat on floor, knees bent 90°. Hips directly below hands.
Descent
Lower until upper arms parallel to floor (90° elbow). Keep torso upright. Elbows point back, not flaring wide.
Push
Drive through palms to full extension. Don't shrug shoulders at the top — keep them down and back throughout.
Depth limit
NEVER go deeper than 90° — excessive depth stresses the anterior shoulder capsule. The 90° stop is essential.
Progression path
Phase 1 (now)
Chair dip · knees bent, feet flat · 3 × 10
Phase 2
Feet elevated on second chair (more bodyweight)
Phase 3
Weighted dip (backpack)
Set tracker
Set 110 reps
✓
Set 210 reps
✓
Set 310 reps
✓
1:30
rest between sets
Watch forAnterior shoulder pain is the most common dip injury. If you feel it at the front of the shoulder, you're going too deep. Stop and reduce depth.
📏
Plank hold
3 × 30 s 60 s rest Core finisher
Coaching cues
Position
Forearms on floor, elbows under shoulders. Body forms a single straight line from head to heel.
The brace
Three-way brace: abs tight, glutes squeezed, quads engaged. All three simultaneously — not just one.
Breathing
Don't hold your breath. Breathe in a controlled 3-count exhale. Maintaining the brace through breathing is the actual skill.
Duration logic
30 s with a perfect brace beats 2 min of sagging hips. When you can hold 45 s with perfect form, advance the variation.
Progression path
Too hard
Knee plank — same brace cues
Phase 1 (now)
Forearm plank · 3 × 30 s
Phase 2
Straight-arm plank · shoulder tap · RKC plank
Phase 3
Weighted plank (backpack)
Set tracker
Set 130 s hold
✓
Set 230 s hold
✓
Set 330 s hold
✓
0:30
hold / rest timer

Cool-down — 5 min

Chest opener (doorframe stretch)45 s / side
✓
Shoulder cross-body stretch30 s / arm
✓
Tricep overhead stretch30 s / arm
✓
Child's pose / The Bow60 s
✓
Box breathing (4-4-4-4 / The Breath Prayer)5 cycles
✓
Tuesday — Cardio + Core
Aerobic capacity · Anti-rotation 40 min

Warm-up — 5 min

March in place (high knees, slow)60 s
Hip circles10 each direction
Leg swings front/back10 / leg
Jumping jacks (easy pace)30 s
Ankle circles + calf raises30 s
🪢
Jump rope / Marching in place
5 min continuousHR warm-up
No rope?
March in place with high knees, swinging arms as if turning a rope. Same cardiovascular effect.
Pace
Easy and rhythmic — you're ramping HR gradually. Should feel 4–5 out of 10 effort. Nasal breathing if possible.
Landing
Land on balls of feet, knees soft. Quiet landing = better mechanics. Protects ankles and knees.
Zone target
Zone 2: 105–123 bpm. Conversational pace. If you can't speak in full sentences, slow down.
🏃
High knees intervals
6 × 30 s on / 30 s offZone 4 cardio
Interval structure
30s WORK
30s REST
30s WORK
30s REST
30s WORK
30s REST
30s WORK
30s REST
30s WORK
30s REST
30s WORK
30s REST
Form
Drive knees to hip height. Arms pump in opposition. Stay on balls of feet throughout.
Intensity
Work intervals: genuine 8/10 effort. If you can hold a conversation, go faster.
Rest periods
Walk in place or stand and breathe — do not sit down. Keep blood moving.
Why it works
6 × 30/30 = 3 min total high-intensity work. Enough to stress anaerobic threshold without joint impact of sprinting.
Round tracker
Round 130 s on / 30 s off
✓
Round 230 s on / 30 s off
✓
Round 330 s on / 30 s off
✓
Round 430 s on / 30 s off
✓
Round 530 s on / 30 s off
✓
Round 630 s on / 30 s off
✓
0:30
interval timer
⛰️
Mountain climbers
3 × 20 reps60 s rest
Base position
Start in a straight-arm plank — hands under shoulders, body in a straight line. Don't let this collapse as you fatigue.
The drive
Drive one knee toward chest while other leg stays extended. Alternate quickly. Hips stay level — no rocking. 20 reps = 10 per leg.
Speed
Moderate pace — fast enough to elevate HR, slow enough to maintain plank integrity.
Breathing
Exhale as knee drives in. Don't hold breath — it spikes blood pressure. Rhythm matched to movement.
Set tracker
Set 120 reps
✓
Set 220 reps
✓
Set 320 reps
✓
1:00
rest between sets
🐛
Dead bug
3 × 8 reps / side60 s restDeep core
Start position
Lie on back. Arms reach to ceiling. Hips and knees at 90°, shins parallel to floor. Press lower back FLAT into floor — stays flat throughout.
The movement
Slowly extend opposite arm and leg away — right arm overhead, left leg out. Return under control. That's one rep. Alternate sides.
Non-negotiable
Lower back must stay in contact with floor at ALL times. The moment it arches, the rep is over. Shorten range before letting back lift.
Breathing
Exhale slowly as you extend limbs. Inhale as you return. The breath is the cue — don't skip it.
Set tracker
Set 18 / side
✓
Set 28 / side
✓
Set 38 / side
✓
1:00
rest between sets
⬛
Side plank
2 × 20 s / side45 s restLateral core
Setup
Forearm on floor, elbow directly under shoulder. Feet stacked or staggered. Lift hips — body forms a straight diagonal line head to heel.
The push
Drive hip TOWARD ceiling — don't just hold it up. Actively pushing creates more oblique engagement than passive holding.
Top arm
Rest hand on hip for now. When you can hold 35 s comfortably, extend arm toward ceiling.
Why it matters
Lateral core stability protects the spine in all rotational and carrying movements. Weak lateral core → back compensates → injury risk.
Set tracker
Set 1L20 s hold
✓
Set 1R20 s hold
✓
Set 2L20 s hold
✓
Set 2R20 s hold
✓
0:20
hold / rest

Cool-down — 5 min

Walk in place — slow HR down2 min
✓
Standing quad stretch30 s / leg
✓
Hip flexor lunge stretch30 s / side
✓
Seated hamstring stretch30 s / leg
✓
The Watchtower (supine twist)30 s / side
✓
Wednesday — Pull Strength
Back · Biceps · Rear delts40 min

Warm-up — 5 min

Shoulder rolls (forward + back)10 each direction
Band pull-apart or towel stretch2 × 15 light
Cat-cow / Bow and Rise — thoracic extension focus10 slow reps
Doorframe chest opener / The Tent Peg30 s hold
Scapular circles (arms out, draw big loops)10 each way
🔄
Inverted row (table)
3 × 8–12 reps90 s rest
Setup options
Lie under a sturdy table, grip the edge shoulder-width. Body straight, heels on floor. Or loop a towel around a door handle — lean back and row.
Scapula first
Before bending the elbows, retract shoulder blades (pinch together). Ensures the back — not the arms — does the work.
The pull
Drive elbows toward hips, not out to the sides. Chest reaches the table. Squeeze shoulder blades together hard at the top.
Descent
Lower under full control over 2 seconds. The eccentric (lowering) phase builds as much strength as the pull.
Set tracker
Set 18–12 reps
✓
Set 28–12 reps
✓
Set 38–12 reps
✓
1:30
rest between sets
🦸
Superman hold
3 × 10 reps, 3 s hold60 s rest
Start position
Lie face down, arms extended overhead. Forehead lightly on floor. Neutral starting point.
The lift
Simultaneously raise arms, chest, and legs off the floor. Squeeze glutes. Hold 3 seconds at top. Feel your entire back working.
Neck position
Keep gaze down toward floor — don't crane neck up. Neutral cervical spine throughout. Imagine a tennis ball between chin and chest.
Variation
Y-shape arms (45° from body) = more lat engagement. Focus on driving heels to ceiling = more glute.
Set tracker
Set 110 reps, 3 s hold
✓
Set 210 reps, 3 s hold
✓
Set 310 reps, 3 s hold
✓
1:00
rest between sets
↩️
Resistance band row
3 × 12 reps90 s rest
Setup
Band around door handle at chest height. Step back until tension. Row both handles to your lower ribs. No band: use filled backpack, hinge 45°, row to lower chest.
Elbow path
Drive elbows back past torso — close to ribcage, not flared wide. Wide elbows = rear delts. Close elbows = mid-back.
Shoulder blades
Retract fully at end of each rep — crack a walnut between shoulder blades. Hold 1 second.
Tempo
Pull 1 s, hold 1 s, return 2 s. The slow return builds thickness in mid-back.
Set tracker
Set 112 reps
✓
Set 212 reps
✓
Set 312 reps
✓
1:30
rest between sets
🎯
Face pull (band)
3 × 15 reps60 s restShoulder armour
Most important exercise in the programFace pulls target rear delts and external rotators — counteracting the rounded shoulders from years of pushing and desk work. Do this exercise for life. Light load, precise technique every time.
Setup
Band at face height (door handle at eye level). Hold both ends. Step back until tension. Pull toward face, hands ending beside ears.
The pull
Pull hands toward ears — elbows finish high and wide (above shoulder height). Think "hands beside ears" not "hands to chin".
External rotation
At full pull, externally rotate — knuckles point to ceiling, elbows stay high. This final rotation is the money movement for shoulder health.
Load
This is NOT a heavy exercise. Use light band. 15 quality reps beats 30 sloppy ones. Slow and deliberate — 2 s pull, 1 s hold, 2 s return.
Set tracker
Set 115 reps
✓
Set 215 reps
✓
Set 315 reps
✓
1:00
rest between sets
⚓
Hollow body hold
3 × 20 s60 s restGymnastic foundation
The shape
Lie on back. Lift shoulders and legs off floor — lower back pressed flat. Arms reach overhead. Shallow "banana" curve. Hold it.
Lower back
Lower back must stay in contact with floor throughout. If it arches, bend knees or raise legs higher. Never sacrifice this.
Breathing
Slow exhales out. Maintaining the brace while breathing is the actual skill being trained. Do NOT hold breath.
Progression feel
When 20 s feels easy, lower legs slightly toward horizontal. Closer to floor without arching = stronger hollow.
Set tracker
Set 120 s hold
✓
Set 220 s hold
✓
Set 320 s hold
✓
0:20
hold / rest

Cool-down — 5 min

Child's pose / The Bow (arms extended forward) — stretches lats60 s
✓
Thread-the-needle thoracic stretch30 s / side
✓
Doorframe bicep stretch30 s / arm
✓
Seated spinal twist / The Watchtower30 s / side
✓
Slow neck rolls (avoid full extension)60 s
✓
Thursday — Legs + Hinge
Quads · Glutes · Hamstrings40 min

Warm-up — 5 min

Ankle circles (both directions)10 each foot
Hip circles10 each direction
Bodyweight squat — slow (3 s down, pause)10 reps
Leg swings front/back + lateral10 / leg
Glute bridge — slow, feel the squeeze10 reps
🦵
Bodyweight squat
3 × 15–20 reps90 s rest
Foot position
Feet shoulder-width apart, toes turned out 15–30°. Find YOUR comfortable stance — hip anatomy varies. Heels rising? Widen stance.
The descent
Hips back and down simultaneously — not just knees forward. Think "sit back into a chair". Chest stays tall. 2–3 s down.
Knee tracking
Knees track over second toe — not caving inward. Push knees out with elbows on the way down if needed.
Depth
Hip crease at or below knee if mobility allows, without heel rise or butt wink. Quality depth beats forced depth.
The drive
Drive through full foot — heel, ball, all five toes. Squeeze glutes hard at the top.
Arms
Arms out in front for counterbalance, or hands behind head. Whatever helps you stay upright.
Set tracker
Set 115–20 reps
✓
Set 215–20 reps
✓
Set 315–20 reps
✓
1:30
rest between sets
Watch forKnee cave (valgus collapse) — push knees out actively every rep. Heel rise = ankle mobility limitation — elevate heels on folded towel short-term. Lower back rounding at depth = don't force beyond current mobility.
↰
Reverse lunge
3 × 10 reps / leg90 s rest
The step
Step one foot directly back. Lower back knee toward (not touching) floor. Front shin stays close to vertical.
Front knee
Front knee tracks over second toe. Weight is primarily through front heel, not toes.
Torso
Stay upright — don't lean forward. Hands on hips or in front for balance.
The drive
Push through front heel to return. Squeeze front glute as you come up. All reps on one side then switch.
Set tracker
Set 110 / leg
✓
Set 210 / leg
✓
Set 310 / leg
✓
1:30
rest between sets
🌉
Glute bridge
3 × 15 reps60 s rest
Start position
Lie on back, knees bent, feet flat hip-width apart. Feet ~30 cm from glutes — close enough to just touch heels with fingertips.
The drive
Squeeze glutes FIRST — before you lift. Drive hips up until body forms a straight line from knees to shoulders.
The hold
Hold 1–2 s at top with hard glute squeeze. Feel it in glutes, not lower back. If you feel it in back, move feet closer.
Descent
Lower slowly — 2 s down. Lightly touch floor and immediately drive back up without losing tension.
Set tracker
Set 115 reps
✓
Set 215 reps
✓
Set 315 reps
✓
1:00
rest between sets
🪜
Step-up (chair or step)
3 × 10 reps / leg90 s rest
Step height
Use a step that places knee at or just below 90° when foot is on it. Too high = knee stress. Too low = less training effect.
The drive
Place entire foot flat on step. Drive through heel of stepping foot to rise — resist pushing off back foot. Front leg does ALL the work.
Top position
Stand fully upright at top. Squeeze glute of working leg. Bring non-working foot up briefly before lowering.
Descent
Lower under full control — 2 s down. The eccentric phase is where strength adaptation happens.
Set tracker
Set 110 / leg
✓
Set 210 / leg
✓
Set 310 / leg
✓
1:30
rest between sets
Watch forPushing off the rear foot — most common cheat. Place rear toes only lightly on floor to force front leg to work. Knee pain usually means step is too high or you're leading with toes not heel.
⬆️
Calf raise
3 × 20 reps60 s restAchilles tendon health
Range
Full range is everything — lower heels as far below the step as possible, then rise as high as possible. The stretch at the bottom is where tendon adaptation happens.
Tempo
2 s up, 1 s hold at top, 3 s down. Slow descent loads the Achilles eccentrically — most therapeutic part for tendon health.
Foot position
Feet parallel, hip-width. Rotate through positions over 3 sets to hit all fibres of the gastrocnemius.
Single leg
When 3 × 20 double-leg feels easy, move to single-leg — roughly triples the load. Natural Phase 2 progression.
Set tracker
Set 120 reps
✓
Set 220 reps
✓
Set 320 reps
✓
1:00
rest between sets
Watch forSharp Achilles or calf pain — different from the muscle burn of high reps. Back off to flat-ground raises. Never bounce at the bottom.

Cool-down — 6 min (critical after leg day)

Walk in place — slow HR down90 s
✓
Standing quad stretch (hold wall)45 s / leg
✓
Deep lunge hip flexor stretch45 s / side
✓
Seated hamstring stretch45 s / leg
✓
Calf stretch against wall (straight + bent knee)30 s each / leg
✓
Pigeon pose / The Yielded Hip (or figure-4 glute stretch)60 s / side
✓
Friday — HIIT + Mobility
Tabata circuit · 4 moves · 4 rounds40 min

Warm-up — 5 min (especially important today)

March in place — slow build60 s
Jumping jacks — easy pace45 s
Hip circles + leg swings30 s each
Arm circles + chest opener30 s
5 slow burpees (no jump) — movement rehearsalfeel the pattern

4 rounds × 4 moves = 16 intervals. Each interval: 20 s work / 10 s rest. Total ~8 min. The timer runs the whole circuit automatically — press Start and follow it.

20s Burpee
10s rest
20s Jump squat
10s rest
20s Push-up
10s rest
20s Plank
10s rest

↑ That is one round. Repeat 4 times total.

Ready
0:20
Press Start
Round 1 of 4 · Move 1 of 4
Round tracker
💥
Burpee
20 s max effortMove 1
The sequence
Stand → squat, place hands → jump feet back to plank → chest to floor (optional) → jump feet to hands → jump up arms overhead. That's one rep.
Pacing
Aim for 4–6 clean reps in 20 s. Don't sacrifice form for speed.
The plank
When you jump back, land in a solid plank — hips don't sag. Every rep must hit a proper plank position.
Scale down
Step feet back instead of jumping. Remove the jump at the top. Step-burpee gives 80% benefit with far less joint stress.
🚀
Jump squat
20 s max effortMove 2
The squat
Lower into a squat — hip crease at or below knee. Arms swing back as you descend. Loading phase.
The launch
Drive arms forward and up explosively. Full hip and knee extension before leaving floor. Max height.
Landing
Land softly on balls of feet, absorbing into a squat. Knees tracking over toes. Land quietly.
Scale down
Remove jump — squat and rise onto tiptoes. Keeps explosive intent without impact. Use if leg DOMS is severe.
Watch forKnee valgus on landing (knees caving in) — stop immediately and switch to bodyweight squat if this occurs. Any sharp knee pain on landing = stop.
💪
Push-up (Tabata)
20 s max effortMove 3
Fatigue management
By round 3–4, full push-ups may not be possible. Drop to knee push-ups immediately — don't grind through broken form.
Pacing
Aim for consistent pace across all 4 rounds rather than all-out on round 1 and dying by round 3.
Core
Maintain plank integrity even in Tabata. A sagging push-up under fatigue compresses the lumbar spine repeatedly.
📏
Plank hold (Tabata)
20 s holdMove 4 — active rest
Active recovery
The plank last in the circuit brings HR down while core stays engaged — giving partial recovery before the next round.
Breathing
Use this interval to actively regulate breathing — slow the exhale, nasal breathe if possible. Preparing for the next round.
Don't skip it
Tempting to "rest" by sagging. Resist — the engagement protects the lower back from the demands of the other three moves.
🙆
Mobility block
15–20 min post-TabataActive recovery

After 5 days of training, your body carries accumulated tightness. Friday's mobility work restores the range you need to train well next week. Tick each one off as you complete it.

Hip flexor lunge stretch — deep, front knee over ankle60 s / side
✓
Thoracic rotation — kneeling, hand behind head, rotate open10 reps / side
✓
Child's pose → cobra / The Bow → The Rising flow5 full cycles
✓
Pigeon pose / The Yielded Hip — deep glute stretch90 s / side
✓
Seated hamstring stretch60 s / leg
✓
Doorframe chest opener / The Tent Peg45 s / side
✓
90/90 hip stretch / The Seated Watch60 s / side
✓
Supine twist / The Watchtower45 s / side
✓
Box breathing / The Breath Prayer (4-4-4-4)5 full cycles
✓
—
stretch timer
Saturday — Full Body (Active Recovery)
Move well, not hard40 min · low intensity

Warm-up — 5 min (gentle today)

Slow march in place60 s
Full body circles — neck, shoulders, hips, ankles in sequence2 min
Cat-cow / Bow and Rise (slow, full spinal range)10 reps
Standing forward fold / The Yielded Spine — hang and breathe30 s
3 deep bodyweight squats — slow, feel every jointno rush
🐻
Bear crawl
3 × 20 m60 s rest
Start position
On all fours — hands under shoulders, knees under hips. Lift knees 3–5 cm off floor. Hold this hover before you move.
The crawl
Move opposite hand and foot simultaneously — right hand, left foot forward. Keep knees hovering throughout. Never let them touch down.
Hips
Hips stay level — no rocking side to side or rising. Imagine balancing a glass of water on your lower back.
Pace
Deliberately slow — 3–4 seconds per step. Slow = more shoulder stability demand, more core engagement.
Set tracker
Set 120 m crawl
✓
Set 220 m crawl
✓
Set 320 m crawl
✓
1:00
rest between sets
🔄
Push-up to Tent Peg (downward dog)
3 × 10 reps60 s rest
The push-up
Full push-up as Day 1 — today's tempo is slower. 3 s down, 1 s up.
The transition
From top of push-up, push hips back and up into the Tent Peg — inverted V. Arms and legs straight, heels pressing toward floor.
Hold
Hold 2–3 s at top. Pedal heels alternately to stretch calves. Let head hang between arms. Breathe here.
Return
Lower hips back to plank, then descend into next push-up. One fluid movement, not two separate exercises.
Set tracker
Set 110 reps
✓
Set 210 reps
✓
Set 310 reps
✓
1:00
rest between sets
↔️
Lateral lunge
3 × 10 reps / side75 s rest
The step
Step wide to one side. Foot points forward or slightly out. Shift weight onto stepping leg, pushing hips back as you lower.
The load
Sit into the hip of stepping leg — knee bends, hip goes back, chest stays upright. Non-stepping leg stays straight. Feel deep inner thigh stretch.
Depth
Go as deep as hip mobility allows without heel rising or torso collapsing. The inner thigh stretch is your depth indicator.
Drive
Push through full foot of bent leg to return. Squeeze glute of working leg at top.
Set tracker
Set 110 / side
✓
Set 210 / side
✓
Set 310 / side
✓
1:15
rest between sets
⚖️
Single-leg deadlift
3 × 8 reps / leg75 s rest
Start position
Stand on one leg, soft bend in standing knee. Fix gaze on a point 2 m ahead on floor — stabilises balance.
The hinge
Hinge at the hip — torso tilts forward as non-standing leg extends back. Body like a seesaw pivoting at the hip. Spine stays neutral.
Depth
Lower until torso roughly parallel to floor (or as far as hamstring flexibility allows without rounding back).
Kickstand option
Let rear toe lightly touch floor between reps. Removes 80% of balance demand while preserving the hip hinge training.
Set tracker
Set 18 / leg
✓
Set 28 / leg
✓
Set 38 / leg
✓
1:15
rest between sets
Watch forLower back rounding at depth — reduce range and work hamstring flexibility separately. Hip rotation (lifted hip dropping) = hip abductor weakness. Use kickstand variation and progress gradually.
🚶
Long walk / light jog
20 minZone 1–2 onlyActive recovery
HR target
Under 130 bpm throughout. Fully conversational pace. This is recovery, not training. Don't push it.
Options
A: Brisk walk 20 min. B: Walk 2 min / easy jog 1 min × 6. C: Continuous easy jog 20 min if legs feel good.
Outdoors preferred
Morning sunlight regulates circadian rhythm, which affects recovery hormone output overnight. Walk tall — treat it as loaded posture practice.
Mindset
No phone scrolling. Use the walk for prayer, reflection, gratitude. The psychological reset is part of the training benefit.
20:00
walk timer

Cool-down — 5 min

Standing quad stretch30 s / leg
✓
Hip flexor lunge stretch45 s / side
✓
Seated hamstring stretch45 s / leg
✓
The Watchtower (supine twist)45 s / side
✓
The Breath Prayer (box breathing 4-4-4-4)5 cycles
✓

Sunday — Full Rest 🙏

Non-negotiable. The adaptation from the entire week happens here — not during training, but during recovery. Sleep, hydration, protein, and peace.

Sleep — aim for 8 hrs minimumtonight
✓
Hydrate — 2–3 L water across the dayall day
✓
Protein — hit your daily target even on rest daymeals
✓
Optional: 10 min gentle stretch or foam rollingmorning
✓
No structured training — walks are fineall day
✓
Reflect — what felt strong? What needs work?evening
✓

"He gives strength to the weary and increases the power of the weak." — Isaiah 40:29

Week 2 — Build intensity

Same exercises, more demand. Add 1–2 reps to any set where you hit the top of last week's range across all three sets. If you didn't hit the top last week, repeat week 1's numbers. No rush — connective tissue adaptation requires patience. The +2 rep rule is conditional, not automatic.

Monday — Push Strength Week 2
Chest · Shoulders · Triceps35 min

Warm-up — 5 min (never skip)

Arm circles (forward + back)30 s each direction
Shoulder rolls + chest opener / The Tent Peg10 reps slow
Scapular push-up (on knees)2 × 10
Bow and Rise + wrist circles60 s
5 slow push-ups — 1 s pause at bottom this weekfeel the bottom position
💪
Standard push-up +2 reps
3 × 12–17 reps90 s rest
Week-over-week
Week 1 target3 × 10–15 reps
Week 2 target3 × 12–17 reps (+2)
Week 2 focus
Form check
Movement should feel more automatic. Use the extra mental bandwidth to tighten technique — full range, 2 s controlled descent, no hip sag.
New cue
Add a 1 s pause at the bottom (chest just off floor) before pushing up. Removes bounce/momentum and builds real strength through the hardest part of the range.
If stuck at 15
Totally fine — repeat 3 × 10–15 again this week rather than forcing reps with bad form. Progression is not linear every week.
Set tracker
Set 112–17 reps
✓
Set 212–17 reps
✓
Set 312–17 reps
✓
1:30
rest between sets
🔺
Pike push-up +2 reps
3 × 10–14 reps90 s rest
Right shoulder noteIf the painless click is still present, continue with wide push-ups as a substitute for this exercise. Return to pike push-ups once the click has resolved for 2+ consecutive sessions. Face pulls before this session help prime the rotator cuff.
Week-over-week
Week 1 target3 × 8–12 reps
Week 2 target3 × 10–14 reps (+2)
Week 2 focus
Hip height
If last week felt easy, raise hips slightly higher (more vertical = more shoulder load) rather than just chasing extra reps in the same shape.
Head path re-check
Crown of head toward floor — not nose. This drifts as fatigue sets in. Re-check every session.
Set tracker
Set 110–14 reps
✓
Set 210–14 reps
✓
Set 310–14 reps
✓
1:30
rest between sets
💎
Diamond push-up +1 rep
3 × 9–10 reps90 s rest
Week-over-week
Week 1 target3 × 8 reps
Week 2 target3 × 9–10 reps (+1–2, smaller jump intentional)
Week 2 focus
Smaller jump on purpose
Diamonds are the hardest push variant in Phase 1. Progress here is intentionally slower — 1–2 reps, not the full 2 of other moves. Don't force more.
Elbow tracking
Re-check elbows track back along ribcage weekly. As reps increase this is the cue most likely to break down first.
Set tracker
Set 19–10 reps
✓
Set 29–10 reps
✓
Set 39–10 reps
✓
1:30
rest between sets
🪑
Chair dip +2 reps
3 × 12 reps90 s rest
Week-over-week
Week 1 target3 × 10 reps
Week 2 target3 × 12 reps (+2)
Week 2 focus
Depth discipline
As reps increase, temptation is to shorten range. Don't. The 90° depth stop matters MORE in week 2, not less.
Shoulder check
Any anterior shoulder pinch last week? If so, raise chair height slightly to reduce depth and reassess before progressing further.
Set tracker
Set 112 reps
✓
Set 212 reps
✓
Set 312 reps
✓
1:30
rest between sets
📏
Plank hold +5 s
3 × 35 s60 s rest
Week-over-week
Week 1 target3 × 30 s
Week 2 target3 × 35 s (+5 s)
Week 2 focus
Quality over duration
A perfect 35 s brace beats a 60 s hold with sagging hips. If form breaks before 35 s, stop the set — that's your real number.
Phase 2 approach
When you can comfortably hold 45–50 s with a tight brace (likely week 3–4), you're ready for the straight-arm plank in Phase 2.
Set tracker
Set 135 s hold
✓
Set 235 s hold
✓
Set 335 s hold
✓
0:35
hold / rest

Cool-down — 5 min

Chest opener / The Tent Peg45 s / side
✓
Shoulder cross-body stretch30 s / arm
✓
Tricep overhead stretch30 s / arm
✓
The Bow (child's pose)60 s
✓
The Breath Prayer (4-4-4-4)5 cycles
✓
Tuesday — Cardio + Core Week 2
+1 interval · +4 climbers · +5 s holds
All progressions this week
Jump rope warm-upUnchanged — notice if it feels easier (aerobic adaptation)
High knees intervals7 × 30 s on / 30 s off (+1 round)
Mountain climbers3 × 24 reps (12 / leg) (+4 reps)
Dead bug3 × 10 reps / side (+2)
Side plank2 × 25 s / side (+5 s)
Right shoulder note — mountain climbersMountain climbers load the shoulder in a straight-arm plank. Monitor the right shoulder during these. If the clicking sensation appears here too, note it and report back. If it doesn't, that's useful information: the click is specific to the vertical loading angle of pike push-ups.
🏃
High knees 7 rounds
30s
30s
30s
30s
30s
30s
30s
30s
30s
30s
30s
30s
30s ROUND 7
30s
Round 130 s on / 30 s off
✓
Round 230 s on / 30 s off
✓
Round 330 s on / 30 s off
✓
Round 430 s on / 30 s off
✓
Round 530 s on / 30 s off
✓
Round 630 s on / 30 s off
✓
Round 7 ⬆️30 s on / 30 s off
✓
0:30
⛰️
Mountain climbers 24 reps
Set 124 reps (12/leg)
✓
Set 224 reps (12/leg)
✓
Set 324 reps (12/leg)
✓
1:00
🐛
Dead bug 10 reps/side
Week 2 cue
Exhale for a full 3 counts as you extend the limbs. The slower exhale makes deep core engagement more deliberate and harder to cheat.
Set 110 / side
✓
Set 210 / side
✓
Set 310 / side
✓
1:00
⬛
Side plank 25 s
Week 2 cue
Actively push the hip toward the ceiling — don't just hold it up. The active push recruits more lateral core than passive holding.
Set 1L25 s hold
✓
Set 1R25 s hold
✓
Set 2L25 s hold
✓
Set 2R25 s hold
✓
0:25
Wednesday — Pull Strength Week 2
+2 reps all exercises · face pull +5 reps
All progressions this week
Inverted row3 × 10–14 reps (+2)
Superman hold3 × 12 reps, 3 s hold (+2)
Band row3 × 14 reps (+2)
Face pull3 × 20 reps (+5 — this exercise allows faster progression)
Hollow body hold3 × 25 s (+5 s)

All coaching cues and technique notes are identical to Week 1. Focus on improving the quality of each rep — especially the 1 s scapular retraction hold at the top of each row movement.

Inverted row × 310–14 reps
✓
Superman × 312 reps, 3 s hold
✓
Band row × 314 reps
✓
Face pull × 320 reps
✓
Hollow body × 325 s hold
✓
Thursday — Legs + Hinge Week 2
+3 squats · +2 lunges · +2 bridges · +2 step-ups · +5 calf raises
All progressions this week
Bodyweight squat3 × 18–23 reps (+3)
Reverse lunge3 × 12 / leg (+2)
Glute bridge3 × 17 reps (+2)
Step-up3 × 12 / leg (+2)
Calf raise3 × 25 reps (+5)
BW squat × 318–23 reps
✓
Rev lunge × 312 / leg
✓
Glute bridge × 317 reps
✓
Step-up × 312 / leg
✓
Calf raise × 325 reps
✓
Friday — HIIT + Mobility Week 2
Tabata identical — pace improvement is the progression
Ready
0:20
Press Start
Round 1 of 4 · Move 1 of 4
Week 2 HIIT focus
Tabata structureIdentical — 4 moves × 4 rounds × 20/10 s
BurpeesTarget 5–7 reps per interval (was 4–6)
Jump squatsTarget 8–10 reps per interval (was 6–8)
Push-upsAim for 1 more rep per interval than last week
PlankSame hold — focus on tighter brace under greater fatigue
Mobility blockIdentical — add 5 s to pigeon pose this week

If you matched last week's round counts, that's the adaptation — you'll notice it feels slightly more manageable. True progress is doing the same work with less perceived effort, not just doing more work.

Saturday — Full Body Week 2
+2 reps or +5 s all exercises · walk unchanged
All progressions this week
Bear crawl3 × 25 m (+5 m, or slower with better control)
Push-up to Tent Peg3 × 12 reps (+2)
Lateral lunge3 × 12 / side (+2) — or go slightly deeper
Single-leg deadlift3 × 10 / leg (+2) — note any L/R asymmetry
Walk / jog20 min unchanged — notice if Zone 2 feels easier
Bear crawl × 325 m
✓
Push-up to Tent Peg × 312 reps
✓
Lateral lunge × 312 / side
✓
Single-leg DL × 310 / leg
✓
Walk / jog20 min Zone 1–2
✓

Sunday — Full Rest 🙏

Week 2 complete. The adaptation from both weeks is consolidating. Growth happens here, not during training. Sleep 8+ hrs, hit protein, hydrate well.

"He who began a good work in you will carry it on to completion." — Philippians 1:6

Week 3 — Maximum base load

The hardest week of Phase 1. You're close to the top of Phase 1's rep ranges. This week pushes you there. Expect DOMS to be lower than week 1 — your connective tissue has adapted. This week earns next week's deload. Push with discipline, not ego.

Monday — Push Strength Week 3 — Peak load
Week 3 targets
Push-up3 × 14–17 reps
Pike push-up (or wide sub)3 × 12–14 reps
Diamond push-up3 × 10–12 reps
Chair dip3 × 14 reps
Plank hold3 × 40 s
Week 3 technique focus — push-upsAdd a 2 s pause at the bottom of every rep this week (not just the warm-up sets). This time-under-tension increase makes week 3 significantly harder than the rep count suggests and builds the deep chest strength that translates to Phase 2 variations.
Push-up × 314–17 reps · 2 s pause at bottom
✓
Pike push-up × 312–14 reps
✓
Diamond × 310–12 reps
✓
Chair dip × 314 reps
✓
Plank × 340 s hold
✓
1:30
Tuesday — Cardio + Core Week 3
High knees intervals8 × 30 s on / 30 s off
Mountain climbers3 × 28 reps (14/leg)
Dead bug3 × 12 reps / side
Side plank3 × 30 s / side (add a set)
High knees × 830 s on / 30 s off
✓
Mtn climbers × 328 reps
✓
Dead bug × 312 / side
✓
Side plank × 330 s / side
✓
Wednesday — Pull Strength Week 3
Inverted row3 × 12–15 reps · add 2 s eccentric
Superman hold3 × 12 reps, 5 s hold (was 3 s)
Band row3 × 15 reps
Face pull3 × 20 reps · focus on external rotation quality
Hollow body3 × 30 s · lower legs 5° closer to floor
Inverted row × 312–15 reps
✓
Superman × 312 reps, 5 s hold
✓
Band row × 315 reps
✓
Face pull × 320 reps
✓
Hollow body × 330 s hold
✓
Thursday — Legs + Hinge Week 3
Bodyweight squat4 × 20 reps (add a set)
Reverse lunge3 × 14 / leg
Glute bridge3 × 20 reps · add 2 s hold at top
Step-up3 × 14 / leg
Calf raise3 × 25 reps · add slow 4 s eccentric
BW squat × 420 reps
✓
Rev lunge × 314 / leg
✓
Glute bridge × 320 reps · 2 s hold
✓
Step-up × 314 / leg
✓
Calf raise × 325 reps · 4 s down
✓
Friday — HIIT + Mobility Week 3
Ready
0:20
Press Start
Round 1 of 4 · Move 1 of 4
Tabata structureIdentical — this is week 3's hardest session
BurpeesTarget 6–8 reps per interval — add push-up at the bottom
Jump squatsMaximum height focus — quality over quantity
Push-upsSame target as week 2 — focus on maintaining form in rounds 3–4
Mobility blockAdd 10 s to all holds this week — you've earned deeper range
Saturday — Full Body Week 3
Bear crawl4 × 25 m (add a set) · try lateral crawl in 1 set
Push-up to Tent Peg3 × 12 reps · add 3 s hold in the Tent Peg position
Lateral lunge3 × 12 / side · go deeper if mobility allows
Single-leg deadlift3 × 10 / leg · add 2 s hold at the hinge position
Walk / jog20 min · increase to Option B or C if aerobic base allows
Bear crawl × 425 m
✓
Push-up to Tent Peg × 312 reps · 3 s hold
✓
Lateral lunge × 312 / side
✓
Single-leg DL × 310 / leg · 2 s hold
✓
Walk / jog20 min
✓

Sunday — Full Rest 🙏

Week 3 was the hardest of Phase 1. Next week is the deload — your reward. Trust the process. All the strength you've built this week consolidates during today's rest.

"Come to me, all who are weary and burdened, and I will give you rest." — Matthew 11:28

Week 4 — Deload (−40% volume)

All volumes drop 40% — cut sets or reps but keep intensity the same. Do NOT skip the deload. This is when supercompensation happens: your body overadapts beyond the stimulus it received in weeks 1–3. Gains consolidate during deloads, not during hard training weeks. You will feel strong. That's correct.

Monday — Push Strength Deload Week
Deload rule — 40% volume reductionDrop the number of sets from 3 to 2 for all exercises this week. Keep the same rep ranges and rest periods. The weight/intensity does NOT drop — only the volume. This protects the strength you've built while allowing full recovery before Phase 2.
Deload targets (2 sets each)
Push-up2 × 14–17 reps (drop 1 set)
Pike push-up (or wide sub)2 × 12–14 reps
Diamond push-up2 × 10–12 reps
Chair dip2 × 14 reps
Plank hold2 × 40 s
Push-up × 214–17 reps
✓
Pike push-up × 212–14 reps
✓
Diamond × 210–12 reps
✓
Chair dip × 214 reps
✓
Plank × 240 s hold
✓
1:30
Tuesday — Cardio + Core Deload Week
Cardio deload strategyDrop interval count by ~40% (from 8 back to 5). Keep the same effort level per interval. Core exercises: drop from 3 sets to 2.
High knees intervals5 × 30 s on / 30 s off (was 8)
Mountain climbers2 × 20 reps
Dead bug2 × 10 / side
Side plank2 × 30 s / side
High knees × 530 s on / 30 s off
✓
Mtn climbers × 220 reps
✓
Dead bug × 210 / side
✓
Side plank × 230 s / side
✓
Wednesday — Pull Strength Deload Week
Inverted row2 × 12–15 reps
Superman hold2 × 12 reps, 5 s hold
Band row2 × 15 reps
Face pull2 × 20 reps
Hollow body2 × 30 s
Inverted row × 212–15 reps
✓
Superman × 212 reps, 5 s hold
✓
Band row × 215 reps
✓
Face pull × 220 reps
✓
Hollow body × 230 s hold
✓
Thursday — Legs + Hinge Deload Week
Bodyweight squat2 × 20 reps
Reverse lunge2 × 12 / leg
Glute bridge2 × 15 reps
Step-up2 × 10 / leg
Calf raise2 × 20 reps
BW squat × 220 reps
✓
Rev lunge × 212 / leg
✓
Glute bridge × 215 reps
✓
Step-up × 210 / leg
✓
Calf raise × 220 reps
✓
Friday — HIIT (Deload) 2 rounds only
Deload Tabata — 2 rounds onlyRun the timer but stop after round 2. The same moves, same effort, 50% of the total volume. Follow with the full mobility block — this week the mobility is the priority, not the HIIT.
Ready
0:20
Press Start · Stop after Round 2
Round 1 of 4 · Move 1 of 4

After completing 2 rounds (8 intervals), stop and move directly to the full mobility block from the Week 1 Friday guide. Take your time — spend 20 minutes here this week.

Saturday — Full Body Deload Week
Saturday deloadThis is already the lowest-intensity day. This week, drop one set from bear crawls and push-up-to-Tent-Peg, and keep everything else identical. Extend the walk to 30 minutes — this week the walk IS the primary training stimulus.
Bear crawl2 × 25 m
Push-up to Tent Peg2 × 12 reps
Lateral lunge3 × 12 / side (unchanged)
Single-leg deadlift2 × 10 / leg
Walk / jog30 min (extended this week)
Bear crawl × 225 m
✓
Push-up to Tent Peg × 212 reps
✓
Lateral lunge × 312 / side
✓
Single-leg DL × 210 / leg
✓
Walk / jog30 min Zone 1–2
✓

Sunday — Phase 1 Complete 🏆

You've completed all four weeks of Phase 1. Supercompensation is happening right now. Next week begins Phase 2 — harder variations, increased intensity, EMOM conditioning. You've earned the right to be there.

Reflect — what improved most over 4 weeks?journal
✓
Note your right shoulder status — still clicking?assess
✓
Note any asymmetries from single-leg worknote
✓
Creatine, Vitamin D3+K2, Magnesium — restocked?check
✓
Phase 2 begins Monday — archer push-ups, EMOM, BSSready
✓

"I can do all things through Christ who strengthens me." — Philippians 4:13