1. Setup
The starting position for the movement — where your hands, feet, and body should be before the first rep. Get this right and the rest of the rep takes care of itself.
Train Smarter
Training Guide
No gym, no problem — here's how to get the most out of every session, every rep, every week.
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2. Working Phase
The part of the rep doing the actual work — lowering under control (red) or driving up with power (lime). This is where the muscle damage and growth stimulus happens.
3. Return
Back to the start position, under control — not a drop. A controlled return is a free extra rep of tension every single time.
FORM PRINCIPLES
🐢 Tempo Over Speed
Every exercise in this program calls out a specific lowering (eccentric) speed for a reason — slow negatives are what make bodyweight training actually build muscle without added weight. If a set feels easy, you're moving too fast, not lifting too little.
🎯 Full Range Every Rep
Partial reps are how bodyweight training stops working. Chase full range of motion before you chase more reps — a clean set of 8 beats a sloppy set of 15.
📈 Progressive Overload, No Gym Required
You can't just add plates at home, so progress comes from: more reps, slower tempo, a heavier backpack, a longer hold, or a harder variation (e.g. Chair Dips → Chair Dips Slow Tempo). Push one of those every week.
🔥 Warm Up Every Session
Every training day opens with 10 minutes of warm-up cardio before the first working set — don't skip it. Cold muscles and joints are how home workouts turn into injuries.
YOUR WEEK AT A GLANCE
MONBack, Triceps & Abs
Rows and back extensions to build width and thickness, tricep isolation, and a core finisher.
TUEBiceps, Shoulders & Chest
Curls with household weight, pressing work for shoulder width, and push-up volume for chest.
WEDShoulders, Triceps & Abs
Heavier press day, elbows-in tricep work, and a longer core circuit to finish the week's midpoint strong.
THUBiceps & Back
Heavier curls, chin-ups, and the toughest back session of the week — feet-elevated rows and drop sets.
FRILegs — End The Week Strong
Single-leg strength and volume work — split squats, single-leg RDLs, and a jump squat finisher.
FAQ
What if I can't finish all the reps?
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Do as many clean reps as you can with full range of motion, rest a little longer, then finish the set. Never sacrifice form to hit a number.
How long should I rest between sets?
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60–90 seconds for most exercises, longer (2–3 min) for the heaviest compound movements like chin-ups and feet-elevated rows.
Can I swap exercises around?
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Yes — keep the muscle groups matched to the day. If an exercise needs equipment you don't have (like a door for towel curls), sub in another exercise from the same muscle block.
How do I know when to progress?
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When you can complete every set at the top of the rep range with clean form, it's time to add reps, slow the tempo down, or add resistance.