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Bodyweight Bootstrap · 3-day

No gym required

Bodyweight Bootstrap · 3-day

Three full-body bodyweight sessions a week. Push-ups, pull-ups, squats, planks. Progress by reps and harder variations.

Built for travel, no-gym days, or anyone starting from zero. Move from regular push-ups to archer to pistol; from inverted rows to pull-ups; from air squats to pistol squats. Classic gymnastic strength progression.

bodyweightno equipmenttravelcalisthenicsbeginner

Sample week

The full template is what gets cloned into your account.

Mon

Push focus

4 lifts

  • Push-Up

    4×AMRAP

  • Air Squat

    4×20

  • Plank

    3×60s

  • Jump Squat

    3×10

Wed

Pull focus

4 lifts

  • Inverted Row

    4×AMRAP

  • Reverse Lunge

    3×10 each

  • Side Plank

    3×30s each

  • Hollow Body Hold

    3×30s

Fri

Total Body Conditioning

4 lifts

  • Burpee

    4×10

  • Mountain Climber

    4×30

  • Bear Crawl

    3×30 ft

  • Plank

    3×60s