Bodyweight Progression Steps
Progress comes from leverage, not extra weight
Who it’s for
You train at home or at an outdoor park, with no gym access or plans to join one.
How it works
Six movement patterns — pull-up, row, push-up, dip, squat, and hinge — each with its own difficulty ladder. Find the hardest step you can perform for 3 sets of 5, build it up to 3 sets of 8, then move to the next. Stop every set one rep short of failure.
Weekly layout
How load increases
Advance to the next step when you reach 3 sets of 8. For isometric holds, advance at 3 sets of 30 seconds. If you can't hit 3x5, step back one level. Bodyweight training yields strength gains comparable to barbells: direct comparisons show that matched-load push-ups and bench presses yield identical gains in max strength and muscle thickness.
Deload
Every 6th week: drop down one step in difficulty, keep volume the same.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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