Home Bodyweight Start

Who it’s for

No gym access or equipment; need to build a consistent habit.

How it works

Progression happens through leverage, not load: wall push-ups, elevated push-ups, knee push-ups, then standard push-ups. Your body doesn't know how much weight is on a bar; it only senses tension and time under tension.

Weekly layout

How load increases

Double progression: start at 3 sets of 8, work up to 3 sets of 15, move to a harder variation, and restart at 8 reps.

Deload

Every fourth week: same exercises, but one-third fewer sets.