Home Strength Training – Bodyweight

About the plan

12-week plan for gaining strength at home without any gym equipment, with three full-body sessions on Monday, Wednesday and Friday. Since there is no load to add, progression happens in three ways: the exercise variation gets harder with each four-week block, reps go up within the block and rest between sets gets shorter. Block 1 builds the movement pattern with incline push-ups, squats and glute bridges; block 2 moves on to floor push-ups, step-ups and single-leg bridges; block 3 reaches decline push-ups, pistol squats, pike push-ups and diamond push-ups. Weeks 4 and 8 are light and week 12 is an assessment. You only need a sturdy chair and a solid table or counter for the inverted rows, which are the only pulling exercise in the plan — if you have a doorway pull-up bar, use it instead. Each session ends with a hip and hamstring stretch.