Bodyweight Foundations
Eight weeks of push-ups, squats and chin-ups. A bar to hang from and a step or bench are all it asks.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- A pull-up bar, a bench or sturdy step, floor space
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Full Body A
- Bodyweight Squat 3 × 12
- Push-up or Incline Push-up 3 × 8
- Chin-up or Assisted Pull-up 3 × 5
- Plank 3 × 30 sec
Rest 2 min between sets. Slow down before you make anything harder.
Day 2 Full Body B
- Walking Lunge 3 × 10 steps
- Bench Dip 3 × 10
- Pull-up or Assisted Pull-up 3 × 5
- Glute Bridge 3 × 12
- Dead Bug 3 × 10
Lunges: long step, back knee to just above the floor.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Lats · Abdominals · Chest · Quadriceps · Glutes · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A pull-up bar, a bench or sturdy step, floor space. Train 2 or 3 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Bodyweight Foundations” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
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Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.