Hard Day, Easy Day
Six weeks of bodyweight training, four days a week. Two hard days on tougher variations, two easy days on simple ones for more reps.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 4
- Level
- Beginner to Intermediate
- Gear
- A pull-up bar, a floor and a step or sofa edge for the feet-up push-ups. The rows use a bar set low, or a sturdy table edge.
The sessions Four 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 Hard Day A
- Close Push-up 4 × 6-10
- Chin-up or Inverted Row 4 × 4-6
- Curtsey Squat 4 × 8 each
- V-up 3 × 8
Two minutes between sets. If a set drops under the low number, the next set is the easier option.
Day 2 Easy Day A
- Wide Push-up 3 × 12-15
- Bodyweight Squat 3 × 20
- Inverted Row 3 × 10-12
- Glute Bridge 3 × 20
- Bent-Knee Hip Raise 2 × 15
One minute between sets. Nothing today should be a grind.
Day 3 Hard Day B
- Decline Push-up 4 × 6-8
- Pull-up or Inverted Row 4 × 3-5
- Single-Leg Glute Bridge 4 × 10 each
- Lateral Bound 3 × 5 each
- Push-up to Side Plank 2 × 5 each
Two minutes between sets. Bounds: land quietly and hold the landing for a second.
Day 4 Easy Day B
- Push-up 3 × 12
- Walking Lunge 3 × 20 steps
- Superman 3 × 12
- Cross-Body Crunch 2 × 15 each
- Dead Hang 3 × 30 sec
One minute between sets. Finish on the hangs and let the shoulders open.
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
Get all 6 weeks free with a trainer.
Ask your trainer
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