bodyweight.
Train at home
$39
- Length
- 6 months
- Food
- Meal plans in grams
- Format
- Edition
- Men'sWomen's
No gym. Three days on the floor, with a table and a bar if you have one. Every move has harder versions to climb.
Days a week
- 3
- 4
Where
- Gym
- Home
What's in it
Two weeks to learn the moves, then four blocks of six weeks. Every session set by set.
Your meal plan, picked from your job and your weight. Every meal in grams, with swaps and a shopping list.
Start and end pictures for every move, the steps, what to watch for and the swaps.
A day from the plan
Week 3, Monday
- Split squat3 × 8–15 · rest 90 s
- Push-up4 × 6–15 · rest 90 s
- Table row3 × 8–15 · rest 90 s
Red set: go until you can't do another rep.
Week 3, Monday
- Split squat3 × 8–15 · rest 90 s
- Single-leg hip thrust3 × 10–15 · rest 60 s
- Table row3 × 8–15 · rest 90 s
Red set: go until you can't do another rep.
What you eat
2,750 caloriesa day
Breakfast
- Greek yoghurt, 0% fat250 g
- Oats70 g
- Blueberries100 g
- Peanut butter60 g
2,000 caloriesa day
Breakfast
- Greek yoghurt, 0% fat250 g
- Oats40 g
- Blueberries100 g
- Peanut butter40 g
What you need
- A floor, and a table or bar if you have one
- A kitchen scale
- A bathroom scale
- Your phone, to open the PDF
Questions
What do I need?
A floor, a sturdy table, a chair and a towel, plus a loop band. A pull-up bar helps, but you can start without one.
I can't do a single push-up.
Then you start lower on the ladder, with your hands on the table. Each step up is a harder version.
Can I build muscle without weights?
Yes, if each set gets close to failure. That is what the ladder is for.