Bodyweight Foundation

4 weeks of structured full-body training you can do anywhere — at home, on the road, in a hotel room. No gym, no barbell, no dumbbells required. All you need is floor space and a wall. A doorframe pull-up bar (~$20 at any hardware store) is strongly recommended but not required — Superman substitutions are called out in the pull day if you don't have a bar. Three days a week: Day 1 is push + squat, Day 2 is pull + hinge, Day 3 is full-body flow with conditioning. Every week the exercises get harder — push-ups progress from incline (hands on a chair) to full to tempo; pull work progresses from dead hangs to negatives to full reps; squats add pauses, unilateral work, and jump variations. Real progression without adding weight. Built for absolute novices AND experienced lifters between gym access — someone on the road for a month who needs to keep training, or someone waiting for a gym membership to start. RPE-based (rate of perceived exertion) since bodyweight has no 1RM anchor. SCHEDULE: Train 3 days a week. Recommended: Mon / Wed / Fri (or Tue / Thu / Sat). Always at least 1 rest day between sessions. Take 2 consecutive days off at week's end for full recovery. Each session runs 30-45 minutes.

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Track this program in the SwoleX app — log sets, auto-post sessions, share your progress.