Beginner
Bodyweight: 3-day workout program
Push, pull, squat and core. No equipment needed.
- Frequency
- 3 days / week
- Session
- ~40 min
- Equipment
- A bar to hang from, nothing else
Who is it for?
Training at home, travelling, or between gym memberships.
How is it organised?
Four patterns — push, pull, squat, brace — trained with your own bodyweight. Load goes up by changing leverage and tempo instead of adding plates.
How do you progress?
When a set gets easy, slow the lowering phase to three seconds, then move to the harder variation listed on each exercise page.
The sessions
These are sample plans to adapt to your level and equipment. Open an exercise to see its technique.
Pull
Legs & core
Before your next session
How do you track progressive overload? Sets, reps and rest: how do you read a workout?STARK is a strength training tracker for iPhone and Apple Watch. Log sets, repetitions and weights, then follow your progress. Core features are free. Explore STARK’s features