About this program
Progressive push-up, row, and squat variations to build baseline bodyweight strength.
Program breakdown
Week 1 preview- Incline Push-ups3 × 10Rest 60s
- Knee Push-ups3 × 10Rest 60s
- Pike Push-ups3 × 8Rest 60s
- Bench Dips3 × 10Rest 60s
- Wall Handstand Hold3 × 20sRest 45s
Bodyweight Strength Beginner 2
Progressive push-up, row, and squat variations to build baseline bodyweight strength.
Week 1
Day 1 · Week 1 Day 1 — Push
Progressive week 1 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Incline Push-ups | 3 | 10 | 60s | |
| Knee Push-ups | 3 | 10 | 60s | |
| Pike Push-ups | 3 | 8 | 60s | |
| Bench Dips | 3 | 10 | 60s | |
| Wall Handstand Hold | 3 | 20s | 45s |
Day 2 · Week 1 Day 2 — Pull
Progressive week 1 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Hang | 3 | 20s | 60s | |
| Scapular Pulls | 3 | 8 | 45s | |
| Ring Rows | 3 | 10 | 60s | |
| Band-Assisted Pull-ups | 3 | 6 | 90s | |
| Australian Pull-ups | 3 | 10 | 60s |
Day 3 · Week 1 Day 3 — Legs
Progressive week 1 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Bodyweight Squats | 3 | 15 | 45s | |
| Split Squats | 3 | 10 ea | 60s | |
| Glute Bridge | 3 | 12 | 45s | |
| Step-ups | 3 | 12 ea | 45s | |
| Calf Raises | 3 | 20 | 30s |
Week 2
Day 1 · Week 2 Day 1 — Push
Progressive week 2 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Incline Push-ups | 3 | 10 | 57s | |
| Knee Push-ups | 3 | 10 | 57s | |
| Pike Push-ups | 3 | 8 | 57s | |
| Bench Dips | 3 | 10 | 57s | |
| Wall Handstand Hold | 3 | 20s | 42s |
Day 2 · Week 2 Day 2 — Pull
Progressive week 2 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Hang | 3 | 20s | 57s | |
| Scapular Pulls | 3 | 8 | 42s | |
| Ring Rows | 3 | 10 | 57s | |
| Band-Assisted Pull-ups | 3 | 6 | 87s | |
| Australian Pull-ups | 3 | 10 | 57s |
Day 3 · Week 2 Day 3 — Legs
Progressive week 2 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Bodyweight Squats | 3 | 15 | 42s | |
| Split Squats | 3 | 10 ea | 57s | |
| Glute Bridge | 3 | 12 | 42s | |
| Step-ups | 3 | 12 ea | 42s | |
| Calf Raises | 3 | 20 | 27s |
Week 3
Day 1 · Week 3 Day 1 — Push
Progressive week 3 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Incline Push-ups | 3 | 10 | 54s | |
| Knee Push-ups | 3 | 10 | 54s | |
| Pike Push-ups | 3 | 8 | 54s | |
| Bench Dips | 3 | 10 | 54s | |
| Wall Handstand Hold | 3 | 20s | 39s |
Day 2 · Week 3 Day 2 — Pull
Progressive week 3 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Hang | 3 | 20s | 54s | |
| Scapular Pulls | 3 | 8 | 39s | |
| Ring Rows | 3 | 10 | 54s | |
| Band-Assisted Pull-ups | 3 | 6 | 84s | |
| Australian Pull-ups | 3 | 10 | 54s |
Day 3 · Week 3 Day 3 — Legs
Progressive week 3 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Bodyweight Squats | 3 | 15 | 39s | |
| Split Squats | 3 | 10 ea | 54s | |
| Glute Bridge | 3 | 12 | 39s | |
| Step-ups | 3 | 12 ea | 39s | |
| Calf Raises | 3 | 20 | 24s |
Week 4
Day 1 · Week 4 Day 1 — Push
Progressive week 4 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Incline Push-ups | 3 | 10 | 51s | |
| Knee Push-ups | 3 | 10 | 51s | |
| Pike Push-ups | 3 | 8 | 51s | |
| Bench Dips | 3 | 10 | 51s | |
| Wall Handstand Hold | 3 | 20s | 36s |
Day 2 · Week 4 Day 2 — Pull
Progressive week 4 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Hang | 3 | 20s | 51s | |
| Scapular Pulls | 3 | 8 | 36s | |
| Ring Rows | 3 | 10 | 51s | |
| Band-Assisted Pull-ups | 3 | 6 | 81s | |
| Australian Pull-ups | 3 | 10 | 51s |
Day 3 · Week 4 Day 3 — Legs
Progressive week 4 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Bodyweight Squats | 3 | 15 | 36s | |
| Split Squats | 3 | 10 ea | 51s | |
| Glute Bridge | 3 | 12 | 36s | |
| Step-ups | 3 | 12 ea | 36s | |
| Calf Raises | 3 | 20 | 21s |
Week 5
Day 1 · Week 5 Day 1 — Push
Progressive week 5 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Incline Push-ups | 3 | 10 | 48s | |
| Knee Push-ups | 3 | 10 | 48s | |
| Pike Push-ups | 3 | 8 | 48s | |
| Bench Dips | 3 | 10 | 48s | |
| Wall Handstand Hold | 3 | 20s | 33s |
Day 2 · Week 5 Day 2 — Pull
Progressive week 5 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Hang | 3 | 20s | 48s | |
| Scapular Pulls | 3 | 8 | 33s | |
| Ring Rows | 3 | 10 | 48s | |
| Band-Assisted Pull-ups | 3 | 6 | 78s | |
| Australian Pull-ups | 3 | 10 | 48s |
Day 3 · Week 5 Day 3 — Legs
Progressive week 5 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Bodyweight Squats | 3 | 15 | 33s | |
| Split Squats | 3 | 10 ea | 48s | |
| Glute Bridge | 3 | 12 | 33s | |
| Step-ups | 3 | 12 ea | 33s | |
| Calf Raises | 3 | 20 | 20s |
Week 6
Day 1 · Week 6 Day 1 — Push
Progressive week 6 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Incline Push-ups | 3 | 10 | 45s | |
| Knee Push-ups | 3 | 10 | 45s | |
| Pike Push-ups | 3 | 8 | 45s | |
| Bench Dips | 3 | 10 | 45s | |
| Wall Handstand Hold | 3 | 20s | 30s |
Day 2 · Week 6 Day 2 — Pull
Progressive week 6 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Hang | 3 | 20s | 45s | |
| Scapular Pulls | 3 | 8 | 30s | |
| Ring Rows | 3 | 10 | 45s | |
| Band-Assisted Pull-ups | 3 | 6 | 75s | |
| Australian Pull-ups | 3 | 10 | 45s |
Day 3 · Week 6 Day 3 — Legs
Progressive week 6 of Bodyweight Strength Beginner 2
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Bodyweight Squats | 3 | 15 | 30s | |
| Split Squats | 3 | 10 ea | 45s | |
| Glute Bridge | 3 | 12 | 30s | |
| Step-ups | 3 | 12 ea | 30s | |
| Calf Raises | 3 | 20 | 20s |
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