PDF guide
No-Equipment Home Workout: The 12-Week PlanThe complete week-by-week program to get stronger at home using nothing but your bodyweight
PDF · 27 pages · $29
By the end of the 12 weeks, you know how to build and progress your own bodyweight workouts, with no gym and no equipment.
Who it's for
Adults who are starting out or coming back after a long break and want to train at home, 3 times a week for 30 to 40 minutes.
Inside
- 4 starting tests to find your level in 15 minutes
- 36 fully written workouts: exercises, sets, reps, rest, tempo
- 8 progression ladders, from wall push-ups to decline push-ups
- How to train your back and biceps without a bar or dumbbells
- A 15-minute version for busy days
- Simple nutrition: protein, plate, hydration
- A 12-week training log to fill in
What you get
- The full guide as a PDF (27 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
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Chapters
- 01Before You Start
- 02Starting Tests
- 03The Principles That Make You Progress
- 04Progression Ladders
- 05The Six Key Movements, Step by Step
- 06The 12-Week Program
- 07The 15-Minute Version and the Apartment Version
- 08Warm-Up and Cool-Down
- 0912 Mistakes That Stall Progress (and the Fix)
- 10Simple Nutrition to Support Your Training
- 11After the 12 Weeks
- 12Training Log
- 13Sources
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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.