Original starter · 4 weeks
Four Week Bodyweight Strength Progression
4weeks
3days a week
12sessions
149working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 41 | 26 | −37% |
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| Total reps | 350 | 220 | −37% |
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| Reps per set | 8.5 | 8.5 | −1% |
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| Average RPE | 6.8 | 5.9 | −13% |
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Week 1
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 3 × 8 | RPE 7 | 01:30 |
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| Push-Up | 3 × 8 | RPE 7 | 01:30 |
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| Assisted Pull-Up | 3 × 6 | RPE 6.5 | 02:30 |
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| Single-Leg Glute Bridge | 3 × 10 | RPE 7 | 01:30 |
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| Dead Bug · Repetitions per side | 2 × 8 | RPE 6 | 00:45 |
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DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Reverse Lunge | 3 × 8 | RPE 7 | 01:30 |
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| Pike Push-Up | 3 × 6 | RPE 6.5 | 02:30 |
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| Assisted Pull-Up | 3 × 10 | RPE 7 | 01:30 |
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| Side-Lying Hip Abduction | 2 × 12 | RPE 7 | 01:00 |
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| Bird Dog · Repetitions per side | 2 × 8 | RPE 6 | 00:45 |
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DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 3 × 8 | RPE 7 | 01:30 |
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| Incline Push-Up | 3 × 10 | RPE 7 | 01:30 |
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| Assisted Pull-Up | 3 × 6 | RPE 6.5 | 02:30 |
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| Single-Leg Glute Bridge | 3 × 10 | RPE 7 | 01:30 |
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| Standing Calf Raise | 2 × 12 | RPE 7 | 01:00 |
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Week 2
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 3 × 9 | RPE 7.5 | 01:30 |
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| Push-Up | 3 × 9 | RPE 7.5 | 01:30 |
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| Assisted Pull-Up | 3 × 7 | RPE 7 | 02:30 |
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| Single-Leg Glute Bridge | 3 × 11 | RPE 7.5 | 01:30 |
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| Dead Bug · Repetitions per side | 2 × 9 | RPE 6.5 | 00:45 |
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DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Reverse Lunge | 3 × 9 | RPE 7.5 | 01:30 |
|---|
| Pike Push-Up | 3 × 7 | RPE 7 | 02:30 |
|---|
| Assisted Pull-Up | 3 × 11 | RPE 7.5 | 01:30 |
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| Side-Lying Hip Abduction | 2 × 13 | RPE 7.5 | 01:00 |
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| Bird Dog · Repetitions per side | 2 × 9 | RPE 6.5 | 00:45 |
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DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 3 × 9 | RPE 7.5 | 01:30 |
|---|
| Incline Push-Up | 3 × 11 | RPE 7.5 | 01:30 |
|---|
| Assisted Pull-Up | 3 × 7 | RPE 7 | 02:30 |
|---|
| Single-Leg Glute Bridge | 3 × 11 | RPE 7.5 | 01:30 |
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| Standing Calf Raise | 2 × 13 | RPE 7.5 | 01:00 |
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Week 3
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 3 × 10 | RPE 8 | 01:30 |
|---|
| Push-Up | 3 × 10 | RPE 8 | 01:30 |
|---|
| Assisted Pull-Up | 3 × 6 | RPE 7.5 | 02:30 |
|---|
| Single-Leg Glute Bridge | 3 × 12 | RPE 8 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 2 × 10 | RPE 7 | 00:45 |
|---|
DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Reverse Lunge | 3 × 10 | RPE 8 | 01:30 |
|---|
| Pike Push-Up | 3 × 6 | RPE 7.5 | 02:30 |
|---|
| Assisted Pull-Up | 3 × 12 | RPE 8 | 01:30 |
|---|
| Side-Lying Hip Abduction | 2 × 15 | RPE 8 | 01:00 |
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| Bird Dog · Repetitions per side | 2 × 10 | RPE 7 | 00:45 |
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DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 3 × 10 | RPE 8 | 01:30 |
|---|
| Incline Push-Up | 3 × 12 | RPE 8 | 01:30 |
|---|
| Assisted Pull-Up | 3 × 6 | RPE 7.5 | 02:30 |
|---|
| Single-Leg Glute Bridge | 3 × 12 | RPE 8 | 01:30 |
|---|
| Standing Calf Raise | 2 × 15 | RPE 8 | 01:00 |
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Week 4
DAY 1 - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 2 × 8 | RPE 6 | 01:30 |
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| Push-Up | 2 × 8 | RPE 6 | 01:30 |
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| Assisted Pull-Up | 2 × 6 | RPE 6 | 02:30 |
|---|
| Single-Leg Glute Bridge | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 1 × 8 | RPE 5 | 00:45 |
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DAY 2 - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Reverse Lunge | 2 × 8 | RPE 6 | 01:30 |
|---|
| Pike Push-Up | 2 × 6 | RPE 6 | 02:30 |
|---|
| Assisted Pull-Up | 2 × 10 | RPE 6 | 01:30 |
|---|
| Side-Lying Hip Abduction | 1 × 12 | RPE 6 | 01:00 |
|---|
| Bird Dog · Repetitions per side | 1 × 8 | RPE 5 | 00:45 |
|---|
DAY 3 - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 2 × 8 | RPE 6 | 01:30 |
|---|
| Incline Push-Up | 2 × 10 | RPE 6 | 01:30 |
|---|
| Assisted Pull-Up | 2 × 6 | RPE 6 | 02:30 |
|---|
| Single-Leg Glute Bridge | 2 × 10 | RPE 6 | 01:30 |
|---|
| Standing Calf Raise | 1 × 12 | RPE 6 | 01:00 |
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