Original starter · 4 weeks
Two Day Bodyweight Basics
Learn the core bodyweight patterns in two full-body sessions a week, using only a bar and a bench at home or in a park.
4weeks
2days a week
8sessions
109working 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 |
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| Working sets | 28 | 20 | −29% |
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| Total reps | 283 | 198 | −30% |
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| Reps per set | 10.1 | 9.9 | −2% |
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| Average RPE | 6.3 | 5.4 | −15% |
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Week 1
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Push-Up | 3 × 8 | RPE 7 | 1:30 |
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| Inverted Row · bar at hip height | 3 × 6 | RPE 7 | 1:30 |
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| Bodyweight Squat | 3 × 12 | RPE 6 | 1:00 |
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| Glute Bridge | 3 × 12 | RPE 6 | 1:00 |
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| Plank · seconds | 3 × 20 | RPE 6 | 1:00 |
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DAY 2 - THU - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dead Hang · seconds | 3 × 15 | RPE 6.5 | 1:30 |
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| Bench Dip · knees bent | 2 × 6 | RPE 7 | 1:30 |
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| Bodyweight Reverse Lunge · per side | 3 × 6 | RPE 6 | 1:00 |
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| Bodyweight Single-Leg Romanian Deadlift · per side | 2 × 8 | RPE 6 | 1:00 |
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| Dead Bug · per side | 3 × 6 | RPE 6 | 1:00 |
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Week 2
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Push-Up | 3 × 12 | RPE 7.5 | 1:30 |
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| Inverted Row · bar at hip height | 3 × 8 | RPE 7.5 | 1:30 |
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| Tempo Bodyweight Squat · 3-second lower | 3 × 10 | RPE 6.5 | 1:00 |
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| Glute Bridge | 3 × 15 | RPE 6.5 | 1:00 |
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| Plank · seconds | 3 × 30 | RPE 6.5 | 1:00 |
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DAY 2 - THU - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
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| Dead Hang · seconds | 3 × 25 | RPE 7 | 1:30 |
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| Bench Dip · knees bent | 3 × 8 | RPE 7 | 1:30 |
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| Bodyweight Reverse Lunge · per side | 3 × 8 | RPE 6.5 | 1:00 |
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| Bodyweight Single-Leg Romanian Deadlift · per side | 3 × 8 | RPE 6.5 | 1:00 |
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| Dead Bug · per side | 3 × 8 | RPE 6.5 | 1:00 |
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Week 3
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
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| Push-Up | 3 × 6 | RPE 8 | 1:30 |
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| Inverted Row · bar lower | 4 × 8 | RPE 8 | 1:30 |
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| Tempo Bodyweight Squat · 3-second lower | 3 × 12 | RPE 7 | 1:00 |
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| Single-Leg Glute Bridge · per side | 3 × 8 | RPE 7 | 1:00 |
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| Plank · seconds | 3 × 40 | RPE 7 | 1:00 |
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DAY 2 - THU - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
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| Flexed-Arm Hang · seconds | 3 × 10 | RPE 7.5 | 1:30 |
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| Bench Dip · legs straight | 3 × 10 | RPE 7.5 | 1:30 |
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| Step-Up · per side | 3 × 8 | RPE 7 | 1:00 |
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| Bodyweight Single-Leg Romanian Deadlift · per side | 3 × 10 | RPE 7 | 1:00 |
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| Hollow Body Hold · seconds | 3 × 20 | RPE 7 | 1:00 |
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Week 4
DAY 1 - MON - Full Body A
| Exercise | Sets × reps | Effort / load | Rest |
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| Incline Push-Up | 2 × 8 | RPE 6 | 1:30 |
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| Inverted Row · bar at hip height | 2 × 6 | RPE 6 | 1:30 |
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| Bodyweight Squat | 2 × 12 | RPE 5 | 1:00 |
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| Glute Bridge | 2 × 12 | RPE 5 | 1:00 |
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| Plank · seconds | 2 × 20 | RPE 5 | 1:00 |
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DAY 2 - THU - Full Body B
| Exercise | Sets × reps | Effort / load | Rest |
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| Dead Hang · seconds | 2 × 15 | RPE 6 | 1:30 |
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| Bench Dip · knees bent | 2 × 6 | RPE 6 | 1:30 |
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| Bodyweight Reverse Lunge · per side | 2 × 6 | RPE 5 | 1:00 |
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| Bodyweight Single-Leg Romanian Deadlift · per side | 2 × 8 | RPE 5 | 1:00 |
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| Dead Bug · per side | 2 × 6 | RPE 5 | 1:00 |
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