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An eight-week beginner bodyweight plan for generally healthy adults who can do a chair squat and wall push-up without pain. It uses three 30 to 45 minute full-body sessions each week, alternating Workouts A and B. The plan emphasizes controlled movement, gradual progression, safe pulling equipment, and never training until another good repetition is impossible.
Build steady full-body strength over eight weeks with controlled movement, safe equipment, and progress that leaves room for another good rep.
Train three nonconsecutive days each week for 30 to 45 minutes, alternating Workouts A and B.
Week 1 · A / B / A
Do rep moves for 2 sets of 6 to 8 and holds for 2 sets of 15 to 20 seconds, stopping with 3 to 4 clean reps left.
Week 2 · B / A / B
Do rep moves for 2 sets of 8 to 12 and holds for 2 sets of 20 to 25 seconds, stopping with about 3 reps left.
Week 3 · A / B / A
For moves 1 to 3, do 3 sets of 6 to 10 reps or 20 to 30 seconds; for moves 4 to 5, do 2 sets of 8 to 12 reps or 20 to 30 seconds, with 2 to 3 reps left.
Week 4 · B / A / B
For moves 1 to 3, do 3 sets of 8 to 12 reps or 25 to 35 seconds; for moves 4 to 5, do 2 sets of 10 to 15 reps or 25 to 35 seconds, with about 2 reps left.
Week 5 · A / B / A
Keep the same variations, but do rep moves for 2 sets of 6 to 8 and holds for 2 sets of 15 to 20 seconds, leaving 3 to 4 clean reps.
Week 6 · B / A / B
Progress one movement for 3 sets of 5 to 8 reps or 15 to 20 seconds; do unchanged moves for 3 sets of 8 to 12 reps or 20 to 30 seconds, with 2 to 3 reps left.
Week 7 · A / B / A
Do rep moves for 3 sets of 6 to 10 and holds for 3 sets of 20 to 35 seconds, stopping with about 2 reps left.
Week 8 · B / A / B
For the first two sessions, do 2 sets of 6 to 8 reps or 15 to 20 seconds; in the final session, compare with week 1 without testing to failure and finish with 2 clean reps left.
A Monday, Wednesday, and Friday pattern works well, but any three nonconsecutive days are suitable.
Monday · 30 to 45 min
Scheduled workout
Use this week's first A or B session
Tuesday · Optional
Wednesday · 30 to 45 min
Scheduled workout
Use this week's second A or B session
Thursday · Easy or off
Rest or choose another comfortable walk, run, or ride.
Friday · 30 to 45 min
Scheduled workout
Use this week's third A or B session
Saturday · Easy or off
Use this day for gentle activity or quiet recovery based on how you feel.
Sunday · At least 1 day
Take one full rest day every week.
Warm up first, move with control, and stop before technique breaks down.
Spend 5 minutes walking or marching for 60 to 90 seconds, doing 5 to 8 chair squats, shoulder circles and wrist mobility, 5 easy wall or incline push-ups, 5 easy rows or band pulldowns, and one lighter set of the first two exercises.
Rest 60 to 120 seconds, using the full two minutes for harder rows or assisted pull-up work when needed.
The listed rep ranges apply to each side for split squats, reverse lunges, single-leg bridges and hinges, dead bugs, and side-plank holds.
Reps left means how many more good repetitions you could do before form breaks, so never train until another good rep is impossible.
When a progression changes from repetitions to a hold, such as dead bug to plank or band pulldown to scapular hang, follow that week's timed-hold target.
Keep each variation until you clearly meet the standard, then change only one thing.
Choose a variation you can control at the bottom of the week's prescribed range.
Reach the top of the range for every set in two separate workouts with full range of motion and about two clean reps left.
Move up one rung or keep the same variation and add one repetition.
If the new rung puts you below the prescribed range, return to the previous version and build there longer.
Do not combine a harder variation, extra sets, shorter rest, and faster tempo at the same time.
After one missed workout, continue with the next scheduled session; after a missed week, repeat the last week completed comfortably.
Raise the push-up surface, make rows more upright, add pull-up assistance, shorten the range, remove one set, or repeat the previous week.
Set up a secure pulling option before beginning the plan.
Choose a properly anchored resistance band, stable rings or a low bar installed for bodyweight training, a properly mounted pull-up bar, or a gym cable or assisted pull-up machine.
Do not use a towel in a door, a loose rail, or furniture for pulling work.
Seek individualized guidance before starting if you are pregnant or postpartum, recovering from surgery or injury, or living with a chronic condition.
Start with the first listed variation that you can perform through the week's range with control, then climb its ladder gradually.
Workout A
Workout B
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