BODYBUDDYFeatured by BodyBuddy
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 three controlled sessions each week.
Alternate Workout A and Workout B on three nonconsecutive days, such as Monday, Wednesday, and Friday.
Week 1 · A / B / A
Use 2 sets of 6 to 8 reps or 15 to 20 second holds, leaving 3 to 4 clean reps.
Week 2 · B / A / B
Use 2 sets of 8 to 12 reps or 20 to 25 second holds, leaving about 3 clean reps.
Week 3 · A / B / A
For moves 1 to 3, use 3 sets of 6 to 10 reps or 20 to 30 second holds; for moves 4 and 5, use 2 sets of 8 to 12 reps or 20 to 30 second holds, leaving 2 to 3 clean reps.
Week 4 · B / A / B
For moves 1 to 3, use 3 sets of 8 to 12 reps or 25 to 35 second holds; for moves 4 and 5, use 2 sets of 10 to 15 reps or 25 to 35 second holds, leaving about 2 clean reps.
Week 5 · A / B / A
Keep the same variations but return to 2 sets of 6 to 8 reps or 15 to 20 second holds, leaving 3 to 4 clean reps.
Week 6 · B / A / B
Use 3 sets of 5 to 8 reps or 15 to 20 second holds for one progressed move, and 3 sets of 8 to 12 reps or 20 to 30 second holds for unchanged moves, leaving 2 to 3 clean reps.
Week 7 · A / B / A
Use 3 sets of 6 to 10 reps or 20 to 35 second holds, leaving about 2 clean reps.
Week 8 · B / A / B
Use 2 sets of 6 to 8 reps or 15 to 20 second holds for two sessions, then compare the final session with week 1 without testing to failure and leave 2 clean reps.
Keep the three strength sessions nonconsecutive and include at least one complete rest day.
Monday · 30 to 45 min
Tuesday · Easy effort
Wednesday · 30 to 45 min
Thursday · Easy or off
Choose easy cardio only if it supports recovery, or take the day off.
Friday · 30 to 45 min
Scheduled workout
Follow the week's A or B order
Weekend · At least 1 full rest day
Take at least one full day off and optionally add one easy walk, run, or ride.
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, wrist mobility, 5 easy pushes, 5 easy pulls, and one light set of the first two moves.
Rest 60 to 120 seconds, using the full two minutes for harder rows or assisted pull-up work when needed.
The listed reps apply to each side for unilateral leg, bridge, hinge, dead bug, and side-plank work.
Reps left means the good reps still available before form breaks, so never train to failure.
When a progression changes from reps to a plank or hang, use that week's timed-hold prescription.
Earn each harder variation by completing the current one cleanly.
Choose a variation you can control at the bottom of the week's prescribed range.
Progress after reaching the top of the range for every set in two separate workouts with full motion and about two clean reps left.
Move up one rung or keep the variation and add one rep, but do not also add sets, shorten rest, or speed the tempo.
If the new rung falls below the prescribed range, return to the previous version and build longer.
After one missed workout, do 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 prior week.
Set up stable equipment and seek personal guidance when this general plan may not fit your situation.
Use a properly anchored band, stable rings or low bar made for bodyweight training, a mounted pull-up bar, or a gym cable or assisted pull-up machine.
Do not row from a towel in a door, loose rail, or furniture.
Speak with a qualified professional before starting if you are pregnant or postpartum, recovering from surgery or injury, or managing a chronic condition.
Begin with the first variation that fits the week's range, then advance one rung at a time.
Workout A
Workout B
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
