If someone asks me where to start, this is my answer. No gym, no equipment, no excuses. Just the basic movements your body needs to stay strong for the next 40 years: squat, push, pull, hinge and brace.
It's deliberately simple. Two workouts, A and B. You alternate them three times a week. Six weeks. Do it consistently, make it a bit harder whenever it gets easy, and your body has every reason to get stronger.
Who it's for
- You haven't trained, or haven't trained in years.
- You want to train at home.
- You can get down to the floor and back up (if not, start with the floor-to-stand ladder first).
The weekly schedule
| Week pattern | Monday | Wednesday | Friday |
|---|---|---|---|
| Weeks 1, 3, 5 | A | B | A |
| Weeks 2, 4, 6 | B | A | B |
Any three non-consecutive days work. Missed a day? Just do the next workout. Don't do two in a row to "catch up".
Warm-up (5 minutes, every session)
March on the spot for a minute, 10 arm circles each way, 10 slow squats to a chair, 10 glute bridges, 5 slow push-ups against the wall. You should feel warm, not tired.
Workout A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squat to a chair | 3 | 8–15 | 60–90 s |
| Incline push-up | 3 | 6–12 | 60–90 s |
| Doorway row | 3 | 8–15 | 60–90 s |
| Glute bridge | 3 | 10–20 | 60 s |
| Dead bug | 2 | 6–10 per side | 45 s |
Workout B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Reverse lunge (hold a chair) | 3 | 6–12 per leg | 60–90 s |
| Knee push-up | 3 | 6–12 | 60–90 s |
| Table row | 3 | 6–12 | 60–90 s |
| Good morning | 3 | 10–15 | 60 s |
| Side plank | 2 | 15–30 s per side | 45 s |
| Bird dog | 2 | 6–8 per side | 45 s |
The exercises
Squat to a chair
Stand in front of a chair, sit back until you lightly touch it, stand up. Chest up, knees go where your toes go. When it gets easy, lose the chair or pause at the bottom.
Incline push-up
Hands on a kitchen counter or sturdy table. Body straight from head to heels. The lower the surface, the harder it gets.
Doorway row
Hold the door frame, lean back with straight arms, pull your chest to the frame. Feet closer to the frame = harder. Test your grip and the frame before the first rep.
Glute bridge
On your back, push through your heels, lift the hips to a straight line from knees to shoulders, squeeze for a second.
Dead bug
Lower back glued to the floor while the opposite arm and leg slowly reach out. Slow is the point.
Reverse lunge
Step back, lower the back knee towards the floor, push through the front heel to stand. Hold a chair with one hand for balance. That's not cheating.
Knee push-up
Straight line from knees to head, chest down to the floor, push up. Towel under the knees.
Table row
Lie under a heavy table, grab the edge, pull your chest up. Bend your knees to make it easier. If the table moves at all, don't use it. Do a second set of doorway rows instead.
Good morning
Hands behind your head, soft knees, push the hips back with a flat back, stand up by squeezing your glutes. This teaches you to lift things from the floor with your hips, not your spine.
Side plank
From the knees first if the full version makes your hips sag.
Bird dog
On all fours, reach opposite arm and leg out, keep the hips level, pause two seconds.
How to progress (read this twice)
This is the part most people skip, and it's the part that actually makes you stronger.
Every exercise has a rep range, for example 8–15. Here's the rule:
- Start with a version where you can do at least the bottom of the range with good form.
- Every session, try to do one more rep than last time on each set.
- When you hit the top of the range on all sets, make the exercise harder next time (lower surface for push-ups, feet closer for rows, no chair for squats, slower lowering) and start again at the bottom of the range.
That's it. Write it down. A notebook or your phone. If you don't write it down, you'll guess, and guessing is how people stay at the same level for years.
How hard should it feel? The last two reps of each set should be properly hard, but your form shouldn't fall apart. If you could easily do five more, it's too easy.
Week by week
- Weeks 1–2: learn the movements. 2 sets of everything instead of 3 if you're very new. Leave a few reps in the tank.
- Weeks 3–4: all 3 sets. Push the last reps. Start making exercises harder when you hit the top of the range.
- Weeks 5–6: you should be on harder versions of at least two exercises. If not, you're being too nice to yourself.
After 6 weeks
Two options:
- Run it again, with the harder versions you've earned.
- Move on to the dumbbell-only home program if you've got a pair of dumbbells, or the beginner gym program if you've joined a gym.
Common questions
I'm sore. Should I skip? Mild soreness is normal in the first two weeks. Do the workout, maybe a bit lighter. Sharp joint pain is different: stop that exercise.
Can I add walking? Yes, please. Walking on the off days is perfect. See my walking plan.
Can I do it every day? No. The muscles get stronger between sessions, not during them. Three days is enough.
I can't do a single push-up on my knees. Do wall push-ups. Everybody starts somewhere.
Other programs
