12-Week Bodyweight Plan
Military-style bodyweight training — foundation to intensity in 12 weeks. No gym required.
Phase 1
Weeks 1–4Foundation
Build movement quality and baseline strength. Every rep should be controlled. If you can't do a full push-up, do it from your knees — but track when you move to full. Frequency: 4 days on, 3 off.
Phase 2
Weeks 5–8Strength Development
Harder variations, more volume, shorter rest. If you haven't gotten your first pull-up yet, this is the phase where it happens. Frequency: 4 days on, 3 off (same structure).
Phase 3
Weeks 9–12Intensity and Skill
Advanced progressions, circuit density, and skill work. By now you should have pull-ups. This phase introduces supersets and density blocks to push hypertrophy. Frequency: 5 days, with one active recovery day.