What you get
- 19-page PDF program with clickable contents
- 3 phases × 4 weeks, workouts A, B and C
- 16 exercises with form cues and easier/harder options
- Warm-up, cool-down and recovery guidance
- Excel / Google Sheets tracker: log, weekly check-in, progress test
- Printable weekly log and progress test pages
In the download
About this product
A progressive 12-week bodyweight strength program for home: three 30–40 minute workouts a week, easier and harder options for every exercise, and a tracker to see your progress.
Who it's for
Adults who want to get stronger at home: beginners, people returning after a break and anyone who prefers a clear plan over random workouts.
How it works
- Three workouts a week, about 30–40 minutes
- Effort guided by the RPE scale (aim for 7–8)
- Move up a level when you hit the top of the rep range
- Re-test in week 12 and compare
Safety
This guide is general fitness and lifestyle information, not medical or nutrition advice. Consult a doctor or qualified professional before starting a new exercise or eating plan, especially if you have a health condition, injury, are pregnant or postpartum.
Questions
Do I need equipment?
No. A mat or towel, a sturdy chair and a wall are enough.
I'm a complete beginner. Is it too hard?
Every exercise has an easier option, starting with wall push-ups and sit-to-stands.
Is this medical advice?
No. It's general fitness information; check with a professional if you have health concerns.
