2 Days per Week · Home / No Equipment (PDF)
This document is provided as a supporting resource for the platform. Use it to help apply the principles covered in the lessons.
This program prioritizes repeatable sessions, controlled progression, and recovery-friendly weekly structure. Avoid adjustments during the first weeks unless a clear barrier exists (pain, equipment limitation, scheduling conflict).
This program applies the same structure and progression principles as the gym version while using accessible home-friendly exercises. Consistency and sustainability matter more than exercise variety.
How to use this plan
Run the plan for at least four to six weeks. Improve execution first, then progress through small increases in reps, sets, or difficulty. Keep changes minimal and deliberate.