pull-up
Rep ProgressionRest 90 sec
3 × 5
sets × reps
Easier → harder: band assisted pull-up → pull-up → archer pull up.
3 VARIANTS Plans
Full Body 2–4 days/week ~35 min
Bodyweight Muscle Builder
A custom full-body hypertrophy plan built around bodyweight exercises and a resistance band. The 2-day version is the lowest-volume entry point, while the 3- and 4-day versions add weekly volume and exercise variety. Automatic progression increases reps or hold time on the currently selected exercise; when a variation becomes too easy or is still too hard, many exercise notes provide a manual ladder to easier or harder catalog exercises. Depending on the variant, sessions take roughly 30–40 minutes.
Who is this plan for?
- For beginners with a basic bodyweight foundation through more experienced trainees who want to scale individual movements manually; the 2-day version is the simplest entry point
- If a programmed exercise is still too hard or already too easy, choose a suitable neighboring variation from that exercise’s note where one is provided
- Goal: build muscle with bodyweight exercises, progressively higher rep or hold-time targets, and manual exercise selection when needed
- Equipment: a pull-up bar, stable setup for dips and rows, a resistance band, and—depending on the exercise—a bench, raised surface, or secure leg anchor
How it works
- Three variants: The 2-day version provides 36 work sets per week, the 3-day version 54, and the 4-day version 69. More training days add both weekly volume and exercise variety, so the variants are not simply the same session performed more often.
- Supersets: Exercises are mostly arranged in pairs and performed alternately. After the first exercise, move directly to its partner; the programmed rest follows after the completed pair.
- Rep and time progression: When you reach every target set for an exercise, rep-based exercises add 1 target rep per set and hold-based exercises add 5 seconds. This progression always applies to the exercise currently selected.
- Manual exercise ladders: For many exercises, the notes show suitable easier or harder catalog exercises. If an exercise becomes consistently too easy or the programmed variation is still too hard, the change is deliberately manual; hitPR does not replace the exercise automatically.
- After missed targets: After three failed attempts on the same exercise, rep-based exercises step back by 2 reps and hold-based exercises by 10 seconds.
Pros & Limitations
+ Three variants make the same plan concept usable with 2, 3, or 4 training days
+ Pushing, vertical and horizontal pulling, squat/lunge work, posterior-chain work, calves, and trunk training are covered across the week
+ Manual exercise ladders make it easier to adapt individual movements to your current level
− Moving to an easier or harder exercise variation is manual; automatic rep/time progression does not replace the exercise
− Despite the bodyweight focus, this is not an equipment-free plan: pull-ups, dips, rows, and some trunk/leg movements require stable supports, surfaces, or anchors
− Side delts are not trained directly, and stronger trainees may outgrow some of the available bodyweight lower-body variations
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Front
Back
Chest
9
Quads
9
Glutes
9
Lats
7.5
Upper Back
6
Hamstrings
6
Calves
6
Core
6
Triceps
4.5
Front Delts
4.5
Rear Delts
4.5
Biceps
4.5
Forearms
4.5
Adductors
4.5
Lower Back
1.5
Variant
Plan Structure
Full Body A
6 exercises · 18 sets · ~33 min
Superset
Bodyweight Squat
Rep ProgressionRest 90 sec
3 × 15
sets × reps
Easier → harder: potty squat with support → Bodyweight Squat → split squats → single leg squat (pistol) male.
Superset
push-up
Rep ProgressionRest 75 sec
3 × 8
sets × reps
Easier → harder: incline push-up → push-up → decline push-up → archer push up → single arm push-up.
low glute bridge on floor
Rep ProgressionRest 75 sec
3 × 15
sets × reps
Easier → harder: low glute bridge on floor → glute bridge march → glute bridge two legs on bench (male).
Superset
Front Plank
Duration ProgressionRest 60 sec
3 × 30 sec
sets × duration
bodyweight standing calf raise
Rep ProgressionRest 45 sec
3 × 15
sets × reps
Easier → harder: bodyweight standing calf raise → one leg floor calf raise → one leg donkey calf raise.
Full Body B
6 exercises · 18 sets · ~35 min
Superset
inverted row
Rep ProgressionRest 90 sec
3 × 10
sets × reps
Easier → harder: bodyweight standing row → inverted row bent knees → inverted row → bodyweight standing one arm row.
split squats
Rep ProgressionRest 90 sec
3 × 10
sets × reps
Easier → harder: Bodyweight Squat → split squats → single leg squat (pistol) male.
Superset
chest dip
Rep ProgressionRest 75 sec
3 × 6
sets × reps
Easier → harder: bench dip (knees bent) → chest dip → ring dips.
Banded Nordic Curl Negatives
Rep ProgressionRest 90 sec
3 × 5
sets × reps
Easier → harder: self assisted inverse leg curl → Banded Nordic Curl Negatives → Banded Nordic Curl → Nordic Curl.
Superset
lying leg raise flat bench
Rep ProgressionRest 60 sec
3 × 12
sets × reps
Easier → harder: bottoms-up → lying leg raise flat bench → hanging leg raise → hanging pike.
bodyweight incline side plank
Duration ProgressionRest 45 sec
3 × 25 sec
sets × duration
Full Body A
6 exercises · 18 sets · ~33 min
Superset
push-up
Rep ProgressionRest 75 sec
3 × 8
sets × reps
Easier → harder: incline push-up → push-up → decline push-up → archer push up → single arm push-up.
pull-up
Rep ProgressionRest 90 sec
3 × 6
sets × reps
Easier → harder: band assisted pull-up → pull-up → archer pull up.
Superset
Bodyweight Squat
Rep ProgressionRest 90 sec
3 × 15
sets × reps
Easier → harder: potty squat with support → Bodyweight Squat → split squats → single leg squat (pistol) male.
Bodyweight Romanian Deadlift
Rep ProgressionRest 75 sec
3 × 12
sets × reps
Easier → harder: low glute bridge on floor → Bodyweight Romanian Deadlift → Single Leg Deadlift.
Superset
Front Plank
Duration ProgressionRest 60 sec
3 × 30 sec
sets × duration
bodyweight standing calf raise
Rep ProgressionRest 45 sec
3 × 15
sets × reps
Easier → harder: bodyweight standing calf raise → one leg floor calf raise → one leg donkey calf raise.
Full Body B
6 exercises · 18 sets · ~35 min
Superset
inverted row
Rep ProgressionRest 75 sec
3 × 10
sets × reps
Easier → harder: bodyweight standing row → inverted row bent knees → inverted row → bodyweight standing one arm row.
chest dip
Rep ProgressionRest 90 sec
3 × 7
sets × reps
Easier → harder: bench dip (knees bent) → chest dip → ring dips.
Superset
split squats
Rep ProgressionRest 90 sec
3 × 10
sets × reps
Easier → harder: Bodyweight Squat → split squats → single leg squat (pistol) male.
Banded Nordic Curl Negatives
Rep ProgressionRest 90 sec
3 × 5
sets × reps
Easier → harder: self assisted inverse leg curl → Banded Nordic Curl Negatives → Banded Nordic Curl → Nordic Curl.
Superset
hanging leg raise
Rep ProgressionRest 60 sec
3 × 10
sets × reps
Easier → harder: bottoms-up → lying leg raise flat bench → hanging leg raise → hanging pike.
bodyweight incline side plank
Duration ProgressionRest 45 sec
3 × 25 sec
sets × duration
Full Body C
6 exercises · 18 sets · ~39 min
Superset
decline push-up
Rep ProgressionRest 75 sec
3 × 6
sets × reps
Easier → harder: incline push-up → push-up → decline push-up → archer push up → single arm push-up.
chin-up
Rep ProgressionRest 90 sec
3 × 6
sets × reps
Easier → harder: band underhand pulldown → chin-up → one arm chin-up.
Superset
walking lunge
Rep ProgressionRest 90 sec
3 × 12
sets × reps
Easier → harder: Bodyweight Squat → split squats → walking lunge → single leg squat (pistol) male.
low glute bridge on floor
Rep ProgressionRest 75 sec
3 × 15
sets × reps
Easier → harder: low glute bridge on floor → glute bridge march → glute bridge two legs on bench (male).
Superset
lying leg raise flat bench
Rep ProgressionRest 60 sec
3 × 12
sets × reps
Easier → harder: bottoms-up → lying leg raise flat bench → hanging leg raise → hanging pike.
one leg floor calf raise
Rep ProgressionRest 45 sec
3 × 12
sets × reps
Easier → harder: bodyweight standing calf raise → one leg floor calf raise → one leg donkey calf raise.
Full Body A
6 exercises · 18 sets · ~35 min
Superset
push-up
Rep ProgressionRest 75 sec
3 × 10
sets × reps
Easier → harder: incline push-up → push-up → decline push-up → archer push up → single arm push-up.
pull-up
Rep ProgressionRest 90 sec
3 × 6
sets × reps
Easier → harder: band assisted pull-up → pull-up → archer pull up.
Superset
split squats
Rep ProgressionRest 90 sec
3 × 10
sets × reps
Easier → harder: Bodyweight Squat → split squats → single leg squat (pistol) male.
Bodyweight Romanian Deadlift
Rep ProgressionRest 75 sec
3 × 12
sets × reps
Easier → harder: low glute bridge on floor → Bodyweight Romanian Deadlift → Single Leg Deadlift.
Superset
Front Plank
Duration ProgressionRest 60 sec
3 × 35 sec
sets × duration
bodyweight standing calf raise
Rep ProgressionRest 45 sec
3 × 15
sets × reps
Easier → harder: bodyweight standing calf raise → one leg floor calf raise → one leg donkey calf raise.
Full Body B
6 exercises · 18 sets · ~33 min
Superset
chest dip
Rep ProgressionRest 75 sec
3 × 8
sets × reps
Easier → harder: bench dip (knees bent) → chest dip → ring dips.
inverted row
Rep ProgressionRest 75 sec
3 × 10
sets × reps
Easier → harder: bodyweight standing row → inverted row bent knees → inverted row → bodyweight standing one arm row.
Superset
Bodyweight Squat
Rep ProgressionRest 90 sec
3 × 18
sets × reps
Easier → harder: potty squat with support → Bodyweight Squat → split squats → single leg squat (pistol) male.
Banded Nordic Curl Negatives
Rep ProgressionRest 90 sec
3 × 5
sets × reps
Easier → harder: self assisted inverse leg curl → Banded Nordic Curl Negatives → Banded Nordic Curl → Nordic Curl.
Superset
hanging leg raise
Rep ProgressionRest 60 sec
3 × 10
sets × reps
Easier → harder: bottoms-up → lying leg raise flat bench → hanging leg raise → hanging pike.
bodyweight incline side plank
Duration ProgressionRest 45 sec
3 × 30 sec
sets × duration
Full Body C
6 exercises · 18 sets · ~39 min
Superset
decline push-up
Rep ProgressionRest 75 sec
3 × 7
sets × reps
Easier → harder: incline push-up → push-up → decline push-up → archer push up → single arm push-up.
chin-up
Rep ProgressionRest 90 sec
3 × 6
sets × reps
Easier → harder: band underhand pulldown → chin-up → one arm chin-up.
Superset
walking lunge
Rep ProgressionRest 90 sec
3 × 12
sets × reps
Easier → harder: Bodyweight Squat → split squats → walking lunge → single leg squat (pistol) male.
low glute bridge on floor
Rep ProgressionRest 75 sec
3 × 15
sets × reps
Easier → harder: low glute bridge on floor → glute bridge march → glute bridge two legs on bench (male).
Superset
lying leg raise flat bench
Rep ProgressionRest 60 sec
3 × 12
sets × reps
Easier → harder: bottoms-up → lying leg raise flat bench → hanging leg raise → hanging pike.
one leg floor calf raise
Rep ProgressionRest 45 sec
3 × 12
sets × reps
Easier → harder: bodyweight standing calf raise → one leg floor calf raise → one leg donkey calf raise.
Full Body D
5 exercises · 15 sets · ~30 min
Superset
diamond push-up
Rep ProgressionRest 75 sec
3 × 8
sets × reps
Easier → harder: close-grip push-up (on knees) → close-grip push-up → diamond push-up → band close-grip push-up.
bodyweight standing one arm row
Rep ProgressionRest 90 sec
3 × 10
sets × reps
Easier → harder: bodyweight standing row → inverted row → bodyweight standing one arm row.
Superset
glute-ham raise
Rep ProgressionRest 90 sec
3 × 6
sets × reps
Easier → harder: Banded Nordic Curl → glute-ham raise → Nordic Curl.
bench hip extension
Rep ProgressionRest 75 sec
3 × 12
sets × reps
Easier → harder: low glute bridge on floor → bench hip extension → Single Leg Deadlift.
l-sit on floor
Duration ProgressionRest 60 sec
3 × 15 sec
sets × duration
Easier → harder: l-sit on floor → v-sit on floor.
Talk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
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