Bodyweight programme: twelve weeks at home

Who it is for

No equipment, no membership, twenty to forty minutes per session. This is the programme to choose if you are starting out, if there is no gym nearby, or if you have already abandoned a gym in the past.

Three sessions a week, with at least one rest day between sessions. For example Monday, Wednesday, Friday.

The six fundamental movements

The whole logic of the programme sits in these six patterns, broken into levels.

Pattern	Level 1	Level 2	Level 3
Horizontal push	Wall press-ups	Knee or elevated press-ups	Full press-ups, then decline
Pull	Towel row in a doorway	Inverted row under a table	Assisted pull-ups, then strict
Squat	Chair squat	Full squat	Bulgarian split squat, then assisted pistol