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Home / bodyweight · Weeks 4–6 · Phase 2 — Volume

Week 6

Accumulate quality reps. Sets get longer, rest gets shorter, form stays identical to Phase 1.

0 of 4 sessions done this week — Add a set or a rep each week and cut rest by 15 seconds. Stop any set the moment tempo breaks.

This is the same program for everyone training at home. Membership rebuilds these twelve weeks around your own profile.

Day 1

Push — volume

Full push-ups at controlled tempo

40 min
  • Standard push-up

    Chest · Bodyweight · Beginner

    Cue: 3 seconds down, 1 up — every rep

    4 × 10

  • Decline push-up

    Upper chest · Bench / box · Intermediate

    Cue: Rigid plank line

    2 × 8

  • Pike push-up

    Front delts · Bodyweight · Beginner

    Cue: Hips high

    3 × 8

  • Diamond push-up

    Chest · Bodyweight · Intermediate

    Cue: Elbows stay close

    2 × 8

  • Hollow hold

    Rectus abdominis · Bodyweight · Intermediate

    Cue: Low back glued down

    2 × 35 sec

Day 2

Pull — volume

Row volume and first pull-up work

40 min
  • Australian row

    Mid-back · Bar / rings · Beginner

    Cue: Body rigid — heels to head

    4 × 12

  • Australian row (underhand grip)

    Mid-back · Bar / rings · Beginner

    Cue: Assist with your feet rather than kipping

    3 × 4–6

  • Single-arm towel row

    Mid-back · Bar / rings · Beginner

    Cue: One arm at a time under a table edge — squeeze the shoulder blade, keep the ribs down

    2 × 12 / side

  • Prone Y-T raise

    Cue: Face down, thumbs up — lift the arms into a Y, then a T, no momentum

    2 × 18

  • Extended plank

    Core · Bodyweight · Beginner

    Cue: Squeeze glutes hard

    2 × 45 sec

Day 3

Legs — volume

Unilateral strength and posterior chain

45 min
  • Box squat (bodyweight)

    Quads · Barbell + box · Intermediate

    Cue: Sit back, don't relax

    4 × 12

  • Bulgarian split squat

    Glutes / quads · Dumbbells + bench · Intermediate

    Cue: Torso slightly forward for glute bias

    2 × 10 / leg

  • Single-leg RDL

    Hamstrings · Dumbbell · Intermediate

    Cue: Hinge from the hip, spine long

    2 × 10 / leg

  • Glute bridge

    Glutes · Bodyweight · Beginner

    Cue: Heels close to butt

    3 × 12

  • Standing calf raise

    Gastrocnemius · Calf raise machine · Beginner

    Cue: Full stretch at bottom

    3 × 20

Day 4

Recover — walk, breathe, stretch

Aerobic base and tissue quality

35 min

  • Brisk walk

    30 min

  • Guided breathwork

    12 min

  • Static stretching (post-training holds)

    Cue: 30–45 second holds, easy tension only

    8 min

Train with controlled form and resistance you can handle. Stop if you feel sharp pain, dizziness or anything unusual, modify anything that doesn't suit your health, ability or experience, and check with a qualified healthcare professional when you need to.