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FREE 12-WEEK PLAN

Bodyweight Workout Plan.

A free no-equipment bodyweight workout plan for building muscle, with the exact movements, sets, reps, and how to progress.

Upper / Lower · 4 days/week · intermediate · Bodyweight

01Upper A
Push-Up
Chest
4 × 6–10
Inverted Row
Back
4 × 6–10
Decline Push-Up
Upper chest
4 × 6–10
Pull-Up
Lats
4 × 6–10
Pike Push-Up
Side delts
3 × 10–12
Chin-Up
Biceps
3 × 10–12
02Lower A
Bulgarian Split Squat
Quads
4 × 6–10
Single-Leg Glute Bridge
Hamstrings / glutes
4 × 6–10
Reverse Lunge
Quads
4 × 6–10
Nordic Curl
Hamstrings
3 × 10–12
Single-Leg Calf Raise
Calves
3 × 10–12
Hanging Knee Raise
Core
3 × 10–12
03Upper B
Push-Up
Chest
4 × 6–10
Inverted Row
Back
4 × 6–10
Decline Push-Up
Upper chest
4 × 6–10
Pull-Up
Lats
4 × 6–10
Pike Push-Up
Side delts
3 × 10–12
Chin-Up
Biceps
3 × 10–12
04Lower B
Bulgarian Split Squat
Quads
4 × 6–10
Single-Leg Glute Bridge
Hamstrings / glutes
4 × 6–10
Reverse Lunge
Quads
4 × 6–10
Nordic Curl
Hamstrings
3 × 10–12
Single-Leg Calf Raise
Calves
3 × 10–12
Hanging Knee Raise
Core
3 × 10–12

How the 12 weeks work.

  • Each week, beat last week — one more rep, or a little more weight.
  • When you hit the top of the rep range on every set, add weight next session and drop back to the bottom of the range.
  • Keep 1–2 reps in the tank on most sets. Save the all-out efforts for your top set.
  • Take a deload when fatigue builds — same moves, lighter loads, before your numbers stall. In this written plan, pencil one in around week 6 and wind down week 12; the app times it off your logged sets instead.
  • Twelve weeks is one Block. At the end, you'll have the numbers to prove it.

Or skip the math

These rules are exactly what the GainBlocks app runs for you. Auto-Progression reads every set you log — weight, reps, how it felt — and picks your next one automatically. You walk in, see the number, lift it.

See how Auto-Progression works

Your plan's ready. The app is gym-only — for now.

GainBlocks currently guides gym sessions — home training is on the way. Grab your full 12-week plan free, and we'll tell you the moment home support lands.

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