MUSCLE GAIN · BEGINNER · BODYWEIGHT · 3 DAYS/WEEK
First Steps workout program
14 days, 3 sessions/week of bodyweight foundations. Squats, push-ups, hinges, and core. No equipment.
The workouts
Foundations A
- Squat (Bodyweight)3 × 10
- Kneeling Push Up3 × 8
- Glute Bridge3 × 12
- Plank3 × 30s
Foundations B
- Reverse Lunge3 × 10
- Inverted Row3 × 8
- Dead Bug3 × 10
- Side Plank3 × 30s
Foundations C
- Step Up3 × 10
- Push Up3 × 6
- Bird Dog3 × 10
- Bicycle Crunch3 × 20
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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