Four weeks. No gym required. Built for a body that’s been through some things — old injuries, years off, or just decades of wear — not for someone with nothing to lose.
The rule for all four weeks: form over speed, and if something is sharply painful (not just working-muscle-tired), stop and modify. See each exercise’s guide for modifications.
Week 1 — Foundation
Goal: relearn the movements, not build fatigue. 3 sessions this week, rest a day between each.
- Bodyweight Squat (to a chair) — 2 sets of 8
- Wall or Incline Push-up — 2 sets of 8
- Glute Bridge — 2 sets of 10
- Bird Dog — 2 sets of 6 per side
- 10-15 minute walk on off days
Week 2 — Consistency
Same 3 sessions, one more set each. This is about showing up, not pushing harder yet.
- Bodyweight Squat — 3 sets of 8
- Wall or Incline Push-up — 3 sets of 8
- Glute Bridge — 3 sets of 10
- Standing Row (band, or two water bottles) — 2 sets of 10
- Bird Dog — 2 sets of 8 per side
- 15-20 minute walk on off days
Week 3 — Structure
Add a rep or two where it still feels controlled. If a movement still feels shaky, hold at Week 2’s numbers — that’s a completely normal, correct choice.
- Bodyweight Squat — 3 sets of 10
- Wall or Incline Push-up — 3 sets of 10
- Glute Bridge — 3 sets of 12
- Standing Row — 3 sets of 10
- Bird Dog — 3 sets of 8 per side
- 20 minute walk on off days
Week 4 — Rhythm
By now this should feel like a routine, not a project. Same structure as Week 3 — the goal this week is just repeating it cleanly and noticing what’s actually gotten easier.
What’s next
At the end of four weeks you’ve built a real base: the movements, the habit, and a sense of what your body can handle right now. Tier 1 picks up from here with progressive programs built around specific goals — strength, mobility, or continued recovery — plus the full guide, diet, and recipe library.