Full body, three days a week

Workout A and Workout B.

Tuesday, Thursday, Saturday. One week is A-B-A, the next is B-A-B. About 45 minutes in your room with a sturdy table. Built on Jeremy Ethier's and Jeff Nippard's full-body home training.

On-ramp, Thu 1 – Sat 10 Oct. Thursday is A, Saturday is B. Two sets of each move, easiest rung, stop 3–4 reps short. About 30 minutes. Full plan from Tue 13 Oct.

If you only have 15 minutes, walk instead. Do not add a cycle on a strength day. Eat something earlier. Do not start this fasted after skipped meals.

How every set is done

Warm up 3 minutes: march in place, hip and shoulder circles, then one easy set of the first pair.
Moves come in pairs (A1 + A2). Do one, rest about 60 seconds, do the other, repeat.
3 seconds down, a short pause at the bottom, then up under control. That is what makes bodyweight hard enough.
Stop 1–2 reps before form breaks. From week 5 the last set of push-ups and rows can go to failure. Never squats, lunges, or RDLs.

Workout A

Split squat, push-up, row, bridge, pike, plank

Split squat

3 × 8–15 each side

Long step stance. Front foot flat, back heel up.
Drop the back knee straight down toward the floor over 3 seconds. Front knee can travel over the toes.
Push through the front foot to stand. Finish all reps on one side, then switch.

Ladder: split squat, then Bulgarian (back foot on bed or chair), then Bulgarian with a backpack.

Push-up

3 × 6–15

Hands a little wider than the shoulders. Body in one line from head to heels. Ribs down.
Lower the chest to the surface over 3 seconds. Elbows about 45° from the body, not flared.
Press back up. Keep the low back from sagging.

Ladder: hands on the table, then a chair, then the floor, then feet on a chair.

Table inverted row

3 × 6–15

Lie under the table, grab the edge shoulder-width, heels on the floor.
Pull the chest to the edge. Squeeze the shoulder blades down and together. Do not shrug.
Lower over 3 seconds until the arms are straight.

Ladder: knees bent, then legs straight, then feet on a chair.

Why it is here. Stretches open a range. Rows hold it. This is the heavy version of the evening posture work.

Glute bridge

3 × 10–20

On your back, knees bent, feet flat and close to the hips.
Push through the heels and lift the hips. Hold 1 second at the top with the glutes squeezed.
Lower over 3 seconds. Do not arch the low back to get higher.

Ladder: floor bridge, then hip thrust with shoulders on the bed, then single leg.

Pike push-up

2 × 6–12

Hands on the floor shoulder-width, walk the feet in until the hips are high.
Bend the elbows and lower the top of the head toward a spot just in front of the hands.
Press back up. Keep the hips high the whole time.

Ladder: hands on a chair, then the floor.

Plank

2 × 20–45 seconds

Elbows under the shoulders. One line from ear to ankle. Ribs down, glutes lightly on. Breathe.
If the low back sags, drop to the knees. A shorter honest plank counts.

Ladder: knees down, then full plank, then add a slow shoulder tap each side.

Workout B

Squat, underhand row, close push-up, RDL, leg curl, abs and calves

Tempo squat

3 × 10–20

Feet about shoulder width, toes slightly out.
Sit down over 3 seconds as deep as you can with heels down and chest up. Pause 1 second.
Stand up. The pause is where it gets hard. Do not bounce.

Ladder: tempo squat, then heels on a book, then a backpack held at the chest.

Single-leg backpack RDL

3 × 8–12 each side

Stand on one leg, knee soft. Backpack in the opposite hand.
Push the hips back and let the torso tip forward as the free leg goes back. Back stays long.
Go until you feel a strong hamstring stretch, pause, then stand by driving the hips forward.

Ladder: hand on the wall, then free-standing, then a heavier backpack.

Underhand table row

3 × 6–15

Same setup as the table row, palms facing you. Pull the lower chest to the edge. More biceps. Same ladder.

Close-grip push-up

3 × 6–15

Same as the push-up, hands directly under the shoulders, elbows brushing the ribs. More triceps. Same ladder, often one rung lower.

Sliding towel leg curl

2 × 6–12

On your back, heels on a towel on a smooth floor. Lift into a bridge, then slide the heels out over 3 seconds and pull them back in, hips up the whole time.

Ladder: two legs, then single-leg lowering only, then single leg.

Reverse crunch + calf raise

2 × 10–20 each

Reverse crunch: on your back, knees bent, curl the hips off the floor toward the ribs, lower slowly. Calf raise: one foot on a step edge, full stretch at the bottom, pause at the top.

Progression

When every set of a move reaches the top of its range, still 1–2 reps short of failure, go to the next rung next session. Start the new rung at the bottom of the range.
Log one line per session: move, rung, reps.
Reps dropping two sessions in a row usually means sleep or a missed meal. Keep the rung and eat.
A missed session is not made up. The next one is the next one on the calendar.
Sport gate: after 4 straight weeks of 3 sessions, Sunday becomes tennis or football. One sport, no cycle.

Gym version, when you are ready

Switch when all four are true: 4 straight weeks of 3 sessions, 8 clean floor push-ups, 10 straight-leg table rows, and 8 Bulgarian split squats each side. Same days, same A/B.

Workout A	Workout B
Goblet squat or leg press, 3 × 8–12	Dumbbell bench press, 3 × 8–12
Dumbbell incline press, 3 × 8–12	Chest-supported row, 3 × 10–12
Lat pulldown, 3 × 10–12	Dumbbell split squat, 3 × 8–12 each side
Dumbbell Romanian deadlift, 3 × 8–12	Leg curl machine, 3 × 10–15
Lateral raise, 2 × 12–15	Curl + overhead triceps extension, 2 × 10–15
Cable crunch, 2 × 10–15	Calf raise, 2 × 12–15

Start with weights you could lift 4 more reps with. Add weight when every set hits the top of the range.