An eight-week beginner bodyweight plan, week by week
The structure, with the real numbers — so you can judge whether it suits you before installing anything.
Six days, rotating
There is no Monday-is-chest calendar. Six sessions rotate in order, and your place in them is how many you have finished. Miss a week and you carry on where you were.
Push & Core
5 exercises, 3 rounds.
| Exercise | Week 1 | Week 8 |
|---|---|---|
| Push-Ups | 10 reps | 18 reps |
| Bodyweight Squats | 15 reps | 26 reps |
| Pike Push-Ups | 8 reps | 14 reps |
| Plank | 30 s | 75 s |
| Downward Dog Push-Ups | 8 reps | 14 reps |
Legs & Cardio
7 exercises, 3 rounds.
| Exercise | Week 1 | Week 8 |
|---|---|---|
| Reverse Lunges | 12 reps | 24 reps |
| Glute Bridges | 15 reps | 25 reps |
| Jumping Jacks | 45 s | 90 s |
| Calf Raises | 18 reps | 30 reps |
| Squat Hold | 25 s | 60 s |
| Step-Ups | 12 reps | 24 reps |
| Star Jumps | 45 s | 90 s |
Full Body
6 exercises, 3 rounds.
| Exercise | Week 1 | Week 8 |
|---|---|---|
| Push-Ups | 10 reps | 18 reps |
| Superman Hold | 25 s | 45 s |
| Tricep Dips | 10 reps | 18 reps |
| Mountain Climbers | 30 s | 70 s |
| Crunches | 15 reps | 30 reps |
| Bear Crawl | 30 s | 70 s |
Upper Body
6 exercises, 3 rounds.
| Exercise | Week 1 | Week 8 |
|---|---|---|
| Wide Push-Ups | 8 reps | 15 reps |
| Bird Dogs | 10 reps | 16 reps |
| Close-Grip Push-Ups | 8 reps | 14 reps |
| Plank Shoulder Taps | 10 reps | 20 reps |
| Side Plank | 30 s | 60 s |
| Staggered Hand Push-Ups | 8 reps | 15 reps |
Lower Body & Core
7 exercises, 3 rounds.
| Exercise | Week 1 | Week 8 |
|---|---|---|
| Sumo Squats | 15 reps | 26 reps |
| Split Squats | 12 reps | 24 reps |
| Single-Leg Bridges | 12 reps | 24 reps |
| Wall Sit | 35 s | 75 s |
| Leg Raises | 10 reps | 18 reps |
| Bulgarian Split Squats | 12 reps | 24 reps |
| Toe Touch Crunches | 15 reps | 30 reps |
Conditioning
8 exercises, 3 rounds.
| Exercise | Week 1 | Week 8 |
|---|---|---|
| High Knees | 30 s | 70 s |
| Half Burpees | 10 reps | 18 reps |
| Jump Squats | 10 reps | 18 reps |
| Inchworms | 6 reps | 12 reps |
| Flutter Kicks | 30 s | 60 s |
| Plank Jacks | 30 s | 70 s |
| Scissor Kicks | 30 s | 60 s |
| Squat Thrusts | 10 reps | 18 reps |
Targets step every two weeks
Weeks 1–2 share a target, then it rises for weeks 3–4, again for 5–6, and again for 7–8. Each exercise has its own table rather than a shared percentage, which is why some movements climb steeply and others barely move.
Three tiers, chosen by you
The figures above are the middle tier. There is a gentler one and a harder one, and the harder track also swaps some movements for tougher variations rather than only raising the count. You pick when you start and can change it at any point.
After eight weeks
You start again at week one, with the option of a harder tier. The programme is a cycle, not a finish line.