Example client · not a real person
Live preview · 8 Week Bodyweight Blueprint
Maya's 8 Week Bodyweight Blueprint
A real Day 1 from your plan.
Duration
8
weeks
Sessions
3
days / wk
Unlocked
Day 1
lift
Details
Built for you
Your answers
Built around your intake
Open now
Unlocked the second you buy
Every week
Written out in full
Today's focus
Write down every test number. Week 8 retests the same ones.
Training
Duration
20
min
Moves
6
moves
Sets
8
total
10 slow circles each way, then gentle rocks forward and back on hands and knees.
One set, clean reps only. Stop when your form breaks. Write the number down.
Full depth reps to a box or chair in 60 seconds. Count only the clean ones.
Forearm plank, body in one line. Stop the clock when your hips sag.
Hands on a counter or a sturdy table. Lower until your chest is a fist from the edge, then press. Go lower as it gets easy. Next rung: Knee push up.
Use a door that opens away from you and lock it so it can't swing open. Wrap a towel around both handles of the closed door. Lean back with arms long, pull your chest to the door, lower for 3 seconds. Next rung: Table row bent knees.
0 of 15 done
Tap each part as you finish it.
Meals · Monday plates
0 of 4 logged2,131 calories to go.
150g of protein left. Hit that first, the rest follows.
- Protein0g / 150g150g left
- Carbs0g / 250g250g left
- Fat0g / 59g59g left
Day total 2131 cal · P 150 g · C 250 g · F 59 g.
Meal swaps.Choose another meal with the same calories and macros.
Week focus
Day 1 is your level test.
WHAT YOU GET
- 8 weeks in 5 phases: base, volume, strength, peak and a test week
- A level test on day 1 sets your starting rung on every ladder: push, pull, squat, hinge, core and wrist and shoulder prep
- 3, 4 or 5 sessions a week of 15 to 40 minutes, warm up first and cool down last
- Every move carries sets, reps or seconds, rest in seconds, an effort target, an anatomy plate and a coaching cue
- No bar exercise unless you said you have a bar
- Your macros, 4 plates a day that add up to them and a grocery list with units
- Built around your restrictions: knee, lower back, shoulder, hip, wrist, pregnancy and postpartum. Common problem areas get safer swaps.
How it progresses. Move up a rung when you hit the target on every set two sessions in a row. If you're not there by week 5, stay on your rung.
WHO IT IS FOR
- You want to get stronger without a gym
- You are chasing a first push up, a first pull up or a skill like a pistol, an L sit or a handstand hold
WHO IT IS NOT FOR
- You want barbell strength numbers, that is the 4 Month Program
- You want a coach reading your check ins every week, that is online coaching
QUESTIONS
Do I need equipment?
No. Tell the intake what you have. Without a bar you get table and doorway rows, never a bar exercise.
I can't do a push up yet. Is this for me?
Yes. The push ladder starts at the wall if that is where your level test puts you.
How long is a session?
15 to 40 minutes, warm up and cool down included. The time shows on every session.
What about old injuries?
Name them on the intake. Wrists, knees, lower back, shoulders, hips and pregnancy or postpartum each get named swaps. Sharp pain means stop and see a doctor or physio.
Will I get my first pull up?
The pull ladder is built to move you toward it. Results vary.
14 day money back guarantee on every one time program: 4 Week Starter, 4 Month Program, Tailored Meal Guide, The Bundle, Grow the Glutes, 8 Week Core Blueprint, 8 Week Transformation Blueprint, Bodyweight Blueprint, Run Strong and Block 2. Not for you? Email Mac within 14 days for a full refund.