3 VARIANTS Plans
Bodyweight Muscle Builder
A custom full-body hypertrophy plan built around bodyweight exercises and a resistance band. The 2-day version is the lowest-volume entry point, while the 3- and 4-day versions add weekly volume and exercise variety. Automatic progression increases reps or hold time on the currently selected exercise; when a variation becomes too easy or is still too hard, many exercise notes provide a manual ladder to easier or harder catalog exercises. Depending on the variant, sessions take roughly 25–35 minutes.
Who is this plan for?
- For beginners with a basic bodyweight foundation through more experienced trainees who want to scale individual movements manually; the 2-day version is the simplest entry point
- If a programmed exercise is still too hard or already too easy, choose a suitable neighboring variation from that exercise’s note where one is provided
- Goal: build muscle with bodyweight exercises, progressively higher rep or hold-time targets, and manual exercise selection when needed
- Equipment: a pull-up bar, stable setup for dips and rows, a resistance band, and—depending on the exercise—a bench, raised surface, or secure leg anchor
How it works
- Three variants: The 2-day version provides 36 work sets per week, the 3-day version 54, and the 4-day version 69. More training days add both weekly volume and exercise variety, so the variants are not simply the same session performed more often.
- Supersets: Exercises are mostly arranged in pairs and performed alternately. After the first exercise, move directly to its partner; the programmed rest follows after the completed pair.
- Rep and time progression: When you reach every target set for an exercise, rep-based exercises add 1 target rep per set and hold-based exercises add 5 seconds. This progression always applies to the exercise currently selected.
- Manual exercise ladders: For many exercises, the notes show suitable easier or harder catalog exercises. If an exercise becomes consistently too easy or the programmed variation is still too hard, the change is deliberately manual; hitPR does not replace the exercise automatically.
- After missed targets: After three failed attempts on the same exercise, rep-based exercises step back by 2 reps and hold-based exercises by 10 seconds.
Pros & Limitations
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Variant
Plan Structure
6 exercises · 18 sets
~31 min
Easier → harder: incline push-up → push-up → decline push-up → archer push up → single arm push-up.
Easier → harder: band assisted pull-up → pull-up → archer pull up.
Easier → harder: potty squat with support → Bodyweight Squat → split squats → single leg squat (pistol) male.
Easier → harder: low glute bridge on floor → Bodyweight Romanian Deadlift → Single Leg Deadlift.
Easier → harder: bodyweight standing calf raise → one leg floor calf raise → one leg donkey calf raise.
6 exercises · 18 sets
~29 min
Easier → harder: bodyweight standing row → inverted row bent knees → inverted row → bodyweight standing one arm row.
Easier → harder: bench dip (knees bent) → chest dip → ring dips.
Easier → harder: Bodyweight Squat → split squats → single leg squat (pistol) male.
Easier → harder: self assisted inverse leg curl → Banded Nordic Curl Negatives → Banded Nordic Curl → Nordic Curl.
Easier → harder: bottoms-up → lying leg raise flat bench → hanging leg raise → hanging pike.
6 exercises · 18 sets
~32 min
Easier → harder: incline push-up → push-up → decline push-up → archer push up → single arm push-up.
Easier → harder: band underhand pulldown → chin-up → one arm chin-up.
Easier → harder: Bodyweight Squat → split squats → walking lunge → single leg squat (pistol) male.
Easier → harder: low glute bridge on floor → glute bridge march → glute bridge two legs on bench (male).
Easier → harder: bottoms-up → lying leg raise flat bench → hanging leg raise → hanging pike.
Easier → harder: bodyweight standing calf raise → one leg floor calf raise → one leg donkey calf raise.
Talk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
Start this plan in hitPR
Free. All progression rules pre-configured.