Bodyweight

9 weeks to build muscle with no gym and no kit. No weight to add: here progression runs through leverage, tempo and range, and it is all planned for you.

What the program includes

• 9 weeks · 3 sessions / week · All levels
• Equipment : none · pull-up bar advised
• 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Mastery (weeks 1 to 3) : Build technique and tempo on the bilateral variations, the most stable ones. This is the phase where you learn to make every rep hard: full range, held pauses, zero momentum.
• Phase 2 · Leverage (weeks 4 to 6) : Same patterns, reduced leverage: split stances, raised feet, pauses and 1.5 reps. Every exercise gets harder without any load appearing. The RIR tightens.
• Phase 3 · Unilateral (weeks 7 to 9) : The peak of the block: one leg, one arm, and density techniques to chase the last adaptations. It is the hardest phase, and it is meant to be.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.