30 days · 3 to 6, your call
Home Workout, No Equipment
Not having a gym was never the problem. The problem is doing the same 20 squats and 10 knee push-ups for months and expecting the body to change. At home, progression comes from changing the variation: from wall push-ups to incline, from incline to the floor. This protocol climbs that ladder for you, in sessions that fit between coffee and work.
Free preview in 60 seconds. You only pay if you want the PDF.
Who it is for
- You train at home, in a bedroom, a living room or a yard, and don't want to buy anything.
- You travel a lot and need a workout that fits anywhere.
- You want to tone up and lose a little fat without a gym commitment.
Who it is not for
- You want to gain a lot of size. Body weight has a ceiling; for that, dumbbells or a gym.
- You have dumbbells and bands at home. The other protocols accept those and get better with load.
- You want cardio only. There's a protocol for that.
How it works
You answer. The engine builds.
- Length 30 days
- Days a week 3 to 6, your call
- Per session 20 to 40 min
- Where At home, no equipment
Full body three or more times a week, with four to six exercises per session, abs every day and moderate cardio that can be rope, stairs or jumping jacks. When you hit the top of the rep range on every set, the PDF tells you the next variation of the movement.
- Zero equipment, zero excuses
- Progression by reps and harder variations
- 20 to 40 minute sessions
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Activity, weight-loss medication and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 30 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Woman, 31 years old, 68 kg, beginner, no equipment, 30 min per session.
- Bodyweight squat 3 sets × 10-17 · rest 60s
- Push-up 3 sets × 10-17 · rest 60s
- Table inverted row 3 sets × 10-17 · rest 60s
- Feet-elevated glute bridge 3 sets × 14-17 · rest 60s
Abs and core
- Crunch 2 × 12-16
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Price
One-time payment. No subscription.
Full PDF by email right away, plus access to your workout on the site with the videos.
On the preview you can add Get in Shape in 90 Days: both for US$ 12.99.
Not happy? 7-day refund, no questions.
Questions about this protocol
What do I need at home?
A sturdy chair, the floor and about two square meters. A mat helps. Nothing else.
How does it get harder without weights?
By reps and by variation. When you hit the top of the rep range on every set, the PDF tells you the next variation of the movement. Every exercise has a difficulty ladder inside the catalog.
How long is each session?
Between 20 and 40 minutes, your choice. The engine fills the time with the right number of sets, without inventing exercises to pad it.
Is there ab work?
Every day. A short core block in every session, plus moderate cardio that can be rope, stairs or jumping jacks, depending on your knees.
Can I lose weight training at home?
Yes, if the meal plan is in a deficit. That's why it's included, calculated from your expenditure. Training keeps the muscle; food brings the fat down.
Is it for complete beginners?
Yes. The easier variations exist exactly for that, and you set your level in the questionnaire.
Home Workout, No Equipment
Build my protocol →Free preview in 60 seconds. You only pay if you want the PDF.