Bodyweight Workout Program — 3 to 6 Days a Week, 12 Weeks (PDF + Tracker)
No gym. No equipment. No excuses.
A full 12-week bodyweight program you can run in a hotel room, a living room or a backyard. Six daily formats, 15–40 minutes each, scalable to 3, 4, 5 or 6 days a week — and it gets harder without ever adding a single pound. This is bodyweight training done right: the four levers that make every movement tougher, all mapped out for you.
Which Chalk program fits your setup?
📘 Inside the 103-page guide
- 72 workouts, written out move by move — six formats a week, all 12 weeks
- Four progression levers — add reps, difficulty, density & tempo to get harder with no weight
- A form-demo video on every single movement
- An easier and a harder option for every exercise — beginner to advanced
- Scalable 3–6 days — run the full six or drop to three, the plan flexes to your week
- Bonus: picking your starting level, RPE, recovery & common mistakes to skip
📊 Plus a fillable Excel tracker
- Log every set, rep & week in one place
- Locked so you only type in your numbers
- Works on phone, Excel, Google Sheets or Numbers
Your 12 weeks
- Block 1 — Foundation · groove the movements and build the base
- Block 2 — Density · supersets and shorter rest for more work in less time
- Block 3 — Peak · harder variations and rounds-for-time finishers
- Zero equipment — every movement scales up or down to your level
Who it's for
- No-gym trainers — travel, home, or no membership, with zero equipment
- Busy schedules — 15–40 minute sessions that scale from three to six days
- Any level — an easier and a harder option on every movement
What you get
- ✅ 103-page program + coaching guide (instant download)
- ✅ Fillable Excel workbook — all 12 weeks
- ✅ 72 workouts across 3 blocks
- ✅ Four progression levers that work with no weight
- ✅ Easier & harder options plus a demo on every move
- ✅ Works on any device — yours forever
Common questions
- Can I really build muscle with just bodyweight? Yes — as long as the training keeps getting harder. This program uses four progression levers (reps, difficulty, density, tempo) to overload your muscles week after week without any weight.
- Do I need any equipment? None. No bars, no bands, no gym — just you, the floor and a plan. Every movement has an easier and a harder version.
- How many days a week is it? It's built for six, but scales cleanly to 3, 4 or 5 — the guide shows you exactly how to run it at each frequency.
- Is it good for beginners? Yes — every exercise has an easier option, and Block 1 grooves the movements before anything gets hard. Advanced options are there when you're ready.
- What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships. Log on your phone or print all 12 weeks.
No gym required. Follow the page. Train anywhere, anytime.
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