{"product_id":"bodyweight-workout-program-3-to-6-days-a-week-12-weeks-pdf-tracker","title":"Bodyweight Workout Program — 3 to 6 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eNo gym. No equipment. No excuses.\u003c\/p\u003e\n\u003cp\u003eA 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.\u003c\/p\u003e\n\u003ch3\u003eWhich Chalk program fits your setup?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eBodyweight (3–6x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Zero equipment, anywhere, flexible from three to six days. The program you'll actually keep on the road.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (3x \/ 4x \/ 5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— have a gym? Train the whole body three, four or five days a week with barbells and dumbbells.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe 5×5 Method\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— got a barbell and want pure strength? Five lifts, three days, a little heavier every session.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 103-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e72 workouts\u003c\/strong\u003e, written out move by move — six formats a week, all 12 weeks\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour progression levers\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— add reps, difficulty, density \u0026amp; tempo to get harder with no weight\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single movement\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAn easier and a harder option\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — beginner to advanced\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eScalable 3–6 days\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— run the full six or drop to three, the plan flexes to your week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your starting level, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, rep \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Foundation\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· groove the movements and build the base\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Density\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· supersets and shorter rest for more work in less time\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· harder variations and rounds-for-time finishers\u003c\/li\u003e\n\u003cli\u003eZero equipment — every movement scales up or down to your level\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eNo-gym trainers — travel, home, or no membership, with zero equipment\u003c\/li\u003e\n\u003cli\u003eBusy schedules — 15–40 minute sessions that scale from three to six days\u003c\/li\u003e\n\u003cli\u003eAny level — an easier and a harder option on every movement\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 103-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 72 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Four progression levers that work with no weight\u003c\/li\u003e\n\u003cli\u003e✅ Easier \u0026amp; harder options plus a demo on every move\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I really build muscle with just bodyweight?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDo I need any equipment?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eNone. No bars, no bands, no gym — just you, the floor and a plan. Every movement has an easier and a harder version.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHow many days a week is it?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eIt's built for six, but scales cleanly to 3, 4 or 5 — the guide shows you exactly how to run it at each frequency.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs it good for beginners?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — every exercise has an easier option, and Block 1 grooves the movements before anything gets hard. Advanced options are there when you're ready.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships. Log on your phone or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eNo gym required. Follow the page. Train anywhere, anytime.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854402343231,"sku":null,"price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_826ffeff-8121-478b-b7e6-5affead2316b.png?v=1785704068","url":"https:\/\/www.chalkperformancetraining.com\/products\/bodyweight-workout-program-3-to-6-days-a-week-12-weeks-pdf-tracker","provider":"CHALK Online","version":"1.0","type":"link"}