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Onyx Online · Strength
Eight weeks, four days a week, a bar to hang from. Harder push-ups, real pull-ups and single-leg strength with no weights.
Who this is for This is for you if you finished Bodyweight Foundation, or you can already do 15 clean push-ups and at least one pull-up, and you want to keep getting stronger without weights. You need something to hang from. If you cannot yet do a pull-up, that is fine; the first weeks build it. What you need - A pull-up bar, rings, or a sturdy beam or branch that holds your weight - A floor with room to lunge - A chair or step for elevated push-ups and dips - Optional: a backpack with books or water bottles to add weight in the last weeks What a week looks like Two upper days and two lower days. Upper days pair a push with a pull. Lower days pair a squat pattern with a hinge pattern. Monday and Thursday upper, Tuesday and Friday lower works well. Keep a rest day after any two in a row. Sessions run 40 to 50 minutes. How it progresses Bodyweight strength moves up by changing the exercise, not the weight. Every movement here has an easier and a harder version under Swap. Stay on a version until you reach the top of the rep range on every set with two reps to spare, then take the harder version next session. Weeks 1 to 3 build reps, week 4 is lighter, weeks 5 to 7 add a set and push toward the harder versions, week 8 is easy. If you own a backpack you can load, weeks 6 and 7 are where it comes in for pull-ups and push-ups. If you miss a day Missed a day? Do it next and shift the week. Missed a week? Repeat it. How hard Two reps in reserve on every set. Holds stop when your position starts to break, not when you cannot bear it. If a joint hurts, take the easier version and leave the ego at the door.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
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