PDF guide
No-Equipment Home Workout: The 12-Week PlanThe complete week-by-week program to get stronger at home using nothing but your bodyweight
PDF · 27 pages · $29
By the end of the 12 weeks, you know how to build and progress your own bodyweight workouts, with no gym and no equipment.
Who it's for
Adults who are starting out or coming back after a long break and want to train at home, 3 times a week for 30 to 40 minutes.
Inside
- 4 starting tests to find your level in 15 minutes
- 36 fully written workouts: exercises, sets, reps, rest, tempo
- 8 progression ladders, from wall push-ups to decline push-ups
- How to train your back and biceps without a bar or dumbbells
- A 15-minute version for busy days
- Simple nutrition: protein, plate, hydration
- A 12-week training log to fill in
What you get
- The full guide as a PDF (27 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
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In pictures
Illustrative photos, published by their authors under a free licence.
✓ VerifiedReviewed by industry professionals
Sourced, checked guides, reviewed by pros
- scientific studies cited, each with its DOI
- 9scientific studies cited, each with its DOI
- pages with a paginated contents page, updated October 2026
- 27pages with a paginated contents page, updated October 2026
- automated checks on every site update
- 61automated checks on every site update
The method
- 1Primary sources: published studies and official guidelines, never a forum.
- 2Every number linked to its source, listed at the end of the guide.
- 3Dated editions: every guide shows its update date.
Built from the guidelines and publications of:
- World Health Organization
- British Journal of Sports Medicine
- Journal of Strength and Conditioning Research
Chapters
- 01Before You Start
- 02Starting Tests
- 03The Principles That Make You Progress
- 04Progression Ladders
- 05The Six Key Movements, Step by Step
- 06The 12-Week Program
- 07The 15-Minute Version and the Apartment Version
- 08Warm-Up and Cool-Down
- 0912 Mistakes That Stall Progress (and the Fix)
- 10Simple Nutrition to Support Your Training
- 11After the 12 Weeks
- 12Training Log
- 13Sources
Pick your plan
One guide, one pack or the whole library
Same format, same cited sources: only the number of programs changes.
One guide
One clear goal, one complete plan.
$29
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
One pack
Several guides on the same theme.
$69
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
- Best value
Complete library
Every training guide plus the 12-week Program.
$149
instead of $571 one by one · you save $422
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
Payment and delivery
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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.