Bodyweight Foundations is a structured 12-week training program designed to build strength, control, and confidence using nothing but your bodyweight. Built around fundamental movement patterns - squat, hinge, push, pull, and core - the program develops a well-rounded base that supports both performance and long-term progression.
The program follows a 4-day upper/lower split, allowing you to train each movement pattern effectively while still prioritising recovery. It also uses an alternating A/B weekly structure, meaning each week introduces slight variations in exercises, tempo, or intensity to keep your body adapting and progressing without plateauing. The first phase focuses on mastering technique, stability, and control, while the second phase progresses into more challenging variations, including unilateral movements and increased time under tension.
Designed to be completed anywhere with minimal setup, Bodyweight Foundations removes the need for equipment while still delivering a clear, progressive system. Whether you’re starting your training journey or looking to refine your movement quality, this program provides a professional, evidence-based approach to help you get stronger, move better, and train with intent.
