Short answer: Follow three full-body sessions per week for four weeks, record clean sets and add repetitions gradually. Use household surfaces or a band to scale movements.
Who this workout is for
This plan is for trainees who want written structure without a subscription. It does not include individualized coaching. Start with the exercise-selection guide and choose variations below your maximum.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Day A | Incline push-up, row, squat, dead bug | 3 sets each |
| Day B | Pike push-up, assisted pull, lunge, bridge | 3 sets each |
| Day C | Push-up, row, split squat, plank | 2–4 sets each |
| Recovery days | Walk and move gently | No required streak |
| Week 4 | Reduce volume, then retest | Keep technique consistent |
How to perform the session
Repeat A, B and C on nonconsecutive days. Keep one to three clean repetitions in reserve. If a variation is too hard, change leverage instead of deleting the movement pattern.
How to progress
Add a total of two to six repetitions per exercise each week, distributed across sets. Use the printable plan to save a paper or PDF copy.
How RepSaga fits
The written plan is free; RepSaga is an optional motivation layer for its push-up sets. Check the current App Store listing for pricing and purchases. Compare free calisthenics apps if you want guided software.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
Is this plan completely free?
Yes. The workout instructions require no subscription, although optional equipment or apps may have costs.
Do I need a pull-up bar?
No. A secure table row or resistance-band row can provide an accessible pulling option.