**BASICS 1** is an 8-week bodyweight training program designed for those looking to build foundational strength and endurance. Committing to 6 days a week, you'll engage in a mix of push-ups and rows, focusing on maximizing your efforts and refining your technique. Each session includes varying intensity levels, ensuring progressive overload while allowing for adequate recovery. Perfect for at-home workouts, this program empowers you to enhance your upper body strength and overall fitness, all without the need for equipment. Get ready to transform your body and elevate your performance!

mastering and doubling up push-ups and bodyweight rows.

BASICS 1

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

1 ) sets end when the form break
2 ) 5 min rest

Push Up

PUSH-UPS ( max efforts )

Blank Bodyweight Row

ROWS ( max efforts)

1 ) Perform sets of 50% of max reps
2 ) Rest 1 min

PUSH-UPS ( submax )

ROWS ( submax )

PUSH-UPS ( ladder )

ROWS ( ladder )

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