Beginner
First Month — Bodyweight Only
4-week bodyweight intro for users with zero equipment. 3 day/week alternating Day A (push + squat + row + core) and Day B (hinge + pull + stability). 5 movements per session, ~30 min. Build foundational technique before transitioning to weights.
- Category
- Beginner
- Length
- 4 weeks
- Frequency
- 3 days/week
- Est. session
- 55–75 min
Last updated: June 2026
About this program
The first-month exit ramp for users with no equipment. Three sessions per week alternating Day A (push, lunge, inverted row, plank, bird-dog) and Day B (glute bridge, clamshell, pull-up or row regression, hollow body, dead bug). Movement-pattern coverage > volume — beginners benefit more from technique repetition than from late-set fatigue.
Designed as the F25 onboarding exit ramp for users who select "Bodyweight" as their gymType. Skip this if you have access to a gym — start with First Time in a Gym instead. After 4 weeks, transition to either Calisthenics 4× (BW intermediate) or Foundations: Full-Body 3× (if you've gained gym access). Equipment: bodyweight; a doorway pull-up bar is strongly recommended but optional.
Per the Beginner Programming framework, novices need pattern exposure + adherence × time more than they need optimal volume. RPE 6-8 across all working sets — beginners can't accurately self-rate RPE per the Progressive Overload framework, so the rep targets are the primary signal. Backed by Steven Low's *Overcoming Gravity* (2nd ed., 2016) for BW progression principles.
Across 4 weeks expect to add 2-5 reps to each movement at the same technique quality. Pull-up progression — most users go from 0 strict pull-ups to 1-2, or from 5 to 8.
Beginner · 4 weeks · 3 days/week
Start to finish
- Frequency
- 3 days/week
- Per session
- 55–75 min
Who it's for
Four ways to tell at a glance whether this block belongs in your week.
- 01The goal
- 4-week bodyweight intro for users with zero equipment.
- 02The commitment
- A focused two-to-three days a week
- 03The arc
- 4 weeks, one continuous block
- 04The coaching
- Your coach drives the plan forward — it reads each session and moves you up the moment the work gets easier, so you keep progressing
How it progresses
4 weeks across 1 phase — your coach watches the effort in your logged sets and moves the weight up the moment a load starts getting easier, so you keep climbing instead of waiting on the calendar.
- Weeks 1–462Intensity
Phase 1 · Accumulation
Build
Same protocol every week. Add 1-2 reps per movement when you can hit the rep target at RPE 7. Progress push-up regression (knee → full → decline) when you exceed 15 reps at RPE 7.
Sessions in this program
The individual workouts this program schedules through the week — open any session for its full exercise list, sets, and coaching notes.
Why your coach builds it this way
The first-month exit ramp for users with no equipment. Three sessions per week alternating Day A (push, lunge, inverted row, plank, bird-dog) and Day B (glute bridge, clamshell, pull-up or row regression, hollow body, dead bug). Movement-pattern coverage > volume — beginners benefit more from technique repetition than from late-set fatigue.
Designed as the F25 onboarding exit ramp for users who select "Bodyweight" as their gymType. Skip this if you have access to a gym — start with First Time in a Gym instead. After 4 weeks, transition to either Calisthenics 4× (BW intermediate) or Foundations: Full-Body 3× (if you've gained gym access). Equipment: bodyweight; a doorway pull-up bar is strongly recommended but optional.
Per the Beginner Programming framework, novices need pattern exposure + adherence × time more than they need optimal volume. RPE 6-8 across all working sets — beginners can't accurately self-rate RPE per the Progressive Overload framework, so the rep targets are the primary signal. Backed by Steven Low's *Overcoming Gravity* (2nd ed., 2016) for BW progression principles.
Across 4 weeks expect to add 2-5 reps to each movement at the same technique quality. Pull-up progression — most users go from 0 strict pull-ups to 1-2, or from 5 to 8.
The principles behind it
Common questions
The facts most people check before they commit a block to it.
01How long is the First Month — Bodyweight Only program?
First Month — Bodyweight Only runs 4 weeks at 3 days a week. In Squatly, the coach tunes it to you, so the plan keeps moving with your training.
02Who is First Month — Bodyweight Only for?
4-week bodyweight intro for users with zero equipment. It sits in the Beginner category, and the coach reads your training to tell you whether it's the right fit before you commit a block to it.
03How does First Month — Bodyweight Only progress over the weeks?
It runs as a single build block. Each phase has a job — accumulate work, push intensity, or back off to absorb it — and the coach moves your load when your logged sets earn it, not on a fixed schedule.
04Does the coach adjust First Month — Bodyweight Only to me?
Yes. The program is the starting structure; the coach reads your e1RM trend, your weekly volume, and your effort on each lift, then tells you when to push — when a load is getting easier, it's time to add weight. It shows you the trend lines behind every call, and you accept, edit, or reject it. With every workout, the plan gets more yours.
Keep moving forward.
The program sets the structure. Your coach drives it forward — reading your numbers and pushing the weight up as you get stronger, so the plan stays yours and you keep progressing.
iOS · Works offline
Aleks · Coach
Proposal — add weight