Bodyweight-Only: 8-Week Home Build
Zero equipment. Eight weeks. A real strength and conditioning block you can run anywhere.
Adds the plan to My Library so you can check off each day as you train.
Goal
Build strength, muscle and conditioning with zero equipment
Duration
8 Weeks
Frequency
5 days/wk
Level
Beginner
Full program
Premium$9.99 / month
All Access subscription — unlocks every program and meal plan. Cancel anytime.
- 8 Weeks of programming
- 5× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
Prefer to buy once? Get lifetime All Access for $79
Workout Summary
Bodyweight-Only: 8-Week Home Build
Five short sessions a week — Push, Lower, Pull, Full-Body Circuit and a Core + Conditioning finisher — built entirely from the Onyx bodyweight library. Loads rise honestly through added reps, slower tempos and harder push-up / squat variations rather than added weight.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Home Training
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.
Training Overview
Training Overview
Two strength-biased days (Upper Push, Lower Body) drive skill and strength on the hardest bodyweight patterns. Two volume days (Upper Pull + Core, Full-Body Circuit) drive hypertrophy and work capacity. A short Core + Conditioning finisher on day 5 caps the week without stealing recovery.
8 Weeks · Progression
Progression
Weeks 1–3 · groove the pattern with 2–3 reps in reserve, add 1 rep per set as the week climbs. Week 4 · deload (cut every set to about 60% of your Week 3 reps, half effort). Weeks 5–7 · repeat the ramp with +2 reps per set vs Wave 1. Week 8 · deload + retest your max push-up and squat on the final session. Move up a harder variation (Push Up On Knees → On Toes → Diamond → Deficit) any time a set exceeds 15 clean reps.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayUpper Push + Core
- TuesdayLower Body + Glutes
- WednesdayRest / Walk 30–45 min · keep it easy (Zone 1, nasal-breath pace)
- ThursdayUpper Pull + Core
- FridayFull-Body Circuit
- SaturdayCore + Conditioning Finisher
- SundayRest · optional 20–30 min walk or light mobility
Workouts
Bodyweight-Only: 8-Week Home Build
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–8 unlock after purchase
Week 1 · Day 1
Upper Push + Core
Push patterns · add reps as you get stronger
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Warm-up | |||
| Mountain Climbers | 2 | 30 sec | 30 sec |
| Push Up On Knees | 2 | 10 (primer) | 30 sec |
| Main work | |||
| Push Up On Toes | 4 | 8–15 (stop 2 shy of failure) | 90 sec |
| Accessories | |||
| Diamond Push Ups | 3 | 6–10 | 75 sec |
| Wide Push Ups | 3 | 10–12 | 60 sec |
| Advanced Tricep Bench Dips | 3 | 10–12 | 60 sec |
| Pike Push Ups | 3 | 6–10 (feet elevated for overhead) | 60 sec |
| Core finisher | |||
| Plank | 3 | 45–60 sec | 45 sec |
| Plank With Shoulder Tap | 3 | 20 total taps | 45 sec |
Week 1 · Day 2
Lower Body + Glutes
Squat + single-leg · add reps as you get stronger
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Warm-up | |||
| Bodyweight Squats | 2 | 15 (slow tempo) | 30 sec |
| Banded Side Steps | 2 | 15/side (bodyweight walk if no band) | 30 sec |
| Main work | |||
| Bodyweight Squats | 4 | 15–25 (3-sec eccentric + 2-sec pause) | 90 sec |
| Accessories | |||
| Bodyweight Bulgarian Squats | 3 | 8–12/leg | 75 sec |
| Alternating Bodyweight Reverse Lunges | 3 | 10/leg | 75 sec |
| Step-Ups Bodyweight | 3 | 10/leg (use a sturdy chair) | 60 sec |
| Single-Leg Bodyweight Glute Bridge | 3 | 12/side (2-sec squeeze at top) | 45 sec |
| Standing Bodyweight Calve Raises | 4 | 20 | 30 sec |
Week 1 · Day 3
Upper Pull + Core
Pulling patterns without a bar + midline
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Warm-up | |||
| Superman | 2 | 10 (1-sec hold) | 30 sec |
| Main work | |||
| Superman | 4 | 12–15 (2–3-sec hold at top) | 60 sec |
| Reverse Snow Angels | 3 | 12 slow (floor) | 45 sec |
| Prone Y-Raise | 3 | 12 | 45 sec |
| Prone T-Raise | 3 | 12 | 45 sec |
| Bird Dog | 3 | 10/side (2-sec pause at extension) | 45 sec |
| Core finisher | |||
| Reverse Crunch | 3 | 12–15 | 45 sec |
| Side Plank | 3 | 30–45 sec/side | 30 sec |
Week 1 · Day 4
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 5
Full-Body Circuit
Density + conditioning
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Circuit: 5 rounds, 40 sec work / 20 sec rest, 90 sec between rounds | |||
| Bodyweight Squats | 5 | 40 sec (steady tempo) | 20 sec |
| Push Up On Toes | 5 | 40 sec (drop to knees to keep the tempo) | 20 sec |
| Alternating Bodyweight Reverse Lunges | 5 | 40 sec | 20 sec |
| Mountain Climbers | 5 | 40 sec | 20 sec |
| Plank | 5 | 40 sec | 90 sec between rounds |
Week 1 · Day 6
Core + Conditioning Finisher
Short, sharp cap on the week — skip on deload weeks (4 & 8)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Core circuit · 3 rounds | |||
| Plank | 3 | 45–60 sec | 30 sec |
| Side Plank | 3 | 30 sec/side | 30 sec |
| Reverse Crunch | 3 | 12–15 | 30 sec |
| Bird Dog | 3 | 10/side | 30 sec |
| EMOM 10 min · alternate every minute | |||
| Mountain Climbers | 5 | 30 sec on the minute | 30 sec |
| Bodyweight Squats | 5 | 15 reps on the minute | rest of minute |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
Reviews & Ratings
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FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.