12 sources: 2 meta-analyses, 10 randomised controlled trials

Strength Training · 30 min slot · 2-4x/week

Bodyweight-Only Circuit

An equipment-free full-body session; progress by moving to harder variations as reps get easy, taking sets near failure. Duration is a default, not a cap.

How often: 2–4 sessions/week · trial frequency reported by the sources of the review summary this routine was written from (10 of 13 sources named by SR03.1 state one) · planning default: 2-4x/week · the review report’s bottom line: 2–3 sessions/week (the report's bottom-line prescription)

When: any time · the sources state no time of day; the planner's slot is a default

The time slot is a planning choice: a swap can keep it.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1
Bodyweight Squat
3 sets x 15-25 reps, ~60 sec rest
Progress to split squats when easy.
Slot: squat / knee-dominant
Named by a Round-2 reviewMeets the finding's dose
3 options for this requirement
These are the practices the completed Round-2 reviews name for squat / knee-dominant. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Leg press
Compared in the review
12 papers put it in this slot · dose in sets × reps
Evidence and how-to
Smith machine exercise
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × reps and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Split squat / RFESS
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × reps and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
2
Push-Up
3 sets x 8-20 reps, ~60 sec rest
Use incline or knees to regress.
Slot: horizontal push
Named by a Round-2 reviewMeets the finding's dose1 paper reports 20 reps1 paper reports 30 s rest
4 options for this requirement
These are the practices the completed Round-2 reviews name for horizontal push. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Bench press
Compared in the review
24 papers put it in this slot · dose in sets × reps
Evidence and how-to
Isometric hold
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × reps and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Push-up
Compared in the review
7 papers put it in this slot · dose in sets × reps
Evidence and how-to
Suspension-trainer exercise
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
3
Inverted Row
3 sets x 8-15 reps, ~75 sec rest
Use a table edge or low bar.
Slot: horizontal pull
Named by a Round-2 reviewMeets the finding's dose
3 options for this requirement
These are the practices the completed Round-2 reviews name for horizontal pull. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Bent-over row
Described in the review
1 paper put it in this slot · dose in sets × reps
Evidence and how-to
Inverted row
Compared in the review
1 paper put it in this slot · dose in sets × reps
Evidence and how-to
Suspension-trainer exercise
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
4
Reverse Lunge
2 sets x 10-15/leg, ~60 sec rest
Unilateral legs.
Slot: single-leg / lunge
Named by a Round-2 reviewMeets the finding's dose
2 options for this requirement
These are the practices the completed Round-2 reviews name for single-leg / lunge. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Split squat / RFESS
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × reps and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Step-up
Compared in the review
2 papers put it in this slot · dose in sets × reps
Evidence and how-to
5
Pike Push-Up
2 sets x 8-15 reps, ~60 sec rest
Vertical push.
Slot: vertical push
Named by a Round-2 reviewMeets the finding's dose1 paper reports 20 reps1 paper reports 30 s rest
2 options for this requirement
These are the practices the completed Round-2 reviews name for vertical push. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Bench press
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in sets × reps
Evidence and how-to
Overhead press
Compared in the review
2 papers put it in this slot · dose in sets × reps
Evidence and how-to
6
Glute Bridge
2 sets x 15-25 reps, ~45 sec rest
Hip hinge; single-leg to progress.
Slot: hinge / hip-dominant
Named by a Round-2 reviewApp-designed prescriptionthe finding states %1RM, which this step does not carry; the routine's sets is outside the range the finding's sentence describes, and the sentence states no floor or ceiling; the routine's reps is outside the range the finding's sentence describes, and the sentence states no floor or ceiling; the finding states duration, which this step does not carry; the finding states no rest for this.
6 options for this requirement
These are the practices the completed Round-2 reviews name for hinge / hip-dominant. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Deadlift
Compared in the review
22 papers put it in this slot · dose in sets × reps
Evidence and how-to
Glute bridge
Compared in the review
1 paper put it in this slot · dose in sets × reps
Evidence and how-to
Hip thrust
Compared in the review
9 papers put it in this slot · dose unit not stated
Evidence and how-to
Kettlebell exercise
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Leg press
Compared in the review
2 papers put it in this slot · dose in sets × reps
Evidence and how-to
Romanian deadlift
Compared in the review
5 papers put it in this slot · dose in sets × reps
Evidence and how-to
7
Plank
2 sets x 30-60 sec, ~45 sec rest
Core.
Slot: anti-extension & anti-rotation core
Named by a Round-2 reviewMeets the finding's dose1 paper reports 45 min
2 options for this requirement
These are the practices the completed Round-2 reviews name for anti-extension & anti-rotation core. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Kettlebell exercise
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Plank
Compared in the review
1 paper put it in this slot · dose in sets × time
Evidence and how-to

Safety, and where each line comes from

1 reported by the review's sources16 product safeguard (app-authored)5 source silent

Each line below says where it comes from. “Reported by the review’s sources” is the source’s own words about adverse events or contraindications. “Product safeguard” is written by this app, not by the research. “Source silent” means the studies behind this routine report nothing on that point, which is not the same as saying it carries no risk.

Who should modify or avoid this

Reported by the review's sourcesAbsolute: Individuals with certain health conditions, taking anabolic steroids Relative: Individuals with a BMI > 29 or specific medical conditions
SR03.1 · canon row 726, contraindications field · Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness · studied: WHAT: The study involved two groups: PUSH (progressive calisthenic push-up training) and BENCH (standard free weight bench press training). The PUSH group performed progressive push-up exercises with varying difficulty levels, while the…
Product safeguard (app-authored)Advanced lower-body overload may require added load or single-leg variations.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Anyone starting out or training without equipment.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Designed for generally healthy adults. Not a rehabilitation programme: an injury, a joint condition or a medical restriction on lifting changes what is appropriate here.

Prerequisites

Product safeguard (app-authored)Written for beginner level. Equipment: bodyweight, dumbbell. Warm up before the working sets, and learn each movement at a light load or short range before adding effort.
Source silentThe sources behind this routine's finding report nothing on prerequisites or starting level.

Hazards and adverse events

Source silentThe sources behind this routine's finding report no adverse events.

Progression and regression

Product safeguard (app-authored)Bodyweight Squat: regress with Box Squat / Sit-to-Stand; Assisted Squat (hold support) and progress with Goblet Squat; Bulgarian Split Squat; Jump Squat.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Push-Up: regress with Incline (hands elevated) Push-Up; Knee Push-Up and progress with Decline Push-Up; Weighted Push-Up; Archer Push-Up.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Inverted Row: regress with Bar raised higher (more upright); Band Row and progress with Feet-elevated Inverted Row; Weighted Inverted Row.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Reverse Lunge: regress with Bodyweight Reverse Lunge; Split Squat and progress with Heavier load; Deficit Reverse Lunge.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Pike Push-Up: regress with Incline Pike Push-Up; Seated Band Overhead Press and progress with Elevated (feet-raised) Pike Push-Up; Handstand Push-Up.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Glute Bridge: regress with Feet closer / smaller range and progress with Barbell Hip Thrust; Single-Leg Glute Bridge.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Plank: regress with Knee Plank; Incline Plank and progress with Long-Lever Plank; Weighted Plank; RKC Plank.
From the exercise catalogue, written by this app.
Source silentThe sources behind this routine's finding report nothing on how to progress or regress it.

Stop conditions

Product safeguard (app-authored)Stop the set if you feel sharp or joint-localised pain, dizziness, chest discomfort or a sudden loss of control of the load; finish a set short rather than with broken form.
Source silentThe sources behind this routine's finding report no stop conditions.

When to seek supervision or clearance

Product safeguard (app-authored)Joint pain that persists beyond normal soreness
From this routine’s block record, written by this app.
Product safeguard (app-authored)Inability to perform basic patterns without pain
From this routine’s block record, written by this app.
Product safeguard (app-authored)Get clearance from a clinician before starting if you have a heart condition, uncontrolled blood pressure, a recent injury or surgery, or are pregnant; ask a qualified coach to check your form on any lift you have not done before.
Product safeguard (app-authored)Signs of a medical emergency (chest pain or pressure, trouble breathing, fainting, sudden weakness or numbness) mean 911 or your local emergency services; thoughts of self-harm or suicide mean the 988 Suicide & Crisis Lifeline. This app does not diagnose, treat or give personalised medical advice.
Source silentThe sources behind this routine's finding report nothing on supervision or clearance.

How to do it

Bodyweight training uses your own mass as the load through movements like push-ups, squats, lunges, rows and planks.

What the evidence says

The evidence is inherited from the practice this routine implements. Any duration is allowed; the label shows where you land against the studied dose.

This practice is one way to carry out what the sources on the concept entry (phys.strength.bodyweight-vs-external-load) studied: bodyweight and other non-weight training compared with traditional external-load training. Kotarsky 2017 (randomised trial) reports that progressive calisthenic push-up training raised upper-body strength similarly to free-weight bench press; Kikuchi 2017 (randomised trial) concludes that push-ups at a load similar to 40% of bench-press 1RM were comparably effective for hypertrophy and strength over an 8-week period; Wei 2023 (randomised trial) reports that bodyweight and barbell back squat training both improved strength and muscle mass in sedentary young women, with the barbell condition also lowering body fat; Grgic 2020 (meta-analysis) reports no significant difference in muscle-fibre hypertrophy between low- and high-load training performed to failure, with more research needed. The full account, source by source, is on the concept entry this practice links to (phys.strength.bodyweight-vs-external-load).

Key sources

randomised controlled trialEffect of Progressive Calisthenic Push-up Training on Muscle Strength and ThicknessChristopher J Kotarsky, B. Christensen, Jason Miller, K. Hackney (2017) · Journal of Strength and Conditioning Research · 10.1519/jsc.0000000000002345 · full text

randomised controlled trialLow-load bench press and push-up induce similar muscle hypertrophy and strength gainN. Kikuchi, K. Nakazato (2017) · Journal of Exercise Science & Fitness · 10.1016/j.jesf.2017.06.003 · full text

randomised controlled trialBench Press and Push-up at Comparable Levels of Muscle Activity Results in Similar Strength GainsJ. Calatayud, S. Borreani, J. Colado, Fernando Martín, V. Tella, L. Andersen (2015) · Journal of Strength and Conditioning Research · 10.1519/jsc.0000000000000589 · full text

Each source is shown by its own study design.

12 sources: 2 meta-analyses, 10 randomised controlled trials

Agreement: The review summary this entry was written from does not say whether its sources agree at this claim. Direction recorded for 7 of 12 sources; not yet recorded for the rest. A review summary is the written synthesis this entry was first built from; it is not one of the sources counted here.
The claim's outcome: Outcome not yet recorded
Certainty: No source states a certainty rating.

What each source measured and concluded (12)

randomised controlled trial · 2017

Kotarsky et al. (2017) — Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness

What it measured: Maximal strength via 1RM bench press and push-up progression, muscle thickness via ultrasound, power via seated medicine ball put.
How it measured it: Validated protocols for 1RM bench press (NSCA), ultrasound for muscle thickness (Yasuda et al.), seated medicine ball put (Clemons et al.).
Direction it states for the claim's outcome: Improved
How it was read: read in full text

randomised controlled trial · 2017

Kikuchi et al. (2017) — Low-load bench press and push-up induce similar muscle hypertrophy and strength gain

What it measured: Muscle thickness at three sites (biceps, triceps, and pectoralis major), bench-press 1RM.
How it measured it: Standard exercise science methods (pre-post design).
Direction it states for the claim's outcome: Improved
How it was read: read in full text

randomised controlled trial · 2015

Calatayud et al. (2015) — Bench Press and Push-up at Comparable Levels of Muscle Activity Results in Similar Strength Gains

What it measured: Muscle strength gains via 6RM and 1RM tests for bench press and push-up exercises.
How it measured it: Electromyography (EMG) for muscle activity; 6RM and 1RM tests for strength gains. The EMG is a validated tool.
Direction it states for the claim's outcome: Improved
How it was read: read in full text

randomised controlled trial · 2023

Wei et al. (2023) — Effects of progressive body-weight versus barbell back squat training on strength, hypertrophy and body fat among sedentary young women

What it measured: Muscle strength (isokinetic knee extensor and flexor muscle peak torque), muscle hypertrophy (thickness of gluteus maximus, rectus femoris, and gastrocnemius muscles), and body fat percentage.
How it measured it: Muscle strength: dynamometer; Muscle thickness: B-mode ultrasound device; Body fat percentage: InBody 770 device.
How it was read: read in full text

randomised controlled trial · 2022

Zuo et al. (2022) — Functional and Traditional Resistance Training Are Equally Effective in Increasing Upper and Lower Limb Muscular Endurance and Performance Variables in Untrained Young Men

What it measured: Muscular endurance (reps of bench press and leg flexion) and physical performance tests (sprint performance, pull-ups, throwing ability, and jumping ability).
How it measured it: Laboratory tests using standardized equipment (e.g., Quattro Jump System, photocells) and following guidelines from the American College of Sports Medicine.
How it was read: read in full text

randomised controlled trial · 2019

Resende-Neto et al. (2019) — Effects of functional and traditional training in body composition and muscle strength components in older women: A randomized controlled trial.

What it measured: Maximal dynamic strength via 1RM test, muscular power using 50% of maximum load, isometric strength via hand and lumbar dynamometers.
How it measured it: Laboratory tests using validated methods (1RM test, linear encoder, dynamometers).
Direction it states for the claim's outcome: Improved
How it was read: read in full text

randomised controlled trial · 2010

Thorborg et al. (2010) — Hip abduction strength training in the clinical setting: With or without external loading?

What it measured: Hip abduction strength (isometric and eccentric)
Direction it states for the claim's outcome: Improved
How it was read: read in full text

randomised controlled trial · 2025

Terrazas et al. (2025) — Manual resistance training and resistance training elicit neuromuscular strength adaptations but not body composition changes in an 8- week exercise intervention.

What it measured: Body composition via Dual-energy X-ray Absorptiometry; Muscular strength via Isokinetic Knee Extension/Flexion, Isometric Bench Press, Isometric Mid-thigh Pull, One-Repetition Maximum (1RM) Bench Press, and 1RM Leg Press.
How it measured it: Validated methods: Dual-energy X-ray Absorptiometry for body composition; Isokinetic and isometric tests for muscular strength.
Its conclusion, in its own words: “An 8-week MRT or WRT intervention increases muscle strength without changes in body composition.”
How it was read: read in full text

randomised controlled trial · 2023

Dorgo et al. (2023) — Effects of manual resistance versus weight resistance training on body composition and strength in young adults after a 14-week intervention.

What it measured: Changes in body composition (lean mass, fat mass) and muscular fitness (strength, endurance).
How it measured it: Body composition was assessed using Dual-energy X-ray Absorptiometry (DEXA), a validated method.
Direction it states for the claim's outcome: Improved
How it was read: read in full text

meta-analysis · 2020

Grgic (2020) — The Effects of Low-Load Vs. High-Load Resistance Training on Muscle Fiber Hypertrophy: A Meta-Analysis

What it measured: Muscle fiber hypertrophy (type I and type II).
How it measured it: Muscle biopsy samples.
How it was read: read in full text
What the review says it includes: meta-analysis
Studies and participants, as stated: N = 120 participants across 5 studies with 10 study groups

meta-analysis · 2022

Liu et al. (2022) — Effects of Different Resistance Exercise Forms on Body Composition and Muscle Strength in Overweight and/or Obese Individuals: A Systematic Review and Meta-Analysis

What it measured: Body fat (BF), fat-free mass (FFM), skeletal muscle content (SMC), muscle strength (MS), and body mass index (BMI).
How it measured it: Through changes in these indicators as reported in the included studies, likely using anthropometric measurements or laboratory tests.
How it was read: read in full text
What the review says it includes: meta-analysis, systematic review
Studies and participants, as stated: N = 669 participants across 15 studies

randomised controlled trial · 2024

Govindasamy et al. (2024) — The effects of kettlebell training versus resistance training using the own body mass on physical fitness and physiological adaptations in obese adults: a randomized controlled trial

What it measured: Physical fitness variables (cardiovascular fitness via 12-Minute Cooper run test, muscular endurance via push-up and sit-up tests, flexibility via sit-and-reach test), physiological measures (vital capacity, resting and maximum heart rate, mean arterial blood pressure, breath holding time, respiratory rate), biochemical variables (high and low density lipoprotein, total cholesterol, triglycerides).
How it measured it: Standardized tests and equipment (12-Minute Cooper run test, push-up and sit-up tests, sit-and-reach test, short-range radio telemetry, CSMI Spirometrics instrument, automated biochemical analyzer).
Direction it states for the claim's outcome: Improved
How it was read: read in full text

Open the week builder