Bodyweight Foundation: 6-Week Starter
Zero equipment, zero excuses - build a real base.
Adds the plan to My Library so you can check off each day as you train.
Goal
General fitness + technique
Duration
6 Weeks
Frequency
4 days/wk
Level
Beginner
Full program
Premium$9.99 / month
All Access subscription — unlocks every program and meal plan. Cancel anytime.
- 6 Weeks of programming
- 4× 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 Foundation: 6-Week Starter
Six weeks of progressive bodyweight training that prepares you to walk into any gym and actually lift. Push-up, squat, hinge and pull patterns taught from scratch.
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 · Beginner
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
Sessions pair the highest-return compound from the Onyx library with focused accessory work. Volume rises in waves and deloads on schedule so nothing breaks down.
6 Weeks · Progression
Progression
Weeks 1–2 build technique and baseline loads. Mid-block (weeks 3–5) progressively overload top sets. Final weeks intensify, then deload + retest in the closing week.
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
- MondayPush + Core
- TuesdayLower
- WednesdayRest · optional 20–30 min walk or light mobility
- ThursdayPull + Carry
- FridayFull Body Flow
- SaturdayWalk 30 min · keep it easy (Zone 1, nasal-breath pace)
- SundayRest · optional 20–30 min walk or light mobility
Workouts
Bodyweight Foundation: 6-Week Starter
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 2–6 unlock after purchase
Week 1 · Day 1
Push + Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push Ups (incline ok) | 4 | 6–10 | 90 sec |
| Ab Wheel Roll Outs | 3 | 10 | 60 sec |
| Glute Bridge | 3 | 12 | 60 sec |
Week 1 · Day 2
Lower
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Air Squats | 4 | 15 | 60 sec |
| Walking Lunge | 3 | 10/side | 60 sec |
| Single Leg Glute Bridge | 3 | 10/side | 45 sec |
| Bodyweight Good Morning | 3 | 12 | 45 sec |
| Calf Raise (bodyweight) | 3 | 20 | 45 sec |
Week 1 · Day 3
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 4
Pull + Carry
Back and grip using bodyweight only
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Superman Hold | 3 | 20 sec | 45 sec |
| Reverse Snow Angels (floor) | 3 | 12 | 45 sec |
| Bodyweight Row (under a sturdy table or low bar) | 4 | 8–10 | 60 sec |
| Y-Raise (prone, floor) | 3 | 12 | 45 sec |
| Bear Crawl | 3 | 20 m forward + 20 m back | 60 sec |
| Dead Bug | 3 | 10/side | 45 sec |
Week 1 · Day 5
Full Body Flow
Movement quality · continuous circuit
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 4 Rounds · rest 60 sec between rounds | |||
| Push Ups (any variation) | 4 | 8 | - |
| Air Squats | 4 | 12 | - |
| Bird Dog | 4 | 8/side | - |
| Glute Bridge | 4 | 12 | - |
| Mountain Climbers | 4 | 30 sec | 60 sec (end of round) |
Week 1 · Day 6
Optional · Active recoveryBike + Mobility
Light spin to flush the legs, then core and mobility to protect the joints for tomorrow's lift.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Cycle | 1 | 25–30 min easy | — |
| Plank | 3 | 30 sec | 45 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
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 | — |
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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.