Tailrep

3x a week · Beginner

Bodyweight Training (At Home, 3 Days)

A full-body session using nothing but your own weight, repeated three times a week. Since you can't add load, the rep counts run higher and the sets end close to failure to make up for it.

The week

Full Body (Bodyweight)

9 exercises · ~50 min

Weekly sets

Direct sets — those from exercises that target the muscle as the primary mover. Sets where it only assists aren't counted here.

  • Back12 sets
  • Glutes12 sets
  • Chest9 sets
  • Biceps6 sets
  • Quads6 sets
  • Hamstrings6 sets
  • Shoulders6 sets
  • Triceps6 sets
  • Abs6 sets

Recommended for

  • Those starting at home rather than joining a gym
  • Those who need a substitute while traveling

How to progress

Once you reach the top of the rep range, move to a harder variation (knee push-up to standard to feet-elevated). Changing the movement beats adding endless reps.

Tips

  • Since you can't add load, take sets to within a rep of failure (0-1 RIR)
  • Do inverted rows under a table or on a low bar. The more horizontal you are, the harder it gets
  • When it gets easy, switch to one leg, widen the range of motion, or slow the tempo

Why these numbers

The sets, rep ranges, rest, and RIR come from these principles. Each one traces back to the research behind it.

Start this program

Open Tailrep, go to Routines → Browse programs, and add one day at a time. You can settle the weights during your first session.

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Start with today's first set.

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