Bodyweight Workout Program — 3 to 6 Days a Week, 12 Weeks (PDF + Tracker)

No gym. No equipment. No excuses. A full 12-week bodyweight program you can run in a hotel room, a living room or a backyard. Six daily formats, 15–40 minutes each, scalable to 3, 4, 5 or 6 days a week — and it gets harder without ever adding a single pound. This is bodyweight training done right: the four levers that make every movement tougher, all mapped out for you. Which Chalk program fits your setup? → Bodyweight (3–6x) — you're here. Zero equipment, anywhere, flexible from three to six days. The program you'll actually keep on the road. Full Body (3x / 4x / 5x) — have a gym? Train the whole body three, four or five days a week with barbells and dumbbells. The 5×5 Method — got a barbell and want pure strength? Five lifts, three days, a little heavier every session. 📘 Inside the 103-page guide 72 workouts, written out move by move — six formats a week, all 12 weeks Four progression levers — add reps, difficulty, density & tempo to get harder with no weight A form-demo video on every single movement An easier and a harder option for every exercise — beginner to advanced Scalable 3–6 days — run the full six or drop to three, the plan flexes to your week Bonus: picking your starting level, RPE, recovery & common mistakes to skip 📊 Plus a fillable Excel tracker Log every set, rep & week in one place Locked so you only type in your numbers Works on phone, Excel, Google Sheets or Numbers Your 12 weeks Block 1 — Foundation · groove the movements and build the base Block 2 — Density · supersets and shorter rest for more work in less time Block 3 — Peak · harder variations and rounds-for-time finishers Zero equipment — every movement scales up or down to your level Who it's for No-gym trainers — travel, home, or no membership, with zero equipment Busy schedules — 15–40 minute sessions that scale from three to six days Any level — an easier and a harder option on every movement What you get ✅ 103-page program + coaching guide (instant download) ✅ Fillable Excel workbook — all 12 weeks ✅ 72 workouts across 3 blocks ✅ Four progression levers that work with no weight ✅ Easier & harder options plus a demo on every move ✅ Works on any device — yours forever Common questions Can I really build muscle with just bodyweight? Yes — as long as the training keeps getting harder. This program uses four progression levers (reps, difficulty, density, tempo) to overload your muscles week after week without any weight. Do I need any equipment? None. No bars, no bands, no gym — just you, the floor and a plan. Every movement has an easier and a harder version. How many days a week is it? It's built for six, but scales cleanly to 3, 4 or 5 — the guide shows you exactly how to run it at each frequency. Is it good for beginners? Yes — every exercise has an easier option, and Block 1 grooves the movements before anything gets hard. Advanced options are there when you're ready. What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships. Log on your phone or print all 12 weeks. No gym required. Follow the page. Train anywhere, anytime.