Body Basis 12 Week Training Plan

12-Week Bodyweight Training Plan: Transform Your Body

Get fit, strong, and confident with our 12-week bodyweight training plan, designed to help you build strength, improve endurance, and tone your body—anywhere, anytime. Perfect for beginners and intermediate users, this plan requires no equipment, making it ideal for home workouts, travel, or outdoor sessions.

Program Highlights:

- Structured 12-Week Plan: A progressive workout schedule divided into four phases, each focusing on different aspects of fitness like strength, endurance, and mobility.

- Full-Body Workouts: Target all major muscle groups with exercises like push-ups, squats, lunges, planks, and burpees.

- Progressive Overload: Gradually increase intensity with rep-based progression and modified variations to suit your fitness level.

- Flexibility and Mobility: Incorporate dynamic stretches and mobility drills to improve flexibility and prevent injuries.

- Rest and Recovery: Built-in rest days to allow your muscles to recover and grow stronger.

Program Structure:

- Phase 1: Foundation Building (Weeks 1-3)

Focus on building basic strength and endurance with foundational exercises.

- Phase 2: Strength Development (Weeks 4-6)

Increase intensity with more challenging variations and higher rep counts.

- Phase 3: Endurance Focus (Weeks 7-9)

Emphasize cardiovascular endurance with circuit-style workouts and HIIT.

- Phase 4: Mastery and Challenge (Weeks 10-12)

Advanced exercises and combinations to test your progress and push your limits.

What You’ll Get:

- **Detailed Workout