The Endless Program
Designed for a 13-year-old beginner. Build muscle safely every single day with bodyweight exercises. No end date.
Progressive Overload
You don't need a 12-week limit. The secret to building muscle is Progressive Overload. This means every time a workout feels "easy", you must either:
- Do more repetitions (e.g. 15 pushups instead of 10)
- Do the exercise slower (e.g. lower yourself for 3 seconds on a pushup)
- Do a harder variation (e.g. elevate your feet on a bed for pushups)
Workout Types
You can select the workout you want to do each day based on how you feel.
Full Body
Hits every major muscle group. Great if you only work out 3 times a week.
- Chest/Triceps (Pushups)
- Back/Biceps (Rows)
- Legs (Squats)
- Core (Crunches)
Upper Body
Focuses entirely on your arms, chest, back, and shoulders.
- More pushup variations
- More pulling variations
- Tricep dips
Lower Body
Builds strong legs and glutes. Crucial for athleticism.
- Lunges
- Squats
- Glute Bridges
- Calf Raises
Core & Abs
Builds a strong midsection. Combine this with another workout or do it on a rest day.
- Planks
- Leg Raises
- Russian Twists
Morning Wake-Up âš¡
A 5-minute fast-paced routine to wake you up immediately before school. Great for blood flow and energy!
- Jumping Jacks
- Fast Squats
- Pushups
- Stretching