12 Week Bodyweight Program

*Introduction to the Program

Click here to download the pdf file of the program: Layman’s Fitness 12 Week Bodyweight Program.

This is a bodyweight-only program designed for the person who:

“Wants to get back into it”, but doesn’t know where to start

👟Has minimal equipment

Doesn’t have a lot of time

📃Wants a plan to follow

🏠 Wants to exercise without going to the gym

If this is you, you’ve come to the right place, and I’m thrilled that you are here and ready to go.

I also have a 5-week bodyweight program. If you are completely new to exercise, I’d recommend starting with the 12-Week program first (after consulting with a physician). 


If you exercise regularly, I’d recommend starting with the 5-week bodyweight program.

Or you can skip both and find a program elsewhere. Totally up to you. My advice would be to not get caught up in the analysis, but to just pick a plan, start, and make adjustments along the way. 

Before we start, I want to challenge you to think differently about your goals for the next 90 days.

The Ultimate Goal

I’m sure you have some goals and wishes related to exercise. You probably wouldn’t be here if you didn’t. You want to slim down, bulk up, build strength, become healthier, etc… While these are all excellent pursuits, these are all outcomes, effects, and products of something even more valuable. 

These are all the results of faithful body-stewardship. This is my ultimate goal and desire for you as you complete this program. I want you to learn how to steward your body for the glory of God, to recognize that your body does not belong to you but belongs to Him, and to learn some bodyweight skills on how to move and strengthen your body that you can apply for years to come.

As you complete this program, my challenge for you is to keep faithful body-stewardship for God’s glory as your north star. Enjoy all the benefits of becoming healthier and stronger, but keep faithfulness, discipline, and diligence as your destination and your guide.

So, using the S.M.A.R.T. goal format, here’s my one goal for you to pursue over the next 90 days: 

➡️Complete the 3 sessions per week, every week, for 12 weeks 

The results will come. If you learn faithful body-stewardship and develop skills, you will eventually build strength and become healthier.

One last encouragement – accountability is a catalyzing help for building habits. We all benefit from a community of people who encourage and challenge us to keep pressing forward. 

Consider inviting a few of your friends do this program with you. You can also do this program with your spouse. Doing this program with others will make your experience much more rewarding, and you might find that you will go further with others than you will by yourself. 

Now let’s get into it.

The 12 Week Bodyweight Program

  • Goal: Complete 3 sessions per week, every week, for 12 weeks. 
  • Time: Each session will take 30-40 minutes to complete (on average).
  • Equipment: You will need a:
    • Pull-Up Bar (visit the Pull-Up page for alternatives to a pull-up bar)
    • Jump Rope
    • *As an Amazon associate, I earn from qualifying purchases. 
  • Duration: This program will last for 12 weeks (~90 days).
  • Modality: This program uses bodyweight only movements.
  • Exercise Instructions: Be sure to use the “LF HUB” page on the Layman’s Fitness website for video instructions of all the exercises. 

This program follows the first three phases of the NASM-OPT model. Over the next 90 days, you will transition through three phases that will progressively challenge you. Each phase has a different area of focus, but you will have the same goal: complete 3 sessions per week, every week, for 12 weeks. 

Phase I: Stability – Muscle stabilization, posture, balance, and form

Phase II: Endurance – Muscular endurance, higher intensity, and shorter rests while maintaining form

Phase III: Strength – Muscular strength, bodyweight progressions, and pushing until failure while maintaining proper form


Please email me at don@laymansfitness.com with any questions on the program. Be strong!


*As always, I’d recommend consulting with a physician prior to starting any exercise program. 

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