This is the Upper workout from the Bodyweight Beginner Strength plan. It trains Chest, Back and Core across 4 exercises, and takes roughly 64 to 79 minutes.
You open with Push Up on Knees while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Push Up on Knees | 3 × 10 |
 Inverted Row | 3 × 8 |
 Incline Push Up | 3 × 10 |
 Plank | 3 × 30 |
