← All programmes

Bodyweight Basics

Short full-body sessions using just your bodyweight — 4×6 on the main movements with planks to finish. Train anywhere, no kit.

Week structure

• Short full-body sessions
• 4×6 main movements
• Planks, 3×30s
• No equipment needed

Who it's for

For anyone training with no equipment who still wants a structured, progressive programme.

How progression works

Every exercise progresses when you complete all target sets and reps. Increments are exercise-appropriate — barbell plates for compounds like the squat, bench press and deadlift, and smaller steps for dumbbell and isolation work. Miss the target three sessions in a row on an exercise and Milo backs the weight off by 10%, so you can reset and keep moving forward.

Milo for iPhone — coming to the App Store.