90 Days. No Gym. Real Results.

TRANSFORM
YOUR
BODY

Home bodyweight training for beginners. No equipment needed.

Choose Your Plan Learn More →
90
DAYS TRANSFORMATION
3×
PER WEEK
0€
EQUIPMENT
BODY
💪
CALISTHENICS BODYWEIGHT HOME WORKOUT MUSCLE GAIN FAT LOSS 90 DAY TRANSFORMATION NO GYM CALISTHENICS BODYWEIGHT HOME WORKOUT MUSCLE GAIN FAT LOSS 90 DAY TRANSFORMATION NO GYM
Why It Works

Bodyweight training
builds real muscle

Your body is the best equipment you will ever have.

Research shows bodyweight training builds muscle as effectively as gym training.

The key is progressive overload: every week you do a little more.

In 90 days: more strength, visible muscles, more energy. No gym needed.

🎯

Progressive Overload

Every week harder variations, more reps, shorter rest.

🏠

Anywhere, Anytime

Train at home, outdoors, or while travelling.

📈

Structured Plan

Every set, every day has a purpose.

🔰

For Everyone

Every exercise has an easier variant for beginners.

⚡

Fast Results

First changes after 30 days.

🥁

Complete Approach

Premium plan includes a meal plan. Nutrition is 70% of your result.

90-Day Program

Three phases of transformation

01
Days 1-30 Phase 1
Foundation and Technique

The first month builds solid foundations. First visible changes by end of month one.

Push-upsSquatsPlankLunges3x 30 min per weekLow intensity
02
Days 31-60 Phase 2
Strength and Muscle Growth

Month two raises the intensity with advanced variations.

DipsPike push-upsBulgarian squats4x 40 min per weekMedium intensity
03
Days 61-90 Phase 3
Advanced Performance and Definition

The final month. Demanding workouts with stunning results.

One-arm push-up prepPistol squatL-sit4-5x 45 min per weekHigh intensity
Sample Weekly Plan

Every day has a purpose

Monday
PUSH DAY
  • Push-ups 4x12
  • Pike push-ups 3x10
  • Chair dips 3x12
  • Plank 3x45s
Tuesday
REST
  • Light stretching
  • Walk 30 min
Wednesday
PULL DAY
  • Inverted rows 4x10
  • Austr. pull-ups 3x12
  • Superman 3x12
  • Face pulls 3x15
Thursday
LEGS & CORE
  • Squats 4x15
  • Lunges 3x12
  • Glute bridge 4x15
  • Bicycle crunch 3x20
Friday
REST
  • Mobility 25 min
  • Foam rolling
Saturday
FULL BODY
  • Burpees 4x10
  • Mountain climbers 3x30s
  • Jump squats 3x12
  • Plank hold 3x60s
Sunday
FREE DAY
  • Active rest
  • Prepare for next week
Every Day
EXTRA
  • 10 min warm-up
  • Hydration 2-3L
  • Sleep 7-8h
  • Protein 1.6-2g/kg
Premium Meal Plan

Eat smart,
grow faster

Available in premium plans. Nutrition is the key.

Recommended daily macros
For muscle gain (70 kg)
🥩 Protein
140g
🌾 Carbs
250g
🥑 Fats
70g
⚡ Total calories
2 600
EXPERT TIP
Eat most carbs around training. Spread protein across 4-5 meals per day.
🌅 Breakfast
Protein oats with berries
70g oats + 1 scoop protein + 100g blueberries
480
☀️ Lunch
Chicken breast with rice and vegetables
200g chicken + 100g rice + broccoli
620
Greek yogurt with nuts
200g yogurt + 20g almonds
285
🌙 Dinner
Salmon with sweet potato and spinach
180g salmon + 150g sweet potato + spinach
580
Available in premium plans only
90 DAYS FULL MEAL PLANS + RECIPES
Choose Your Plan

Invest in yourself

STARTER
30 days FREE
FREE
  • ✓30-day bodyweight program
  • ✓Basic exercises with video
  • ✓Weekly workout schedule
  • ✓Access to training community
  • ✗Meal plan and nutrition
  • ✗Phase 2 and 3
Start for Free
MOST POPULAR
FORGE
90 days Training Program
€45/ one-time
  • ✓Complete 90-day program
  • ✓All 3 phases with progression
  • ✓Video tutorials for every exercise
  • ✓Progressive exercise variations
  • ✓Progress tracking
  • ✗Meal plan and nutrition
Buy for 45 EUR
ELITE
90 days Program + Nutrition
€70/ one-time
  • ✓Everything from FORGE
  • ✓90-day meal plan day by day
  • ✓Weekly shopping list
  • ✓Recipes for every meal
  • ✓Macro calculator by body weight
  • ✓Nutrition around training
Buy for 70 EUR
Real Results

What our users say

★★★★★
I never thought it was possible to build muscle at home.
MK
Marek K.
28 years FORGE plan +8 kg muscle
★★★★★
The meal plan was a game changer. Training and nutrition combined worked wonders.
ZH
Zuzana H.
34 years ELITE plan -5 kg fat
★★★★★
I started with the free plan. After 30 days I bought FORGE.
TP
Tomáš P.
22 years FORGE plan beginner
Frequently Asked Questions

Got questions?

Do I need any equipment?+
No. All exercises need nothing except the floor and your body.
I am a complete beginner. Is this for me?+
Yes! Every exercise has an easier variant. Start with knee push-ups.
How many hours per week do I need?+
Phase one: 3 workouts of 30 minutes. Less than 3 hours per week.
What if the meal plan does not suit me?+
The meal plan is a template. Alternatives offered plus a macro calculator.
When will I see the first results?+
Strength changes after 2 weeks. Visual changes between weeks 3 and 6.

START TODAY, not tomorrow

Every day you wait delays your transformation. Your body is ready.

Choose a Plan Try for Free
FORGE
One-time payment
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Forge & Elite Plan

Complete 90-day program

Available after purchase — Pro or Elite plan
Click any day to see the full training plan
AI Nutrition & Fitness Coach
🧠
BodyForge AI Coach
Online — ready to help
🔒
ELITE ONLY
AI coach is available in the ELITE plan (70€).