NO GYM. NO BAR. FULL BODY.
4 moves, 3× a week. Pick your level on each ladder — move one step up when it gets easy.
- 4moves
- 3×a week
- ~30min
- 0equipment
GET THE PLAN
Printable PDF: all 4 ladders, sets & reps, and an 8-week tracker.
READY
YOUR PLAN IS READY
Download PDFTip: start one step lower than you think.
Follow @libralab.fit for the next ladder →FIND YOUR STEP
% = SHARE OF BODY WEIGHT YOU MOVE
Every set hits 15 reps (or 40 s)
→ move one step up.
MON · WED · FRI · 3 × 8–15 · REST ~2 MIN · STOP 1–2 REPS BEFORE FAILURE