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Xenotif® Program
8 weeks, 100% bodyweight, zero equipment - wherever you are
No gym, no equipment, no excuses. This 8-week program is done entirely with bodyweight training, in just 2 m² of space, at home or on the road. You'll tone your body, build functional strength, burn fat, and build an unbreakable routine - with your own body as the only equipment you need.
Every exercise has a QR code linking to its demo video on XENOTIF®. If you're ever unsure, scan it.
Goal
Tone, burn, strengthen
Level
Beginner to intermediate
Duration
8 weeks
Frequency
4 sessions per week
Equipment
None (mat optional)
Location
Home, travel, anywhere
Golden rule of bodyweight training: without added weight, you progress through variation difficulty, tempo, rep count, and density (less rest). Progression is real - you just have to create it.
This is THE question everyone asks about home training. Here are the 5 levers to keep progressing without ever touching a dumbbell.
| Lever | How | Example |
|---|---|---|
| Harder variation | Choose a more demanding version | Push-up → decline push-up |
| More reps | Add reps every week | 10 → 12 → 15 |
| Slow tempo | Slow down the eccentric | 4-second squat descent |
| Density | Reduce rest | 60 s → 30 s |
| Single-leg/arm work | Train one side at a time | Squat → Bulgarian split squat |
5 minutes before every session to prep your body and boost your performance.
| Movement | Duration |
|---|---|
| Walk / jog in place | 60 s |
| High knees | 45 s |
| Arm & hip circles | 45 s |
| Slow squats | 45 s |
| Dynamic lunges | 45 s |
| 20 s plank + slow push-ups | 40 s |
Day-by-day calendar, every detailed session, nutrition plan, progress tracking and AI coach - unlock everything, no card, for 7 days.
Start my free trial7 days free · no commitment · cancel in 1 click
Every exercise is explained step by step (technique and mistakes to avoid), and the Xenotif app adapts the intensity to your level - whether you’re just starting out or looking to break through a plateau. You progress at your own pace.
It depends on the program: several can be done with bodyweight at home, others make the most of a gym. Either way, the app offers variations based on the equipment you have.
With consistency, the first sensations show up in 2 to 3 weeks and visible results in 6 to 8 weeks. The key is consistency - Xenotif’s tracking and reminders help you stay on track.
You unlock the full program free for 7 days, no credit card required. After that, the Xenotif subscription gives you access to every program, progress tracking and the AI coach. Cancel in one click.
Yes. The day-by-day calendar, workouts, nutrition plan and progress tracking are built into the app, with reminders to keep you motivated.