VFVarsity Forever
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3-day plan, 30-minute sessions

A free 4-week 3-day conditioning plan built to grow your work capacity and engine. 3 sessions a week, 30-minute workouts, 10 exercises using bodyweight only.

Goal
Days
Time
Kit

Lower Strength

30 min
  • Tempo Bodyweight Squat3 × 12-15
  • Single-Leg RDL3 × 12-15
  • Rear-Foot Elevated Split Squat3 × 12-15
  • Dead Bug3 × 12-15
  • Reverse Lunge3 × 12-15

Upper Strength

30 min
  • Push-Up3 × 12-15
  • Pull-Up / Assisted Pull-Up3 × 12-15
  • Incline Push-Up3 × 12-15
  • Band Row3 × 12-15
  • Dead Bug3 × 12-15

Conditioning

30 min
  • Bike / Rower Intervals3 × 3 x 30s
  • Tempo Bodyweight Squat3 × 12-15
  • Rear-Foot Elevated Split Squat3 × 12-15
  • Push-Up3 × 12-15
  • Dead Bug3 × 12-15

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