This program has been developed for individuals seeking to engage in strength training with limited equipment and without access to a gymnasium. 2 DAYS / WEEK – Full Body Principles (MAPS-style): Full-body each session Moderate volume Controlled tempo Focus on movement quality, not exhaustion Leave 1–2 reps in reserve on most sets DAY 1 – STRENGTH FOCUS 1. Tempo Bodyweight Squat 4 sets x 8–10 3 sec down / 1 sec pause / up 2. Push-Ups (elevated if needed) 4 sets x 8–12 Controlled, full range 3. Backpack Row 4 sets x 10–12 Pause 1 sec at top 4. Hip Thrust (couch or bench) 3 sets x 12–15 Squeeze glutes hard 5. Front Plank 3 sets x 30–60 sec Rest: 60–90 sec between sets DAY 2 – CONTROL + ATHLETIC FOCUS 1. Split Squat (rear foot elevated optional) 3–4 sets x 8–10 / leg Slow and controlled 2. Pike Push-Ups (or incline shoulder press) 4 sets x 6–10 3. Single-Leg Romanian Deadlift (bodyweight or backpack) 3 sets x 10–12 / leg 4. Inverted Row (table, rings, or bands) 3 sets x 8–12 5. Dead Bug or Hollow Hold 3 sets x 8–12 reps or 30 sec hold Rest: 45–75 sec