Gravity Gains: Phase 3 No-Equipment Resistance Training

Home-based Phase 3 resistance training emphasizing bodyweight exercises. Designed for moderate functional levels aiming for sustainable strength gains.

Cardiac rehab

Home-based

Gain muscle

Improve function

Adults

Older adults

Teens

This program is crafted for phase 3 (outpatient) cardiac rehab patients with a moderate functional level and low risk, transitioning to independent exercise. It focuses on resistance training to maintain and build strength, using no equipment beyond body weight at an intermediate progression level. Delivered as a home-based (self-guided) option, it serves all ages, helping you sustain muscle function through accessible, body-weight exercises, supporting long-term fitness and daily living.

NO EQUIPMENT

Gain muscle, Improve function

Exercise program details

Structure and suggested frequency:

Weeks 1-2 (RPE: 11-12, HRR: 30-40%, Frequency: 3-5 sessions/week, Duration: 30-40 min)
Foundational bodyweight exercises to establish strength safely.
Weeks 3-4 (RPE: 12-13, HRR: 40-60%, Frequency: 3-5 sessions/week, Duration: 40-50 min)
Increase repetitions and introduce supersets for strength progression.
Weeks 5-6 (RPE: 13-15, HRR: 50-70%, Frequency: 3-5 sessions/week, Duration: 50-60 min)
Add plyometric elements or progression strategies for strength gains.
Weeks 7+ (RPE: 15-16, HRR: 60-80%, Frequency: 4 sessions/week, Duration: 50-60 min)
Self-guided advanced variations for long-term strength gains.

Design Rationale and Notes

Alignment with AACVPR/ACSM Guidelines: This Phase 3 program starts at moderate intensity (RPE 11-13, HRR 30-50%) and progresses to higher intensity (RPE 14-16, HRR 60-80%), aligning with outpatient maintenance standards for moderate-function patients. The frequency of 3-5 sessions/week (4 in Weeks 7+) and durations of 30-60 min support strength development, with 5-min warm-ups (RPE 8-11) and cool-downs (RPE 8-9) meeting recovery guidelines.
Program Breakdown Adherence: Weeks 1-2 focus on foundational bodyweight exercises (e.g., Wall Push-Ups, Bodyweight Squats), Weeks 3-4 increase sets and reps and introduce more challenging exercises (e.g., Unassisted Calf Raise, Hip Hinges, Sumo Squats), Weeks 5-6 add progression strategies (e.g., Plank, higher reps), and Weeks 7+ sustain strength with advanced variations (e.g., Single Leg Hip Rasie, Knee Push-Ups, Bird Dogs). The no-equipment design ensures home-based accessibility.
Optimal Number of Workouts: Three workouts per block offer variety and progression, with 5-6 exercises per workout ensuring comprehensive muscle engagement for cardiac rehab patients. Durations (30-60 min) and gradual increase to 3 sets 12-15 reps align with Phase 3 intermediate goals.

🫀 This cardiac rehabilitation program was developed in alignment with current evidence-based guidelines from the American Association of Cardiovascular and Pulmonary Rehabilitation (AACVPR) and the American College of Sports Medicine (ACSM). To ensure clinical accuracy, safety, and effectiveness, the program was rigorously vetted and peer-reviewed by two certified cardiac rehabilitation clinicians:

Claudia Giacalone, MS, ACSM-CEP, CCRP, ACSM-EIM 3
Sean Fournier, MS, ACSM-CEP, EIM-3

Disclaimer: Clinicians should review this program carefully to ensure its appropriateness and safety for each individual patient before assigning it.

Updated Mar 31, 2025

Preview the 13 workouts

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