Gravity Gains: Phase 3 No-Equipment Resistance Training

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. 

• 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.

Updated Feb 26, 2026