The daily bodyweight streak

Something is better than nothing; just f•cking do something, every day.

This is a consistency habit, not a strength programme. Some days you do far more than the minimum; the only rule that never bends is that you never do nothing. The protocol prioritises consistency over programme complexity.

Aim 100, never below 50. Every 50 carries 10 push/pull. 30 second hold = 10 reps. Never fail.

Those four clauses are the system. The rest of this page explains how to apply them.

01 · The system

Aim 100, never below 50

Floor and Standard are graded lines. Aim for the Standard. Never drop below the Floor. Above that, set your own baseline whenever you're ready. It's optional.

Line	Blocks	Daily total	Push/pull
Floor	1	50	10
Standard	2	100	20
Your baseline	N (3+)	50N	10N

Standard (100) is the normal day and the daily aim. Floor (50) is the minimum. On a rough, busy, or tired day, you can spread its single block across the day.

Beyond the Standard there's no cap and no next rank. There's your baseline: the everyday number you choose, raised in steps of 50 (150, 200, 300, as far as you like). It's personal and ungraded, setting one is optional, and the streak never depends on it. A day below your baseline but at or above the Floor keeps the chain exactly the same. If 100 is genuinely easy, your baseline might be 300: six blocks, with 60 push/pull.

A Floor day is a complete JFDS day. Standard is the aim.

Many people aim for the Standard; beginners, or anyone managing fatigue or heavy concurrent training, can sit at the Floor, leaning on the easier variations as needed, and build from there. Raise your baseline only once it's genuinely your reliable everyday, and lower it deliberately when needed (for example, a new baby, an injury, a heavy training block, or a stressful day at work). Floor and Standard do not change.

02 · The system

Every 50 carries 10 push/pull

Every day, do your reps. JFDS comes in blocks of 50: every block carries at least 10 push or pull (either pattern, and you don't need both). That's 10 at the Floor, 20 at Standard, 10 more with every block above it. The rest of each block is yours: lower, core, more push, more pull, whatever you can do cleanly. The block is the unit; the push/pull minimum is a requirement within it.

Do them however the hell you like. All in one go as a quick back-to-back mini-workout, or interspersed through the day in tiny sets with big breaks. There's no "in one session" rule. When you're tired, ill, or recovering, spreading them out miles from failure is the easy way to keep the streak going.

Use movements you can do cleanly. If full push-ups or pull-ups are too difficult, choose an easier variation from chapter 05.

03 · The system

30 second hold = 10 reps

Some of the best movements don't have reps. Planks, wall sits, dead hangs: static holds count as 10 reps per 30 seconds held.

15s= 5 30s= 10 45s= 15 60s= 20

Do not log more than 60 seconds for one hold. Choose a variation that makes 30 seconds challenging but controlled; when it becomes easy, use a harder variation.

One credit rule to know: a hang can satisfy your pull; a plank or wall sit can't, but they count toward the total (as core and lower work), never as your push/pull.

04 · The system

Never fail

The pun is deliberate. Never fail the day: do something. And never train to failure: "never fail" means never max out. Leave at least two reps in reserve, every set.

Clean reps only. Range of motion, control, and pain-free execution beat speed.
Rest when you genuinely should. Do not train through real illness or injury; if moving would be unwise, rest.
Don't stack hard on hard. Already trained a pattern hard today (lots of gripping, pulling, or pressing in another session or sport)? A token hang or scapular set covers it; don't pile onto already-loaded joints. Use your common sense.
Look after the joints. Rotate grips (pull-up / chin-up / neutral). If an elbow, shoulder, or wrist feels off, swap that day's push/pull to an easier pattern, for example rows, hangs, incline push-ups, or scapular work. If a movement causes pain or repeated joint ache, use an easier variation.

05 · The practice

The movement menu

How much and how hard are separate. How much is blocks: Floor, Standard, your baseline. How hard is where you work on each pattern's spectrum: four patterns, each with one everyday anchor marked, the version most people picture. Lower splits into two rails, knee-dominant and hip hinge; every rail runs easier to harder. The anchor is a reference point, not a target. Slide easier when you need to; slide harder only when the current one feels genuinely easy.

This is strength-informed daily practice, not a balanced strength programme: the only daily guarantee is an upper-body anchor (push or pull) on top of showing up. The lists are examples, not boundaries; any clean, pain-free movement counts, including your own. The key thing is that you just f•cking do something every day.

anchor the everyday version, your reference point · every rail reads easier → harder · tap a stop, or step through

Push

press away

wall push-upsHands on a wall at arm's length, lower your chest to it, press away.
incline push-upsHands raised on a table, bench, or stairs. The higher the hands, the easier. Straight body line.
knee push-upsPush-ups from the knees, with a straight line from head to knees. Incline push-ups usually preserve a straighter body line.
bench dipsHands on a bench behind you, feet out front, bend the elbows and press back up.
full push-upsKeep the body in one line, lower the chest to just off the floor, then press back up.
diamond push-upsHands close under your chest, thumbs and index fingers nearly touching. More triceps.
decline push-upsFeet raised on a step or bench: more of your weight over your hands.
parallel-bar dipsLower yourself between parallel bars until the elbows reach about ninety degrees, then press back up.
pike push-upsHips high in an inverted V, lower the crown of your head toward the floor, press. Shoulders do the work.
archer push-upsOne arm bends while the other stays long to the side. Most of the load on one arm.
wall handstand push-upsWith your heels against a wall, lower your head under control, then press back up.
one-arm progressionProgress from uneven hands to self-assisted reps, then to negatives.

Burpees fit here too (credit push or lower, never both).

Pull

pull toward · rotate grips

prone Y-T-W raisesLie face down and raise straight arms into a Y, then a T, then a W.
SupermansFace down, lift chest and legs together, hold a beat, lower with control.
band-assisted pullsA resistance band over the bar takes part of your weight while you pull your chin over it.
dead hangsHang from the bar with straight arms and a secure grip. As a hold, 30 seconds counts as 10 pull reps.
scapular pullsFrom a dead hang, keep the arms straight and draw the shoulder blades down and together.
inverted rowsHang under a bar or a sturdy table, body straight, pull your chest to it.
inverted rows, feet upThe same row with your feet raised: more of your weight to pull.
negative pull-upsJump or step until your chin is over the bar, then lower under control.
pull-ups / chin-upsHang from a bar, pull your chin over it. Chin-up grip, palms toward you, is a touch easier.
archer pull-upsPull toward one hand while keeping the other arm straight.
weighted pull-upsPull-ups with load: a vest, a plate on a belt, a loaded pack.
one-arm progressionProgress through archer pulls, uneven grips, and one-arm negatives.

No-gear drills (Y-T-W raises, Supermans) only keep the intent alive; they are not real pulling. Rotate grips: pull-up / chin-up / neutral.

Lower

knees · hips

Knee-dominant

box / chair squatsSquat back to a box or chair, touch it lightly, then stand back up.
squatsFeet about shoulder width, sit the hips down and back, chest tall, stand back up.
split squatsOne foot forward, one back, drop the back knee toward the floor, drive up.
Bulgarian split squatsA split squat with the back foot up on a bench. One leg does nearly all the work.
high step-upsStep onto a knee-high surface, drive through the front heel, control the way down.
wall sitBack flat against the wall, knees at ninety. A hold: 30 seconds = 10.
pistol progressionsOne-leg squats to a box, or holding a doorframe for balance.
pistol squatsA full one-leg squat, the free leg held out in front.
jump / weighted squatsSquats with a jump out of the bottom, or under load. Power or load, used sparingly.

Hip hinge

glute bridgesOn your back, knees bent, drive the hips up and squeeze at the top.
single-leg glute bridgesThe same bridge driven through one leg at a time.
hip thrustsShoulders on a couch or bench, hips to full lockout. A longer range than the bridge.
good-morningsHands behind your head, hinge at the hips with a flat back, stand tall again.
bodyweight RDLsHinge at the hips with a flat back and a slight knee bend, hands sliding down the thighs.
single-leg RDLsThe same hinge balanced on one leg, the other reaching long behind you.
Nordic-curl progressionsKneel with the ankles anchored, lower forward under control, push back up with the hands.
Nordic curlsLower forward and return to kneeling using the hamstrings, without help from the hands.

Power (use occasionally): sprawls, broad jumps, box jumps.

Core

brace · anti-movement

dead bugsOn your back, arms up, lower opposite arm and leg away slowly. The lower back stays pressed down.
bird dogsOn all fours, reach opposite arm and leg long, hold, swap. Keep the hips level.
knee plankA plank from the knees, straight line from head to knees. A hold: 30 seconds = 10.
plankForearms down, body in one line, glutes and abdomen braced.
side plankOn one forearm, feet stacked, hips lifted and square.
hollow holdOn your back, lower back pressed down, arms and legs long and hovering.
hollow rocksThe hollow hold rocking gently, without losing the shape.
hanging knee raisesHang from the bar, lift the knees to the chest under control, no swing.
long-lever plankPlace the elbows further ahead of the shoulders to increase the lever and difficulty.
hanging leg raisesStraight legs lifted to horizontal or higher, still no swing.
ab-wheel rolloutsFrom the knees, roll out as far as the flat back holds, pull back in.

Anti-movement options include the plank, side plank and bird dog.

How to read a spectrum. Start at or below the anchor, and only drift right when a movement feels genuinely easy with reps to spare. You never have to move to a harder variation; difficulty does not affect the Floor or the streak. The hard end (archer, one-arm, weighted, plyometric) is for variety, not daily grinding: done hard every day it's how niggles start, and metabolic movements like burpees gas you out fast, exactly when clean reps and reps-in-reserve slip.

Adding load. Once a bodyweight movement is genuinely easy, add weight (a vest, a plate, a loaded pack, a band) instead of chasing ever more reps or grinding to failure. When adding load, keep reps in reserve. It never changes your count: a weighted rep is still one rep. Note the weight if you enjoy tracking your progress; it doesn't affect your number, your day, or your streak.

Pull is the one pattern you can't really train with zero equipment. Without a bar, band, rings, or a sturdy table to row under, the no-gear drills just keep the intent alive. They aren't real pulling. If you buy one thing, make it a doorway pull-up bar or a resistance band. You can see it on the rails above: Pull's anchor sits far along its rail, with more preparatory rungs below it than any other pattern.

06 · The practice

Sample days and sessions

Illustrations, not requirements. Your only limits are the daily total and 10 push/pull minimum per 50 (push or pull, you don't need both). These are Standard (100) days = two blocks; a Floor day is one block, a baseline day is as many blocks as you choose:

Balanced: 20 push · 20 pull · 30 lower (incl. a hinge) · 30 core
Pull focus: 40 pull · 20 push · 40 squats
Minimum effort: 20 push · 40 squats · 60s plank (20) · 60s wall sit (20); holds do the work on a flat day
Greased groove: the 100 trickled through the day in tiny sets (e.g. 5 push-ups, 2 pull-ups, 10 squats whenever you pass through); useful on a busy day and for practising a movement
Dynamic: 20 burpees (counted as push with a press-up) · 40 squats · 20 walking lunges · 20 mountain climbers. A full-body day, one credit per rep

Make it a session

Nothing about JFDS requires a workout, but nothing forbids one either. To do the day's reps in one session, use one of these formats:

The circuit · 4 rounds of 5 push · 5 pull · 10 squats · 5 core, back to back. A Standard day. Rest as needed between rounds.
On the minute · set a ten-minute timer. Odd minutes: 5 push-ups and 5 squats. Even minutes: 5 rows and 5 core. Ten small sets, 100 reps, half of them push/pull. Pick variations that keep every set well short of failure.
The ladder · push-ups and squats, 1-2-3-4-5 and back down to 1. That's 25 of each, one Floor block.

A session is one way to do a day, never the expected way. The trickled-through-the-day version counts exactly the same.

07 · The practice

Progression and tracking

Want to get better at one thing?

To improve one movement (pull-ups, say, or press-ups), make it most of your push/pull work and practise it in small, fresh sets through the day. You can do 30, 40 or more; nothing stops you doing more than your blocks specify. Keep everything submaximal, never to failure. The protocol does not require percentages or a weekly schedule. To get stronger over time, slide that movement rightward along its spectrum (or add a little load) once the current version feels easy; to make a hard day easier, slide left. Changing the difficulty or choosing a different focus does not affect the streak.

Tracking

A tick a day, that's enough. Optionally note your number.

Want the counting done for you? The JFDS app logs your reps and closes the day. It is free and runs in your browser.

If you do miss a day, just start again tomorrow: a broken streak isn't a broken habit.

Aim for the Standard. Never drop below the Floor. Never train to failure.