FITx40 is a seven-week progressive challenge designed to build full-body work capacity, pacing, movement confidence, and consistency. This 13-page pictured guide includes all 41 training sessions, the fixed warm-up, exact weekly times and repetitions, the Week 5 progress check, exercise substitutions, movement visuals, coaching cues, a scorecard, and safety guidance. The primary circuit uses push-ups, pull-ups, bodyweight squats, and sit-ups; a pull-up bar is recommended, with scaled alternatives included.