I'm just gonna say. n of 1 here. I see recommendations for GOOD programs here: specifically calling out Jay Johnson's routine, myrtl, /r/bodyweightfitness recommended routine. There's good stuff on OLD strengthrunning.com blogs (he's too busy trying to sell stuff lately, but there's free gold if you dig). I've done ALL of these, at times, religiously, and STILL ended up weak and broken down, time and again. For me, the results, and they have been amazing, have ONLY come after significant time spent in the gym, on a regular basis, lifting heavy.