A bodyweight program, 3 sessions a week, that gets harder as you get stronger.
01
01
Each movement pattern (push, squat, back…) is a chain of exercises from easy to hard.
02
Each session uses your current exercise in every chain. Finish every set → one more rep (or 5 seconds) next time.
03
Reach the top of the rep range → move on to the next exercise in the chain.
04
Too hard or can't finish → fewer reps, possibly one step back. Stepping back is normal.
05
Every 12th session is a deload (one set fewer) so your body can recover.
02
Each movement pattern progresses at its own pace. Move up a level once you hit every goal.
Level 1
For complete beginners or anyone returning after a long break. Focus on clean form: wall push-ups, squats, glute bridges, planks.
Level 2
Three sets, plus side planks, hollow work and a cardio finisher. Goal: 12 full push-ups and a solid plank.
Level 3
Vertical pushing to prepare for handstands, single-leg work, hollow holds and burpees.
Level 4
Unilateral strength and hand balancing. Finish this level and you are ready for skills like a freestanding handstand.
03
Chest, triceps and shoulders — from wall push-ups to pseudo planche.
Shoulder strength on the way to a handstand.
Quads and glutes — from wall sit to pistol squat.
Posterior chain: glutes, hamstrings, lower back.
Upper back and posture — the no-bar substitute for pulling.
A rigid trunk that resists sagging.
Obliques and hips that resist side bending.
The hollow position — the base of every calisthenics skill.
Finishers that push your heart rate up.
Balancing on your hands.
A 5-minute test places you, then every session adds reps or moves you to a harder variation when you are ready.
