Core Philosophy (Non-Negotiable)
Master Your Body:
The goal is supreme control over your own bodyweight. Progression comes from improving leverage, not just adding reps.
Quality Over Quantity:
A perfect, full range of motion rep is worth more than five sloppy ones. Own every inch of the movement.
Consistency is Key:
Adherence to the plan, including mobility, skill work, and rest, is the only path to results.
Daily Mobility & Prep
Prep for movement. Perform daily.
1. Wrist Circles:
2x15 each way
2. Cat-Cow:
1x15 reps
3. Banded Pull-Aparts:
1x20 reps
4. Dead Hang:
1x30-60 seconds
Weekly Schedule
Day 1:
Push A
Day 2:
Pull A
Day 3:
Legs
Day 4:
Push B
Day 5:
Pull B
Day 6:
Active Recovery
Day 7:
Full Rest
Pre-Workout Warm-up
Perform before every workout (8-10 min).
3-5 min light cardio (jumping jacks, etc.).
Your Full "Daily Mobility & Prep" routine.
1-2 easy sets of your first exercise (e.g., incline push-ups).
Push A
Horizontal Pressing Power
A. Push-up Progression:
4x6-12 (90s rest)
Master one before moving to the next: Incline > Standard > Decline.
B. Parallel Bar Dips:
4x6-15 (90s rest)
C. Superset (3 rounds, 60s rest):
C1)
Diamond Push-ups:
8-15 reps
C2)
Hollow Body Hold:
30-60 seconds
Pull A
Vertical & Horizontal Pulling
A. Pull-up Progression:
4x5-10 (90s rest)
Progress: Band-Assisted > Standard > L-Sit Pull-ups. Use a chin-up grip if needed.
B. Bodyweight Rows:
4x8-15 (90s rest)
Use a bar or rings. Make it harder by elevating your feet.
C. Superset (3 rounds, 60-75s rest):
C1)
Ring/TRX Face Pulls:
12-20 reps
C2)
Ring/TRX Bicep Curls:
8-15 reps
Legs
Total Lower Body Control
A. Pistol Squat Progression:
4x5-10/leg (90s rest)
Progress: Assisted > Box Pistol Squat > Full Pistol Squat.
B. Bodyweight Bulgarian Split Squat:
4x10-20/leg (60s rest)
C. Superset (3 rounds, 75s rest):
C1)
Nordic Ham Curl Negatives:
5-8 reps
C2)
Single-Leg Calf Raises (on step):
15-30 reps
D. Hanging Knee/Leg Raises:
3x10-20 (60s rest)
Push B
Vertical Pressing & Skill
A. Pike/HSPU Progression:
4x5-10 (90s rest)
Progress: Pike Push-up > Feet-Elevated Pike PU > Wall-Assisted HSPU.
B. Superset (3 rounds, 75s rest):
B1)
Decline Push-ups:
8-15 reps (for upper chest focus)
B2)
Bodyweight Prone "Y" Raise:
12-20 reps
C. Superset (3 rounds, 60s rest):
C1)
Banded Lateral Raises:
15-25 reps/arm
C2)
Bench Dips:
10-20 reps
Pull B
Unilateral Pulling Strength
A. Archer Row Progression:
4x6-10/arm (75s rest)
Mastering this is a step towards a one-arm row. Use rings/TRX.
B. Superset (3 rounds, 90s rest):
B1)
Wide-Grip Bodyweight Rows:
As many reps as possible.
B2)
Scapular Pull-ups:
10-15 controlled reps.
C. Superset (3 rounds, 60s rest):
C1)
Close-Grip Chin-ups:
6-12 reps
C2)
Side Plank with Hip Dip:
10-15 reps/side
Day 6:
Active Recovery & Skill
Zone 2 Cardio:
30-45 min (brisk walk, light jog, cycling).
Mobility Work:
Full body stretching, focusing on wrists, shoulders, and hips.
Skill Practice (Grease the Groove):
5-10 minutes of Handstand practice against a wall.
5-10 minutes of L-Sit progression practice (on floor or bars).