STRENGTH / 4 DAYS PER WEEK / ABOUT 30 MINUTES
Calisthenics foundations
Upper/lower practice with bodyweight and a pulling setup.
Regular resistance work supports strength and physical function. This schedule applies general training evidence to a practical routine.
Your weekly sessions
SESSION 1 / Progress push-up leverage and trunk control; pulling still requires a band or a secure suspension trainer.
Bodyweight / upper & trunk
Progress push-up leverage and trunk control; pulling still requires a band or a secure suspension trainer.
- Floor push-up — 2–3 × 5–8 controlled reps
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- Suspension strap row — 2–3 × 5–8 controlled reps
Lats, rhomboids, mid-back and biceps. Test anchor, lean back with a rigid trunk, row elbows behind you and lower slowly.
- Side plank — 1–3 × 10–30 sec; maintain comfortable breathing
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
- Bird dog — 2–3 × 5–8 controlled reps per side
Abdominals, obliques and trunk stabilizers. From hands and knees, reach opposite arm and leg without shifting your trunk.
SESSION 2 / Use controlled unilateral work before harder variations.
Bodyweight / lower & trunk
Use controlled unilateral work before harder variations.
- Supported split squat — 2–3 × 5–8 controlled reps per side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Lateral lunge — 2–3 × 5–8 controlled reps per side
Glutes, quadriceps and adductors. Step sideways, sit into that hip, keep other leg long and push back to center.
- Single-leg bridge — 2–3 × 5–8 controlled reps per side
Gluteus maximus and hip stabilizers. Keep hips level while one leg presses the floor.
- Calf raise — 2–3 × 5–8 controlled reps
Gastrocnemius and soleus. Rise onto the balls of your feet, pause, and lower slowly.
- Dead bug — 2–3 × 5–8 controlled reps per side
Abdominals, obliques and trunk stabilizers. Keep ribs down while slowly extending the opposite arm and leg.
SESSION 3 / Progress push-up leverage and trunk control; pulling still requires a band or a secure suspension trainer.
Bodyweight / upper & trunk
Progress push-up leverage and trunk control; pulling still requires a band or a secure suspension trainer.
- Floor push-up — 2–3 × 5–8 controlled reps
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- Suspension strap row — 2–3 × 5–8 controlled reps
Lats, rhomboids, mid-back and biceps. Test anchor, lean back with a rigid trunk, row elbows behind you and lower slowly.
- Side plank — 1–3 × 10–30 sec; maintain comfortable breathing
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
- Bird dog — 2–3 × 5–8 controlled reps per side
Abdominals, obliques and trunk stabilizers. From hands and knees, reach opposite arm and leg without shifting your trunk.
SESSION 4 / Use controlled unilateral work before harder variations.
Bodyweight / lower & trunk
Use controlled unilateral work before harder variations.
- Supported split squat — 2–3 × 5–8 controlled reps per side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Lateral lunge — 2–3 × 5–8 controlled reps per side
Glutes, quadriceps and adductors. Step sideways, sit into that hip, keep other leg long and push back to center.
- Single-leg bridge — 2–3 × 5–8 controlled reps per side
Gluteus maximus and hip stabilizers. Keep hips level while one leg presses the floor.
- Calf raise — 2–3 × 5–8 controlled reps
Gastrocnemius and soleus. Rise onto the balls of your feet, pause, and lower slowly.
- Dead bug — 2–3 × 5–8 controlled reps per side
Abdominals, obliques and trunk stabilizers. Keep ribs down while slowly extending the opposite arm and leg.
How to progress
Weeks 1–2: learn comfortable setups and repeatable effort. Weeks 3–5: add a repetition or a little aerobic time. Weeks 6–8: add the smallest resistance increase when technique and recovery stay steady; repeat a phase if needed.
Adjust the plan to your starting point
Requires a secure suspension trainer; use a band row alternative if you lack one. Progress leverage before adding speed.
Recovery and weekly placement
Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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