STRENGTH & HYPERTROPHY / 3 DAYS PER WEEK / ABOUT 40 MINUTES
Calisthenics foundations
Relative strength
Use leverage and range to make bodyweight work harder. Pulling still needs a secure band, bar or suspension anchor.
Your weekly sessions
SESSION 1 / Push + legs
Bodyweight A
Push + legs
- Floor push-up — 3 × 6–12
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- Chair squat — 3 × 10–15
Quadriceps and gluteus maximus; trunk stabilizers assist. Sit back toward a sturdy chair, tap it lightly, then stand tall with feet grounded.
- Suspension strap row — 3 × 8–12
Lats, rhomboids, mid-back and biceps. Test anchor, lean back with a rigid trunk, row elbows behind you and lower slowly.
- Glute bridge — 2 × 12–15
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Front plank — 2 × 30 sec
Abdominals, obliques and trunk stabilizers. Hold a long body line while breathing normally.
SESSION 2 / Pull + single leg
Bodyweight B
Pull + single leg
- Assisted pull-up — 3 × 5–8
Lats, rhomboids, mid-back and biceps. Use enough assistance to move smoothly through your range.
- Supported split squat — 3 × 8/side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Incline push-up — 3 × 8–12
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Single-leg bridge — 2 × 10/side
Gluteus maximus and hip stabilizers. Keep hips level while one leg presses the floor.
- Side plank — 2 × 25 sec/side
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
SESSION 3 / Quality reps
Skill + easy work
Quality reps
- Suspension strap row — 2 × 8
Lats, rhomboids, mid-back and biceps. Test anchor, lean back with a rigid trunk, row elbows behind you and lower slowly.
- Floor push-up — 2 × 8
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- Low step-up — 2 × 10/side
Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.
- Brisk walk intervals — 15 min easy
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
How to progress
Move from incline to floor push-up, assisted to less-assisted pull-up and supported to deeper split squat only when reps stay controlled.
Recovery and weekly placement
Allow shoulders and elbows time to adapt to pulling frequency.
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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