Strength Training – Calisthenics by Progressions

About the plan

12-week bodyweight training plan for people without a gym who need a clear way to progress without being able to add pounds to the bar. The solution is to change the exercise variation: each movement pattern has a difficulty ladder, and you move up a step when you complete the prescribed sets. Pushing goes from incline push-up to push-up and then diamond push-up; pulling goes from inverted row to pull-up; the squat goes from bodyweight to Bulgarian split squat and then pistol squat; and the hip hinge goes from glute bridge to hyperextension and back extension. There are three full-body sessions a week with the same six patterns in different orders, so that none of them is always last. The plan runs in three three-week blocks with deloads in weeks 4 and 8 and an assessment in week 12 — and the most important rule is that moving up a level is optional: if the sets of the current level still don't come out complete, repeat the block instead of forcing the next variation. The minimum equipment is a pull-up bar or a sturdy table for the inverted row.