How the week works
People who prefer minimal equipment and want to master foundational bodyweight skills. This guide explains the structure and progression approach; exercise selection and loading should still be adjusted to the individual.
Day 1
Push + core
Push-up progression · pike push-up · hollow hold
Day 2
Pull + legs
Row/pull-up progression · squat · split squat
Day 3
Full body skills
Push · pull · hinge · carry/hang · core
Between sessions
Recovery
Leave at least one recovery day when beginning
How to progress
Move from assisted to unassisted variations, then add repetitions, range of motion, tempo, or load one variable at a time.