Startbodyweight basic routine

Train three times a week with a full rest day between workouts, alternating A and B across week boundaries and alternating push-up and dip workouts. Start with the easier three-variation sequences: assisted squats, leg-assisted pull-ups, incline pike push-ups, knee raises, wall push-ups or bent-knee bench dips, and vertical rows. Find a variation you can barely do four times, then step back one variation. Add one clean rep to your three-set total each completed workout until all three sets reach eight, then move to a harder variation and restart at four. If the new level feels easy, you may start at six; if the transition is too difficult, build the previous level to twelve and retry at three. After three stalled workouts, take an extra rest day and choose a lower starting point. At the end of an easier sequence, choose the next variation from the program. Choose plank holds of thirty to sixty seconds, increase by five to ten seconds only when ready, and move to the next hold variation after sixty. Rest ninety seconds between strength sets and movements, within the allowed one-to-two-minute range. Start unilateral exercises on the weaker side and match its completed work on the stronger side. Choose optional deadlifts and extra skills yourself.

• Stable exercise box
• Stable chair
• Flat bench
• Pull-up bar
• Exercise towel
• Wall support