Beginner Foundation

An 8-week full-body progression for absolute beginners. Three sessions per week, focused on push, pull, and lower body fundamentals.

Push

• Incline Push-up – 3 × 8
• Push-up – 2 × 5

Pull

• Dead Hang – 3 × 20
• Scapular Pull – 3 × 6

Legs + Core

• Bodyweight Squat – 3 × 12
• Hollow Hold – 3 × 20

Push

• Incline Push-up – 3 × 10
• Push-up – 3 × 5

Pull

• Dead Hang – 3 × 25
• Scapular Pull – 3 × 8

Legs + Core

• Bodyweight Squat – 3 × 14
• Hollow Hold – 3 × 25

All programs