Generic three-session template: two upper sessions for tuck front lever practice and pulling strength, plus one lower session. Suitable for trainees who can perform at least five strict pull-ups. The lower body session can be exchanged for another lower body routine if preferred.

A structured upper lower plan designed to introduce straight arm isometric holds, tuck planche entries, scapular protraction, and wrist tolerance. Suggested prerequisites: ability to perform 15 clean regular pushups, a 30 second solid plank, and pain free wrists.

A generic three-session upper/lower calisthenics split for building foundational pushing, pulling, leg, hip, and trunk strength. Best suited to someone who can already perform a few strict floor Pushups and unassisted Pullups with controlled form, can hang comfortably from a bar, and can step onto a stable low platform one leg at a time. You’ll need a pull-up bar plus a safe row setup (low bar, rings, or suitable supported alternative) and a stable step/platform. Train the routines across non-consecutive days when possible; keep 1–2 clean reps in reserve and first build toward the top of each prescribed range before adding volume or choosing a harder variation.

AAOS Shoulder Rehab Summary: Based on the American Academy of Orthopaedic Surgeons protocol for rotator cuff and shoulder recovery.

Goals: Restore stability, strength, and range of motion post-injury or surgery. Key Principles: Move slowly with zero pain. Progress sets from 8 to 12 reps as your strength improves.

Note: This program should ideally be performed under the supervision of a doctor or physical therapist.

A progressive 3-stage full body program designed to guide beginners from square one all the way to their first full floor pushup.

Train consistently with one routine (2–3 times per week) until hitting the graduation criteria before advancing to the next stage.

Alternative Option: The routines use Standing Resistance Band Rows for minimal equipment. If you have rings or a low bar available, Incline Rows are a great direct substitution!