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!
Stage 1: Foundation & Baseline Strength
Graduation Goal: 3 sets of 15 clean Wall Pushups with complete control and 30s solid plank before moving to Stage 2.
1 Sets
Gentle circular wrist rolls and palm pulses on the floor.
2 Sets · 8-10 Reps · 45s Rest
Keep arms locked straight; isolate movement in shoulder blades.
3 Sets · 10-15 Reps · 90s Rest
Keep body in a rigid line, elbows tucked at ~45 degrees.
3 Sets · 8-12 Reps · 90s Rest
Use a band that feels cofortable but not too easy.
3 Sets · 10-15 Reps · 90s Rest
Full depth bodyweight squats with flat feet.
3 Sets · 10-15 Reps · 60s Rest
Drive through heels and squeeze glutes at the top.
3 Sets · 20-30s · 60s Rest
Maintain posterior pelvic tilt and keep core tightly braced.