General Guideline

Your Goal for this program would be to build strength, muscle definition, and balance using bodyweight exercises.
Training Days include 5–6 per week
1–2 per week would be your rest days, but be sure to listen to your body.
Time per session is around 45–75 minutes

 

                                BELOW ARE SOME VIDEOS TO HELP YOU (making in progress)

 

 

PHASE 1 (WEEKS 1-8) - FOUNDATION & STRENGTH

Goal: Build basic strength, core stability, and perfect form.

  1. Reps: 6–12 
  2. Rest: 60–90 sec
  3. Focus: Control + full range of motion

Exercises:

  • Push-ups (standard, diamond, wide)

  • Pull-ups / Australian rows

  • Squats / Jump squats

  • Dips / Bench dips

  • Plank variations

  • Leg raises

Progression:
When you can do 12 clean reps easily, move to a harder version for example, you can move from a knee push-up to a full one, and maybe even to an archer push-up.

PHASE 2 (WEEKS 9-16)- SKILL AND POWER

Your goal for this phase is to refine your physique, shape each muscle, improve your proportions, and begin to show visible definition.

What’s Changing from Phase 1:

  • Heavier weights, fewer reps (8–10 instead of 10–12).

  • Supersets and tempo training (slowing your reps) to increase muscle tension.

  • Focus shifts from just building size to sculpting shape and detail.

How It Works:

  1. Time Under Tension:
    When you move slowly while lowering the weight, your muscles have to work harder and stay tight longer. This makes more muscle fibers activate, helping your muscles look more defined and shaped.

  2. Superset Structure:
    Pair opposing muscle groups such as Chest + Back or Biceps + Triceps.
    This saves time and boosts muscle density, giving that 3D look.

  3. Balanced Volume:
    Each muscle group is trained 2 times per week for proportion and symmetry. No lagging parts.

  4. Visible Changes You’ll Notice:

    • Chest becomes fuller and more lifted

    • Shoulders round out

    • Waist appears tighter due to better posture and muscle balance

Example Superset:

  • Incline Dumbbell Press and then immediately followed by Seated Cable Row

  • Rest about 90 seconds, repeat 3–4 times

 

PHASE 3 (WEEKS 17–24) – AESTHETIC SCULPT & SKILL MASTERY

 

 

 

Goal: Define muscles, improve balance, and unlock advanced skills.

  1. Reps: 10–15 
  2. Rest: 30–60 sec 
  3. Focus: Definition + endurance

 

What’s Changing from Phase 2:

  • Higher reps with strict control

  • Shorter rests for muscle definition

  • Include isolation-style bodyweight moves

Exercises:

  • Handstand holds / Wall handstand push-ups

  • Typewriter pull-ups

  • Bulgarian split squats

  • Dips + slow negatives

  • Hanging knee raises / Toes-to-bar

  • Dragon flags / Ab circuits

Visible Results:

  • More defined chest, arms, and abs

  • Stronger core and better posture

  • V-tapered, aesthetic upper body