━━━━━━━━━━━━━━━━━━ ## 🧭 Plan Overview **Profile** * Height: **175 cm** * Weight: **70 kg** * Gender: **Male** * Experience: **Beginner (never trained)** * Training Style: **Beginner Calisthenics Foundation** * Program Duration: **12 weeks** * Equipment: **Bodyweight + household items only** * Session Length: **40–55 minutes** **Methodology** For beginners, the optimal approach is **foundational calisthenics with movement pattern training**. The program builds strength across the five essential patterns: 1. **Push** 2. **Pull** 3. **Squat** 4. **Hip hinge / glutes** 5. **Core stability** Training **4 days per week** allows progress while maintaining adequate recovery. ━━━━━━━━━━━━━━━━━━ ## 🍽️ Calorie and Protein Targets **Estimated maintenance calories** Using Mifflin-St Jeor estimation. * **BMR:** ~1670 kcal * **Estimated TDEE (moderately active with training):** ~2200 kcal **Goal:** beginner recomposition (build muscle while staying lean) **Daily calorie target** **≈ 2300 kcal/day** **Protein target** Recommended: **1.6–2.0 g/kg** * **Protein:** **120–140 g/day** * **Fat:** ~60–70 g/day * **Carbs:** remainder (~280–320 g) **Simple rule** * Each meal: **25–35 g protein** * 3–4 meals per day works well. ━━━━━━━━━━━━━━━━━━ ## 📅 Weekly Training Schedule | Day | Activity | | --------- | -------------------------- | | Monday | **Upper Body Push + Core** | | Tuesday | **Lower Body + Core** | | Wednesday | **Rest / Light walking** | | Thursday | **Upper Body Pull + Core** | | Friday | **Rest** | | Saturday | **Full Body Foundation** | | Sunday | **Rest / Mobility** | **Session duration:** ~45 minutes. ━━━━━━━━━━━━━━━━━━ ## 💪 Training Day 1 — Upper Body Push + Core | Exercise | Sets | Reps | Easier Variation | Harder Variation | | ------------- | ---- | --------- | -------------------------------------- | -------------------------------- | | Push-ups | 3 | 6–10 | Wall push-ups | Decline push-ups (feet on chair) | | Chair dips | 3 | 8–12 | Bench dips with bent knees | Straight-leg chair dips | | Pike push-ups | 3 | 6–8 | Incline pike push-ups (hands on chair) | Feet-elevated pike push-ups | | Plank | 3 | 30–40 sec | Kneeling plank | Single-leg plank | | Dead bugs | 3 | 10/side | Bent-knee dead bugs | Straight-leg dead bugs | **Rest:** 60–90 sec between sets. Approximate duration: **45 minutes** ━━━━━━━━━━━━━━━━━━ ## 🦵 Training Day 2 — Lower Body + Core | Exercise | Sets | Reps | Easier Variation | Harder Variation | | ----------------------- | ---- | --------- | --------------------------- | ------------------------------------------ | | Bodyweight squats | 4 | 10–15 | Sit-to-stand from chair | Jump squats | | Reverse lunges | 3 | 8/leg | Assisted lunges (hold wall) | Bulgarian split squat (rear foot on chair) | | Glute bridges | 3 | 12–15 | Short bridge | Single-leg bridge | | Step-ups (chair/stairs) | 3 | 10/leg | Low step | High step or explosive step-up | | Hollow hold | 3 | 20–30 sec | Tucked hollow hold | Full hollow body | Duration: **40–50 minutes** ━━━━━━━━━━━━━━━━━━ ## 🏋️ Training Day 3 — Upper Body Pull + Core *(Using a sturdy table edge, low bar, or doorframe row)* | Exercise | Sets | Reps | Easier Variation | Harder Variation | | ------------------------- | ---- | -------------- | ------------------------ | ---------------------- | | Inverted rows | 4 | 6–10 | Bent-knee rows | Straight-leg rows | | Towel curls (door anchor) | 3 | 8–12 | Two-arm assisted pull | One-arm towel curls | | Prone Y-T raises (floor) | 3 | 10 | Small arm lift | Slow 3-sec hold raises | | Superman hold | 3 | 20–30 sec | Alternating arm/leg lift | Extended superman hold | | Side plank | 3 | 20–30 sec/side | Kneeling side plank | Star side plank | Duration: **40–50 minutes** ━━━━━━━━━━━━━━━━━━ ## 🔥 Training Day 4 — Full Body Foundation | Exercise | Sets | Reps | Easier Variation | Harder Variation | | ----------------- | ---- | ------ | ---------------- | ------------------- | | Push-ups | 3 | 8–12 | Incline push-ups | Decline push-ups | | Squats | 3 | 12–15 | Chair squats | Jump squats | | Inverted rows | 3 | 6–10 | Bent-knee rows | Feet elevated rows | | Glute bridges | 3 | 12–15 | Short bridge | Single-leg bridge | | Mountain climbers | 3 | 30 sec | Slow climbers | Cross-body climbers | Duration: **45–55 minutes** ━━━━━━━━━━━━━━━━━━ ## 📈 Progression Rules Follow these **exact progression rules**: **1️⃣ Rep progression** When you reach the **top rep range for all sets**, advance difficulty. Example: * Push-ups target: **6–10** * When you perform **3×10**, move to **decline push-ups**. **2️⃣ Weekly volume progression** Every **2 weeks**, add **1 additional set** to the first main exercise of the day. Example: * Week 1–2: Push-ups 3 sets * Week 3–4: Push-ups 4 sets **3️⃣ Tempo progression** If exercises become easy before moving to harder versions: * Lower yourself **3 seconds** * Pause **1 second** **4️⃣ Deload** Week **9**: reduce all sets by **30%** to recover. ━━━━━━━━━━━━━━━━━━ ## 🎯 Expected Milestones ### Week 4 * 12+ regular push-ups * 20 bodyweight squats * 30–40 sec plank * Noticeable coordination and endurance improvement ### Week 8 * 15–20 push-ups * First **decline push-ups** * 8–10 full inverted rows * Stronger core stability ### Week 12 Typical beginner results: * **20–25 push-ups** * **10–12 decline push-ups** * **12+ inverted rows** * **40+ squats** * Visible muscle tone in chest, shoulders, and legs Body composition often improves **2–4 kg lean mass equivalent recomposition effect**. ━━━━━━━━━━━━━━━━━━ ## ⚠️ Disclaimer This plan is for general fitness guidance only and is not medical advice. If you experience pain, injury, or have health conditions, consult a qualified healthcare professional before continuing the program.