Assess Starting Level
30 minutesTest max push-ups, squats, and plank hold to set progression baseline.
Field context
This workflow is part of 4 niche fields
Free step-by-step bodyweight training for home exercisers. Plan bodyweight training with calculators and checklists covering assess starting level, design.
Test max push-ups, squats, and plank hold to set progression baseline.
Schedule 3-4 sessions: push (push-up variants), pull (rows/inverted), legs, core.
Add reps, tempo, or harder variation weekly.
Sleep 7+ hours; protein 0.7g+ per lb; active recovery walks.
Standard exercise progressions.
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Push | Wall/incline | Standard | Archer/one-arm |
| Pull | Door row | Pull-up | L-sit pull-up |
| Legs | Air squat | Bulgarian split | Pistol squat |
Partial push-ups cheat progress — chest to floor or incline higher.
$30 pull-up bar unlocks half your pulling progress.
Practice sub-max reps throughout day for skill moves.