Progression Guide

How to move forward when exercises get easy, and what you need to get started.

Push progression ladder
  1. Knee push-up
  2. Full push-up
  3. Slow push-up
  4. Archer push-up
  5. Decline push-up
  6. Pike press
  7. Wall handstand hold
  8. Handstand push-up
Pull progression ladder
  1. Table row
  2. Inverted row
  3. Pull-up negative
  4. Jump pull-up
  5. Full pull-up
  6. Chin-up
  7. Typewriter pull-up
  8. Archer pull-up
Squat progression ladder
  1. Bodyweight squat
  2. Pause squat
  3. Jump squat
  4. Split squat
  5. Bulgarian split squat
  6. Assisted pistol
  7. Full pistol squat
Core progression ladder
  1. Plank
  2. Hollow hold
  3. Dead bug
  4. Hanging knee raise
  5. L-sit tuck
  6. Hanging leg raise
  7. Dragon flag
  8. Front lever tuck

What You Need

ItemUsed ForSubstitute
Pull-up barRows, pull-ups, hangsSturdy table edge for rows
Chair or boxDips, step-ups, declineStairs work for most
Floor space (~6×4 ft)Everything else—

General Rules

Warm up every session

5 min — arm circles, leg swings, hip hinges, scapular push-ups

Progress when ready

Hit the top of the rep range for 2 consecutive sessions → move to harder variation

Sleep and eat

Bodyweight training won't build muscle in a sustained caloric deficit. Protein matters more than the workout

Deload weeks are not optional

Weeks 4 and 8 are deliberate reductions — skip them and you'll stall or get hurt

Track something

Even a note in your phone. You can't progress what you don't measure

The honest ceiling: pure bodyweight training builds real muscle through Phase 2 reliably. Phase 3 and beyond starts hitting diminishing returns without added resistance. If you're serious past week 12, a pull-up bar with a dip belt or a set of resistance bands extends the runway considerably.