Gabriel's Personalized Strength Training Progr

Welcome to your personalized 4-week At-Home Calisthenics program! Designed specifically for you as a beginner, this program will empower you to build strength and confidence using just your body weight and a dip bar. With three medium-volume workouts each week, you'll steadily progress in your fitness journey while enjoying the flexibility of training at home. Get ready to transform your body and enhance your overall well-being, all while embracing the challenge and satisfaction of mastering new movements!

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Week 1

Week 2

Week 3

Week 4

Push-Ups

Bodyweight Squats

Dips (Bodyweight)

Plank

Full Body Strength & Endurance

Bulgarian Split Squats (Bodyweight)

Glute Bridges (Bodyweight)

Walking Lunges (Bodyweight)

Russian Twists (Bodyweight)

Lower Body & Core Focus

Inverted Rows

Diamond Push-Ups

Pike Push-Ups

Couch Stretch

Upper Body & Mobility

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