Next Step in Calisthenics — 4 Week Program

Level 1 — your first pull-ups, dips and real strength.

Two alternating full-body workouts across 3 sessions a week, building toward your first pull-up and dip. Reps progress every week.

• 4 weeks · 3 sessions/week · Workout 1 & 2 alternating
• Exact day-by-day schedule + shared warm-up
• Instant PDF download

Want a video demo of every exercise and to message Coach Jani directly while you train? Add the app extension — details on the last page of the PDF.