■ GRAVGEAR
CALISTHENICS PROGRAMME
Inspired by Yellow Dude Gravgear
BEGINNER · 8-WEEK TRANSFORMATION
YOUR PROFILE
Level Complete Beginner
Goal Total Transformation — Muscle · Skills · Fat Loss · Strength
Schedule 4 Days/Week — Mon · Tue · Thu · Fri
Equipment Pull-Up Bar Only
Pull-Ups 1-5 reps (building up)
Push-Ups 6-15 reps (building up)
"Master the basics brutally well before chasing skills. Consistency over intensity — every single time."
1
PROGRAMME OVERVIEW
Philosophy
• Every session = Push + Pull + Legs + Core. Full body, always.
• Build a base for 8 weeks before chasing advanced skills.
• Add 1 rep/set each week when you hit all reps cleanly.
• Record every session — notes app works fine.
• 3 clean pull-ups → replace negatives with full pull-ups.
• 15 clean push-ups → progress to archer push-ups.
Weekly Schedule
MON DAY 1 — Push + Core
TUE DAY 2 — Pull + Legs
WED ■ Active Rest
THU DAY 3 — Full Body Strength
FRI DAY 4 — Endurance + Core Blast
SAT ■ Active Rest
SUN ■ Active Rest
Progression Milestones
Period Focus
Week 1-2 Master form on all basics. Don't rush reps.
Week 3-4 Add 1 rep/set. Aim for 3+ pull-up negatives.
Week 5-6 First full pull-up attempt. Push-ups → 15+ reps.
Week 7-8 Full pull-ups in sets. Intro to dips & archer push-ups.
Warm-Up — Every Session (5-10 min)
Exercise Duration
Arm Circles 30 sec each direction
Shoulder Rolls 30 sec
Cat-Cow Stretches 10 reps
Dead Hang on Bar 3 × 15-20 sec
Jumping Jacks 2 min
Cool-Down — Every Session (5 min)
Exercise Duration
Child's Pose 30 sec
Chest Stretch on Wall 30 sec each side
Dead Hang Stretch 20 sec
Hip Flexor Lunge Stretch 30 sec each side
Non-Negotiables
■ Sleep 7-9 hrs — this is when you grow.
■ Protein: ~0.7g per lb of bodyweight daily.
■ Hydration: 2-3 litres of water per day.
■ Log every session — reps, sets, how you felt.
2
THE TRAINING DAYS
DAY 1 — PUSH + CORE
Focus: chest, shoulders, triceps, abs. Rest 60-90 sec between sets.
Exercise Sets Reps / Time
Incline Push-Ups (hands on wall/chair) 4 10-15
Knee Push-Ups 3 8-12
Pike Push-Ups (shoulder focus) 3 6-10
Plank Hold 4 20-40 sec
Hollow Body Hold 3 15-25 sec
Lying Leg Raises 3 8-12
DAY 2 — PULL + LEGS
Focus: back, biceps, glutes, quads. Rest 60-90 sec between sets.
Exercise Sets Reps / Time
Dead Hangs 4 20-30 sec
Negative Pull-Ups (5 sec lower) 4 3-5
Australian Rows (under a table) 3 8-12
Bodyweight Squats 4 15-20
Reverse Lunges 3 10 each leg
Glute Bridges 3 15
DAY 3 — FULL BODY STRENGTH
Focus: compound strength. Push to near failure safely. Rest 90 sec.
Exercise Sets Reps / Time
Push-Ups (full or knee — max reps) 4 Max
Pull-Up Attempts / Negatives 4 3-5
Chair Dips 3 8-12
Jump Squats 3 10
Mountain Climbers 3 20 sec
Superman Holds 3 10 reps
DAY 4 — ENDURANCE + CORE BLAST
Focus: conditioning & core. Shorter rests (30-60 sec).
Exercise Sets Reps / Time
Push-Up Ladder (1-2-3-4-5, rest, repeat) 3 rounds —
Dead Hang Ladder 3 Max hang
Squat Hold (bottom position) 3 30-45 sec
Plank to Push-Up 3 8-10
Bicycle Crunches 3 15 each side
Hollow Body Rock 3 10 reps
3
8-WEEK TRAINING TRACKER
Log every session. Note reps & how you felt.
WEEK 1
Session Focus Sets Done Reps Hit Notes
W1 Mon Push + Core
W1 Tue Pull + Legs
W1 Thu Full Body Strength
W1 Fri Endurance + Core
WEEK 2
Session Focus Sets Done Reps Hit Notes
W2 Mon Push + Core
W2 Tue Pull + Legs
W2 Thu Full Body Strength
W2 Fri Endurance + Core
WEEK 3
Session Focus Sets Done Reps Hit Notes
W3 Mon Push + Core
W3 Tue Pull + Legs
W3 Thu Full Body Strength
W3 Fri Endurance + Core
WEEK 4
Session Focus Sets Done Reps Hit Notes
W4 Mon Push + Core
W4 Tue Pull + Legs
W4 Thu Full Body Strength
W4 Fri Endurance + Core
WEEK 5
Session Focus Sets Done Reps Hit Notes
W5 Mon Push + Core
W5 Tue Pull + Legs
W5 Thu Full Body Strength
W5 Fri Endurance + Core
WEEK 6
Session Focus Sets Done Reps Hit Notes
W6 Mon Push + Core
W6 Tue Pull + Legs
W6 Thu Full Body Strength
W6 Fri Endurance + Core
4
WEEK 7
Session Focus Sets Done Reps Hit Notes
W7 Mon Push + Core
W7 Tue Pull + Legs
W7 Thu Full Body Strength
W7 Fri Endurance + Core
WEEK 8
Session Focus Sets Done Reps Hit Notes
W8 Mon Push + Core
W8 Tue Pull + Legs
W8 Thu Full Body Strength
W8 Fri Endurance + Core
WHAT COMES AFTER 8 WEEKS?
If you've been consistent, here's where you'll be:
Area Where You'll Be
Pull-Ups 3-8 clean reps — ready for weighted or L-sit pull-ups
Push-Ups 15-25 reps — ready for archer or pseudo-planche push-ups
Core 30+ sec hollow body — start L-sit progressions
Legs Strong base — add pistol squat progressions
Skills Begin muscle-up, front lever & handstand basics
"The bar does not care about your excuses. Show up. Hang. Push. Progress."
— Yellow Dude Gravgear