Programme 13 — Bodyweight Mastery

Sixteen weeks, no gym, no shortcuts. Genuine bodyweight strength skills, not travel maintenance.

Four sessions a week across four progression tracks: push toward handstand push-ups, pull toward the muscle-up, lower toward the pistol squat, core toward the front lever. Each track advances through specific skill steps over sixteen weeks, starting the ones that take years and building the ones that take months. This is not beginner bodyweight: you want 30-plus push-ups, 5-plus pull-ups and a solid plank as your baseline first. For calisthenics enthusiasts, travelling lifestyles and equipment-constrained advanced trainees. Equipment: a pull-up bar, optional rings and bands. Full session plan included. Companion to Vol. 27 (Calisthenics).

Includes the complete audiobook (MP3, AI-narrated).

Nelson Sequeira is a certified fitness professional with 15+ years of experience across Portugal, Bahrain, and the UAE. He is not a licensed nutritionist, physician, physiotherapist, or psychologist. Nothing here replaces qualified medical or clinical advice. Consult a licensed healthcare professional before starting any new training, nutrition, or recovery program.