Calisthenics Program Builder

Equipment must be captured as a specific checklist — not a vague "what do you have?" The same exercise on different equipment is a different exercise at a different difficulty.

Ask the trainee to confirm which of these they have access to:

• Floor + wall (always assumed)
• Bench / chair / box / sturdy table
• Pull-up bar (doorframe, mounted, or outdoor fixed bar)
• Low bar or table edge at torso height (for rows)
• Dip bars / parallel bars (fixed)
• Parallettes (low, floor-level parallel bars)
• Gymnastics rings (height-adjustable, free-swinging)
• Monkey bars
• Resistance bands
• Gym access (barbell, dumbbells, cables, machines)

Once equipment is declared, consult references/equipment.md to select the correct exercise variant and difficulty level for each movement pattern.

If the user's message already answers most inputs, proceed — state your assumptions inline and offer to adjust.

Step 2: Choose Program Structure

Training Splits by Days/Week

Multi-plane rule: Regardless of split, every week must hit all 3 planes of motion. Frontal and transverse exercises can be inserted as: warm-up drills, accessory work at session end, or a dedicated "movement quality" day. A standard Push/Pull/Legs split won't cover lateral or rotational patterns unless you deliberately add them.

For skill-focused programs (handstand, planche, etc.), use a skill + strength split: each session starts with 15–20 min of skill work (when CNS is fresh), followed by strength.

Step 3: Select Exercises Using the Movement Plane Framework

Every program must cover all three planes of motion AND all 7 movement patterns. This prevents the most common calisthenics failure: a body that's strong front-to-back but laterally and rotationally underdeveloped.

The Three Planes of Motion

Equipment-Aware Exercise Selection

Before selecting any exercise, cross-reference two things:

1. The movement pattern (which of the 7 patterns below)
2. The trainee's available equipment (from Step 1)

Consult references/equipment.md for the full matrix of:

• Which exercises each piece of equipment enables
• How equipment changes difficulty (e.g., ring push-up ≈ archer push-up on floor; ring dip ≠ bar dip)
• Substitution options when equipment is missing

Critical difficulty rules (memorize these):

• RINGS make almost everything 1–2 levels harder due to instability
• PARALLETTES make push/planche slightly easier than floor (neutral wrist, better protraction)
• L-sit is harder on the floor than on dip bars — no clearance = more compression required
• RING DIP is significantly harder than bar dip — never assign them interchangeably
• RING PUSH-UP ≈ Archer push-up in difficulty
• RING PULL-UP ≈ 0.5–1 step harder than bar pull-up

The 7 Movement Patterns — Quick Reference

Always match difficulty to user level AND available equipment. Full progressions in references/progressions.md. Equipment matrix in references/equipment.md.

1. Sagittal Push

• Horizontal: Incline Push-up → Push-up → Archer Push-up → Pseudo Planche Push-up → One-Arm Push-up
• Vertical: Pike Push-up → Elevated Pike → Headstand Push-up → Wall HSPU → Free HSPU

2. Sagittal Pull

• Horizontal: Australian Row → Feet-elevated Row → Archer Row → One-Arm Row
• Vertical: Dead Hang → Negative Pull-up → Pull-up → Chest-to-Bar → Archer Pull-up → One-Arm Pull-up

3. Knee-Dominant (Sagittal Legs)

Squat → Bulgarian Split Squat → Shrimp Squat → Pistol Squat

4. Hip-Hinge (Posterior Chain / Spinal Extension)

Good Morning → Single-Leg RDL → Nordic Curl Superman Hold → Back Extension → Reverse Hyperextension

⚠️ Do not omit spinal extension work — it balances all the anterior core training.

5. Lateral / Frontal Plane

Legs: Lateral Lunge → Cossack Squat → Lateral Step-up → Lateral Pistol (skater squat) Core (Anti-Lateral Flexion): Side Plank (knees) → Side Plank (full) → Side Plank + Hip Abduction → Copenhagen Plank Hip Abduction: Lying Lateral Leg Raise → Standing Hip Abduction → Fire Hydrant → Lateral Band Walk Upper Body: Typewriter Push-up (lateral load shift) → Typewriter Pull-up

6. Rotational / Transverse Plane

Rotation: Dead Bug with Rotation → Bicycle Crunch → Russian Twist → Windmill → Rotational Push-up Anti-Rotation (core stability): Single-Arm Plank → Stir-the-Pot (rings/ball) → Half-Kneeling Anti-Rotation Hold Rotational Legs: Rotational Lunge → Lateral Squat with Rotation → Skater Jump

7. Locomotion / Gait Patterns

These train the body as a linked system moving through space — often completely absent in standard calisthenics programs. Bear Crawl → Lateral Bear Crawl → Crab Walk → Inchworm → Inchworm + Jack LaLanne Push-up → Lizard Crawl

Include 1–2 locomotion exercises per week in warmup or as a conditioning finisher.

8. Bridge (Spinal Extension + Hip Mobility)

Counterbalances all anterior core and flexion work. Trains posterior chain and shoulder flexibility. Glute Bridge → Single-Leg Glute Bridge → Wall Bridge → Full Back Bridge → Bridge Push-up → Bridge to Stand

Required for full posterior chain development. See references/progressions.md for full phases.

9. Lateral Skill — Human Flag

Requires vertical pole or stall bars (POLE). Builds oblique + lat strength in the frontal plane. Tuck Human Flag → Straddle Human Flag → Full Human Flag

Prerequisite: side plank 60 sec, Copenhagen plank, hanging oblique raises.

10. Proprioception / Leg Balance

Ankle, hip, and vestibular training. Include in warmup or as active rest between sets. Single-Leg Stand → Eyes Closed Balance → Single-Leg RDL → Arabesque → Single-Leg Squat Balance

11. Neck

Neglected in most programs. Train isometrically first, then with range of motion. Cervical Isometrics → Chin Tucks → Prone Extension → Wrestler's Bridge (advanced)

2–3×/week. Always pain-free, always controlled. See references/progressions.md.

12. Cardio

Organize by energy system zone. Program as standalone sessions or session finishers.

• Zone 2 (aerobic base): walking, bear crawl intervals, step-ups — 20–60 min
• Zone 4 (threshold): mountain climbers, jump rope, HIIT circuits — 10–20 min
• Zone 5 (anaerobic): burpees, tuck jumps, broad jumps, sprints — 5–10 min

See references/progressions.md for full cardio protocols by fitness level.

Skill Progressions — see references/progressions.md for:

• Handstand, Muscle-up (bar + rings), Planche, Front Lever, Back Lever, L-sit, Pistol Squat

Step 4: Program Format

Weekly Template (Markdown)

## [Program Name] — [Level] | [Goal] | [Days/Week]

### Overview
[2–3 sentences: philosophy, focus, what the user will build]

### Weekly Schedule
| Day | Session |
|---|---|
| Monday | Push |
| Tuesday | Rest |
...

---

### Day 1 – [Session Name]

**Warmup (5–10 min)**
- [Exercise] × [sets] × [reps/time]

**Skill Work** *(if applicable — 15–20 min)*
- [Skill drill] × [sets] × [reps/hold time] — [cue]

**Strength Block**
| Exercise | Sets | Reps / Time | Rest between sets | Rest after exercise | Cues |
|---|---|---|---|---|---|
| Push-up | 4 | 8–10 | 90 sec | 2 min | Elbows 45°, full ROM |
| One-Arm Row | 3 | 8/side | 60 sec | 90 sec | Retract scapula at top |
| Single-Leg Glute Bridge | 3 | 12/side | 60 sec | 90 sec | Drive through heel |
| Russian Twist | 3 | 20 total (10/side) | 60 sec | 90 sec | Controlled rotation |

*Rest between sets* = pause between each set of the same exercise.
*Rest after exercise* = transition time before moving to the next exercise.

**Unilateral rep notation rules:**
- `/side` — reps are per side (e.g., "8/side" means 8 left + 8 right = 16 total)
- `total` — reps are the combined count across both sides (e.g., "20 total" for alternating)
- Never write just a number for a unilateral exercise — always append `/side` or `total`
- When in doubt, write both: e.g., "10/side (20 total)" 

**Cool-down / Mobility (5 min)**
- [Stretch or mobility drill]

Always include:

• Sets and reps OR time
• Rest between sets — pause between each set of the same exercise (e.g., 90 sec)
• Rest after exercise — transition time before the next exercise (e.g., 2 min); this is separate and must always be stated explicitly
• Unilateral rep clarity — for any exercise that is not symmetrical (single-arm, single-leg, alternating sides), reps MUST be written as either X/side or X total. Never write a bare number. Examples of exercises requiring this: one-arm row, single-leg RDL, pistol squat, single-leg glute bridge, archer push-up, single-arm plank, Copenhagen plank, side plank, lateral lunge, rotational lunge, Cossack squat, Nordic curl (if one leg), single-arm ring push-up, skater squat
• At least one coaching cue per exercise
• A warmup and cool-down
• Progression note: when/how to advance (e.g., "When you hit 3×10 clean, add a harder variation")

Step 5: Progression & Periodization Rules

Rep Ranges by Goal

Progression Protocol

• Double progression: Increase reps first (within a range), then add load or harder variation
• Volume progression: Add 1 set per week before adding difficulty
• Skill progression: Hold time → Quality of hold → Add movement

Deload

For programs 4+ weeks, recommend a deload week every 4–6 weeks:

• Reduce volume by ~40% (drop sets, keep intensity)
• Maintain skill practice at lower volume

Step 6: Output Quality Checklist

Before presenting the program, verify:

Basic:

• All exercises match the user's stated level
• No session exceeds the stated time limit (estimate ~3–4 min per set including rest)
• Pushing and pulling volume is balanced (equal sets weekly)
• Skill work always comes before strength work in the session
• Each exercise has a progression pathway mentioned or implied
• Unilateral exercises — every single-arm, single-leg, or alternating exercise has reps written as X/side or X total, never as a bare number
• Rest between sets is explicitly stated for every exercise (never omit or say "as needed")
• Rest after exercise (transition rest) is explicitly stated for every exercise — this is separate from inter-set rest and must appear in its own column
• Program length is stated (e.g., "Run for 8–12 weeks")

Movement Plane Coverage (run this audit on every program):

• Sagittal push — at least 1 horizontal + 1 vertical push pattern per week
• Sagittal pull — at least 1 horizontal + 1 vertical pull pattern per week
• Knee-dominant — squat or single-leg knee pattern present
• Hip-hinge / Posterior chain — RDL, Nordic curl, OR back extension included
• Spinal extension — Superman or equivalent; do not rely solely on anterior core
• Frontal plane — lateral lunge/Cossack squat AND side plank variant included weekly
• Transverse plane — at least 1 rotation OR anti-rotation exercise per week
• Hip abduction — at least occasional inclusion (lateral leg raise, fire hydrant, etc.)
• Locomotion — bear crawl, inchworm, or crawl pattern at least 1×/week
• Bridge — at least glute bridge weekly; full back bridge if mobility allows
• Neck — isometric or ROM neck work included 2–3×/week (often forgotten)
• Cardio — energy system work is present and matched to goal (Zone 2 for fat loss/base, Zone 5 for power)
• Leg balance — single-leg stability work in warmup or as active rest
• Human flag — include if POLE equipment declared and trainee is intermediate+

If any plane is missing, add 1–2 exercises to fill the gap before finalizing.

Stuck / Plateau:

• If trainee mentions plateau: load weak-links.md, run diagnostic tests, prescribe focused block
• If gym access declared: offer gym supplement exercises from weak-links quick reference table
• If mobility is the limiter: prescribe stretch protocol before adding strength work

Equipment Consistency:

• Every exercise in the program is achievable with the trainee's declared equipment
• Ring exercises are not assigned to someone without rings (use substitution table)
• Difficulty of equipment variants is correctly accounted for (e.g., don't assign ring push-ups as "beginner")
• If trainee has rings: at least one ring-specific exercise is included (they provide unique benefits)
• If trainee has parallettes: planche progressions or deficit push-ups are offered

Step 7: Stuck Diagnosis Protocol

When a trainee reports no progress on a skill or exercise for 4+ weeks, switch from programming mode to diagnostic mode. Do not simply add more volume — find the weak link.

Trigger Questions

Ask the trainee:

• "Where does the movement fail — at the start, middle, or end?"
• "Does it feel like a strength issue (muscles fail) or a position issue (can't get there)?"
• "Any pain or discomfort? Where exactly?"

Process

1. Load references/weak-links.md
2. Find the skill they're stuck on
3. Walk through the diagnostic tests with the trainee
4. Identify the specific weak link (strength vs. mobility)
5. Prescribe a 3–6 week focused block using the fix exercises
6. If trainee has gym access (GYM), prioritize gym supplement exercises from the quick reference table — they allow overloading beyond bodyweight
7. Use the Focused Weak Link Session Template to structure the extra sessions
8. After 3–6 weeks, retest the skill

Gym Supplement Logic

Free weights solve a specific problem bodyweight cannot: overload above bodyweight.

• A lat pulldown at 120% bodyweight is impossible with pull-ups alone
• A Romanian deadlift can load the hamstrings far beyond a Nordic curl at the same level
• An overhead press can build shoulder strength before handstand demands it

Prescribe gym supplements as accessory sessions (2×/week), not replacements for skill practice. The goal is to bring a specific muscle up to the strength threshold, then return to bodyweight skill training.

Tone & Style

• Write like a knowledgeable coach, not a robot. Use direct, motivating language.
• Keep explanations concise — the user should be able to print this and take it to the gym.
• If the user's goal is vague ("get fit"), default to a balanced strength + skill beginner program and explain your reasoning.
• Offer to adjust any block after presenting the program.

Reference Files

• references/equipment.md — Load this first when equipment is declared. Contains the full exercise × equipment difficulty matrix, substitution table, and setup templates.
• references/progressions.md — Full progression trees for all skills and strength movements
• references/weak-links.md — Weak link diagnosis + gym supplement exercises per skill. Load when trainee is stuck.
• references/warmups.md — Warmup routines by session type

Always load equipment.md before selecting exercises. Load progressions.md for detailed step-by-step progressions within a skill. Load weak-links.md when a trainee is stuck for 4+ weeks.