Calisthenics From Zero: The Full 90-Day Plan

REP THEORY 90, the full 90-day plan written out week by week (every week, every set, every hold + a 90-day tracker): https://thereptheory.gumroad.com/l/rt90 Your 90-day Winter Arc, from zero, with nothing but your bodyweight and a few household items. This is a complete calisthenics roadmap for beginners: a home calisthenics workout plan with no gym and no equipment, built in three phases (the foundation, the build, the skills), plus the one day that decides whether you make it. Phase 1 (days 1-30) builds the base every calisthenics routine needs: push-up progressions (incline, knee and full push-ups), table rows for your back, split squats for your legs, and isometric holds that start training your tendons. Phase 2 (days 31-60) is bodyweight muscle building: feet-up push-ups, pike push-ups for your shoulders, pull-up negatives toward your first pull-up, chair dips and Bulgarian split squats, with progressive overload every week and protein for skinny guys who want to gain muscle. Phase 3 (days 61-90) adds your first calisthenics skill: the tuck L-sit, the wall handstand or the planche lean (the first step toward the planche). Take the test first: your most clean push-ups, your longest plank, your longest hang. Comment them like this: "Day 0: 12 / 45s / 20s", then come back on day 90 and reply with your new numbers. We're running our Winter Arc together in our free Telegram: https://t.me/thereptheory 0:00 The 90-day roadmap 0:39 Your starting rank 1:05 The full plan 1:18 Phase 1: Days 1-30 3:12 Phase 2: Days 31-60 4:46 Day 66 5:44 Phase 3: Days 61-90 7:23 Your rank Sources: Hubal et al. 2005 (Med Sci Sports Exerc, 585 people, 12 weeks); Moritani & deVries 1979 (early strength = nervous system); Bohm, Mersmann & Arampatzis 2015 (tendons, ~12 weeks); Morton et al. 2018 (protein ~1.6 g/kg); Lally et al. 2010 (habits, ~66 days on average). Music: "Lock In (Instrumental Version)" and "FLY AWAY (Instrumental Version)", Epidemic Sound. Sound effects: Epidemic Sound. Safety: go slowly; stop if anything hurts. Check that your bar or door frame and your chairs are solid before you use them. Disclaimer: We are not doctors, physical therapists, dietitians, certified trainers or any other licensed health or fitness professionals. This video is for education and entertainment, based on the published research listed above, and is not personal medical, training or nutrition advice. If you have an injury or a health condition, or you're under 18, talk to a parent and a doctor before you start. Go slowly and stop if anything hurts sharply. Check that your bar or door frame and your chairs are solid before you use them, and that the space around you is clear.