Program generator

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Your level

Main goal

Days per week

Time per session

I have access to dip bars (parallel bars)

Your week

beginner muscle plan · 3×/week

Mon

Full body A

Full body

01Negative pull-ups
3 × 3–5 reps, 5 s down
Jump to the top, lower yourself as slowly as you can. · Rest 60–90 s
02Support hold on dip bars
3 × 20–30 s
Arms locked, shoulders pushed down, body still. · Rest 60–90 s
03Australian rows (high bar)
3 × 8–12
Body straight like a plank, pull your chest to the bar. · Rest 60–90 s
04Incline push-ups (hands on bar)
3 × 8–12
Body in one line, chest to the bar. · Rest 60–90 s
05Bodyweight squats
3 × 8–12
Hips below knees, heels down. · Rest 60–90 s

Wed

Full body B

Full body

01Scapular pull-ups
3 × 8–12
Arms straight, pull your shoulders down and away from your ears. · Rest 60–90 s
02Negative dips
3 × 3–5 reps, 4 s down
Start at the top, lower until shoulders reach elbow height. · Rest 60–90 s
03Chin-up top hold
3 × 20–30 s
Chin over the bar, squeeze and hold without shaking. · Rest 60–90 s
04Push-ups
3 × 8–12
Elbows at ~45°, chest touches the floor. · Rest 60–90 s
05Reverse lunges
3 × 8–12
Long step back, front knee stays over the foot. · Rest 60–90 s

Fri

Full body C

Full body

01Negative pull-ups
3 × 3–5 reps, 5 s down
Jump to the top, lower yourself as slowly as you can. · Rest 60–90 s
02Support hold on dip bars
3 × 20–30 s
Arms locked, shoulders pushed down, body still. · Rest 60–90 s
03Chin-up top hold
3 × 20–30 s
Chin over the bar, squeeze and hold without shaking. · Rest 60–90 s
04Push-ups
3 × 8–12
Elbows at ~45°, chest touches the floor. · Rest 60–90 s
05Bodyweight squats
3 × 8–12
Hips below knees, heels down. · Rest 60–90 s

How to progress

Warm up 5–8 minutes before every session: wrist circles, scapular pulls, arm swings, 10 squats, a light set of your first exercise.
When you hit the top of the range (12 reps) on every set with clean form, move to the next variation.
Leave 1–2 reps in the tank on most sets. Grinding to failure every session slows progress on bodyweight work.
For negatives, aim for 5 seconds of lowering. Once you can do 5 slow negatives, try your first full rep.

How the plan is built

Every session alternates pulling and pushing, hits legs and core, and rotates between two variations of each movement so you don't repeat the exact same workout twice in a row.

Choosing your days

2–3 days: full body every session. 4 days: pull + core / push + legs. 5 days: dedicated pull, push and legs days. More days doesn't mean faster progress if you don't recover.

When to change level

When you hit the top of the rep range on every set of the main exercises for two sessions in a row, switch to the next level and regenerate your plan.

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