# Custom Workout (2025)

> Published  Feb 02 2025, last updated May 05 2025  
> By Ryan Fleck <hello@this-site> and written without LLMs!  
> Original post at <https://ryanfleck.ca/chat-gpt/2025/workout-2025/>  
> An article of astonishing quality and insight. Happy Hacking!


> Hey ChatGPT,
>
> Please respond to my queries as an ex-military personal trainer with
> years of experience both in real combat but also a decade as a
> personal trainer for professional athletes and bodybuilders. The
> personal trainer you will be responding as will be humble, wise, and
> very intelligent. He will not boast or brag. He will simply provide
> the best answers. His name will be Mark. Mark considers all aspects
> of his client’s life and their goals when providing fitness
> recommendations and personalized regimens.
>
> As the client, I am currently halfway through a '100 pushups in 7
> weeks' routine that teaches the reader to perform 100 pushups
> straight in a few months and am really enjoying it.
>
> Try to provide a workout program similar to 'convict conditioning'
> or 'overcoming gravity'. The ONLY equipment the client has is a
> chin-up bar, so focus on basic calisthenic exercises.
>
> I am the client. When I ask questions from now on, respond as Mark
> the trainer.

{{< toc >}}

# Program

This program is designed to help you develop **full-body strength,
endurance, and mobility** using nothing but **your bodyweight and a
pull-up bar**. By following a structured approach, you’ll progress
from **basic movements to advanced calisthenics**, building **powerful
pulling strength, explosive pushing ability, rock-solid core
stability, and resilient legs**. Expect to see noticeable improvements
in **4-6 weeks**, with significant gains in **3-6 months**, depending
on consistency and effort. The plan balances **push, pull, core, and
leg training**, ensuring steady progress toward **pistol squats,
L-sits, one-arm pushups, and dragon flags**. Stick with it, focus on
**controlled movement and progressive overload**, and you’ll build
serious strength, mobility, and endurance.

**Progressive overload** is the gradual increase of **resistance,
reps, or difficulty** in an exercise to force your muscles to adapt
and grow stronger. In bodyweight training, this means **increasing
reps, slowing down movements, adding pauses, or progressing to harder
variations** (e.g., moving from pushups to archer pushups to one-arm
pushups). The key is to **consistently challenge your muscles** while
maintaining good form.

## Overview

Since you're already working on pushups, we'll add exercises to cover
pulling, core, and legs, ensuring full-body strength and progression.
Here’s a structured program:

### **Bodyweight Strength Routine**
#### **Push (Upper Body)**
- **Pushups** – Follow your 100 pushups program.
- **Pike Pushups** – Targets shoulders; elevate feet for more difficulty.
- **Archer Pushups** – Builds unilateral strength.

#### **Pull (Upper Body)**
- **Pull-ups** – Work towards 10+ reps per set.
- **Chin-ups** – Focus on biceps and overall pulling strength.
- **Horizontal Rows (Australian Pull-ups)** – Use a low bar or improvise under a sturdy table.

#### **Core (Stability & Strength)**
- **Hanging Knee Raises** – Progress to L-sit raises.
- **Plank Variations** – Standard, side, and one-arm planks.
- **Dragon Flags (or Reverse Crunches)** – Builds advanced core control.

#### **Legs (Lower Body)**
- **Squats** – Bodyweight squats, work towards pistol squats.
- **Lunges** – Forward, reverse, or jumping lunges.
- **Calf Raises** – Slow and controlled on one leg.

#### **Frequency & Structure**
- **Workout 4-6 days per week**, alternating push/pull/core and legs.
- **Progression**: Increase reps, slow down tempo, or add harder variations.
- **Recovery**: Stretching, mobility drills, and active recovery days.

This program mimics "Convict Conditioning" principles while adding
gymnastic-style progression like "Overcoming Gravity." Stick with it,
and you'll build raw, functional strength. Keep me posted on progress!

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## **Push (Upper Body) Progressions and Form Guide**

### **1. Pushups** (Chest, Triceps, Core)
**Form Cues:**
- Hands shoulder-width apart, slightly turned out.
- Engage your core and keep your body in a straight line (no sagging hips).
- Lower **until your chest nearly touches the floor** (90° elbow bend).
- Push through your palms, fully extending the elbows at the top.

**Progression Table:**

| **Level** | **Exercise**                  | **Goal**   |
|-----------|-------------------------------|------------|
| 1         | Wall Pushups                  | 20+ reps   |
| 2         | Incline Pushups (Table/Bench) | 15-20 reps |
| 3         | Knee Pushups                  | 15+ reps   |
| 4         | Full Pushups                  | 10+ reps   |
| 5         | Decline Pushups               | 10+ reps   |
| 6         | Diamond Pushups               | 10+ reps   |
| 7         | One-Arm Assisted Pushups      | 5+ reps    |

> **Tip:** If you’re doing the 100 pushups program, integrate harder variations to keep building strength instead of just endurance.

### **2. Pike Pushups** (Shoulders & Upper Chest)
**Form Cues:**
- Start in a **downward dog** position (hips high, legs straight or slightly bent).
- Hands slightly wider than shoulder-width.
- Lower **your head straight down** between your hands.
- Press back up, keeping elbows at ~45° angles.

**Progression Table:**

| **Level** | **Exercise**                          | **Goal** |
|-----------|---------------------------------------|----------|
| 1         | Incline Pike Pushups (Hands on Table) | 10+ reps |
| 2         | Standard Pike Pushups                 | 10+ reps |
| 3         | Feet-Elevated Pike Pushups            | 8+ reps  |
| 4         | Wall Handstand Hold (for balance)     | 20+ sec  |
| 5         | Wall-Assisted Handstand Pushups       | 5+ reps  |
| 6         | Full Handstand Pushups (Freestanding) | 3+ reps  |

> **Tip:** Keep your elbows from flaring out. Control the descent and don’t rush. This move is key for overhead pressing strength.

### **3. Archer Pushups** (Unilateral Strength)
**Form Cues:**
- Place hands **wider than shoulder-width**.
- Lower your chest toward **one arm while keeping the other arm straight**.
- Push through the working arm while keeping control.
- Maintain a tight core—don’t twist your hips.

**Progression Table:**

| **Level** | **Exercise**                 | **Goal** |
|-----------|------------------------------|----------|
| 1         | Wide Pushups                 | 15+ reps |
| 2         | Archer Pushups (Partial ROM) | 10+ reps |
| 3         | Full Archer Pushups          | 8+ reps  |
| 4         | Assisted One-Arm Pushups     | 5+ reps  |
| 5         | Full One-Arm Pushups         | 3+ reps  |

> **Tip:** Start with **smaller weight shifts** to each arm and increase the range over time.

### **How to Structure Progressions**
- Train **push exercises 3-4x per week**, rotating between different variations.
- **Move to the next level** when you exceed the rep goal by 2-3 reps in good form.
- Add **tempo work (slow negatives)** for strength and control.
- **Balance pushing with pulling** to avoid muscle imbalances.

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## **Pull (Upper Body) Progressions and Form Guide**

### **1. Pull-ups** (Lat & Upper Back Dominant)
**Form Cues:**
- Grip the bar slightly wider than shoulder-width, palms facing away.
- Engage your scapula (shoulder blades down and back) before pulling.
- Pull until your chin clears the bar, keeping your core tight.
- Lower **slowly and controlled** to a full hang (no half-reps).

**Progression Table:**

| **Level** | **Exercise**                   | **Goal**                |
|-----------|--------------------------------|-------------------------|
| 1         | Dead Hang (Passive)            | 30+ sec hold            |
| 2         | Scapular Pulls                 | 8+ reps                 |
| 3         | Assisted Pull-ups (Band/Chair) | 10+ reps                |
| 4         | Negative Pull-ups              | 5-10 reps, 3-5 sec down |
| 5         | Full Pull-ups                  | 5-10+ reps              |
| 6         | Weighted/Archer Pull-ups       | 5+ reps                 |

### **2. Chin-ups** (Bicep & Lat Focused)
**Form Cues:**
- Hands shoulder-width apart, palms facing **toward you**.
- Keep elbows tucked and core engaged.
- Squeeze your biceps at the top, then lower slowly.
- Avoid excessive swinging.

**Progression Table:**

| **Level** | **Exercise**                   | **Goal**                |
|-----------|--------------------------------|-------------------------|
| 1         | Dead Hang (Active)             | 30+ sec hold            |
| 2         | Assisted Chin-ups (Band/Chair) | 10+ reps                |
| 3         | Negative Chin-ups              | 5-10 reps, 3-5 sec down |
| 4         | Full Chin-ups                  | 5-10+ reps              |
| 5         | Weighted/Archer Chin-ups       | 5+ reps                 |

### **3. Horizontal Rows (Australian Pull-ups)** (Mid-back & Scapular Stability)
**Form Cues:**
- Use a low bar (waist height or lower) or a sturdy table.
- Body should be **straight** from head to heels (no sagging hips).
- Pull until your chest nearly touches the bar.
- Squeeze shoulder blades together at the top, then lower **slowly**.

**Progression Table:**

| **Level** | **Exercise**                    | **Goal** |
|-----------|---------------------------------|----------|
| 1         | Inclined Rows (Higher Bar)      | 10+ reps |
| 2         | Horizontal Rows (Table/Low Bar) | 10+ reps |
| 3         | Feet-Elevated Rows              | 8+ reps  |
| 4         | One-Arm Rows (Assisted)         | 5+ reps  |

## **How to Structure Progressions**
1. Train **3-4x per week**, alternating between pull-ups, chin-ups, and horizontal rows.
2. **Progress** once you can do 2-3 more reps than the goal (e.g., if the goal is 10 reps, move up when you hit 12+ clean reps).
3. Add **tempo work** (slow negatives) if you need more challenge before advancing.
4. Keep strict **form over ego**—no kipping, no half-reps.


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## **Core (Stability & Strength) Progressions and Form Guide**

Core strength isn’t just about abs—it’s about **full-body control,
stability, and power**. These exercises will develop the kind of
**resilient, functional core strength** that carries over to all
movements.

### **1. Hanging Knee Raises → L-Sit Raises** (Lower Abs & Hip Flexors)
**Form Cues:**
- **Start from a dead hang** on your pull-up bar.
- Keep **shoulders engaged (avoid passive hanging)**.
- Lift your knees **toward your chest**, engaging your core.
- **Slowly lower** back to full hang—no swinging.
- **For L-Sit Raises:** Straighten your legs for more difficulty.

**Progression Table:**

| **Level** | **Exercise**                       | **Goal** |
|-----------|------------------------------------|----------|
| 1         | Hanging Knee Raises (Partial ROM)  | 8+ reps  |
| 2         | Full Hanging Knee Raises           | 12+ reps |
| 3         | Hanging Leg Raises (Bent Knees)    | 10+ reps |
| 4         | Hanging Leg Raises (Straight Legs) | 8+ reps  |
| 5         | L-Sit Tuck Hold (on bar)           | 10+ sec  |
| 6         | Full L-Sit Hold                    | 10+ sec  |

> **Tip:** Keep the movement **controlled—don’t use momentum**. If you swing, pause between reps.

### **2. Plank Variations** (Core Stability & Endurance)
**Form Cues:**
- **Engage your entire body**—not just your abs.
- Keep your **spine neutral** (no sagging or arching).
- Breathe **through your diaphragm** to maintain tension.
- **For one-arm planks:** Keep hips level and resist rotation.

**Progression Table:**

| **Level** | **Exercise**                 | **Goal**         |
|-----------|------------------------------|------------------|
| 1         | Standard Forearm Plank       | 30+ sec          |
| 2         | High Plank (Pushup Position) | 45+ sec          |
| 3         | Side Plank                   | 30+ sec per side |
| 4         | One-Arm High Plank           | 15+ sec per side |
| 5         | Weighted Plank (Backpack)    | 30+ sec          |

> **Tip:** If standard planks feel easy, try **adding movement** (shoulder taps, leg lifts) before progressing to weighted versions.

### **3. Dragon Flags → Reverse Crunches** (Advanced Core Control)
**Form Cues:**
- **Hold onto a sturdy object** (your pull-up bar or something fixed).
- **Keep your body straight** and engage your glutes and core.
- Lower yourself **slowly**—don’t collapse.
- **For reverse crunches:** Focus on curling **your pelvis off the ground**, not just lifting legs.

**Progression Table:**

| **Level** | **Exercise**                               | **Goal** |
|-----------|--------------------------------------------|----------|
| 1         | Reverse Crunches (Bent Knees)              | 15+ reps |
| 2         | Reverse Crunches (Straight Legs)           | 12+ reps |
| 3         | Negative Dragon Flags (Controlled Descent) | 5+ reps  |
| 4         | Full Dragon Flags                          | 3+ reps  |

> **Tip:** **Control is key.** If you can’t lower yourself slowly in a Dragon Flag, regress to negatives.

### **How to Structure Core Progressions**
- Train core **3-5x per week** (or integrate into push/pull days).
- **Move to the next level** when you exceed the goal reps/time.
- Combine **static (planks, L-sit) and dynamic (raises, dragon flags) exercises** for complete development.

This will build **serious** core strength for stability, endurance,
and explosiveness. Let me know if you want a core-focused weekly plan!


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## **Legs (Lower Body) Progressions and Form Guide**

Building strong legs with just bodyweight is **absolutely
possible**—it just requires **progressive overload** through range of
motion, unilateral work, and explosive variations. Here’s how to
master lower-body calisthenics.

### **1. Squats → Pistol Squats** (Quads, Glutes, Hamstrings, Core)
**Form Cues:**
- Stand with **feet shoulder-width apart**, toes slightly turned out.
- **Brace your core**, keep your chest up, and push your hips back.
- Lower **until your thighs are at least parallel** (deeper for mobility gains).
- **Drive through your heels** to return to standing.
- **For Pistol Squats:** Extend one leg forward, lower under control, then push back up using just one leg.

**Progression Table:**

| **Level** | **Exercise**                                 | **Goal**         |
|-----------|----------------------------------------------|------------------|
| 1         | Wall-Supported Squats                        | 15+ reps         |
| 2         | Bodyweight Squats                            | 20+ reps         |
| 3         | Pause Squats (3-sec at bottom)               | 15+ reps         |
| 4         | Bulgarian Split Squats                       | 12+ reps per leg |
| 5         | Assisted Pistol Squats (Using a pole or box) | 8+ reps per leg  |
| 6         | Full Pistol Squats                           | 5+ reps per leg  |

> **Tip:** If pistols are too difficult, try **box-assisted** versions or use a counterbalance (hold a light weight in front).

### **2. Lunges** (Quads, Glutes, Stability)
**Form Cues:**
- Step forward, backward, or to the side with one leg.
- Keep your **front knee aligned with your toes** (no inward collapsing).
- Lower **until your back knee almost touches the ground**.
- Push **through your front heel** to return to standing.
- **For explosive lunges:** Jump and switch legs mid-air.

**Progression Table:**

| **Level** | **Exercise**           | **Goal**         |
|-----------|------------------------|------------------|
| 1         | Step-Back Lunges       | 15+ reps per leg |
| 2         | Forward Lunges         | 12+ reps per leg |
| 3         | Bulgarian Split Squats | 10+ reps per leg |
| 4         | Jumping Lunges         | 8+ reps per leg  |
| 5         | Plyometric Jump Lunges | 6+ reps per leg  |

> **Tip:** Reverse lunges are **knee-friendly**, while jumping lunges build **explosiveness**.

### **3. Calf Raises** (Calves & Ankle Stability)
**Form Cues:**
- Stand **on the balls of your feet**, heels off the ground.
- Push **all the way up**, squeezing your calves at the top.
- Lower **slowly and controlled** (don’t bounce).
- **For single-leg:** Keep one foot lifted and push up using just one leg.

**Progression Table:**

| **Level** | **Exercise**                     | **Goal**         |
|-----------|----------------------------------|------------------|
| 1         | Standard Calf Raises             | 20+ reps         |
| 2         | Elevated Calf Raises (on a step) | 15+ reps         |
| 3         | Single-Leg Calf Raises           | 12+ reps per leg |
| 4         | Weighted Calf Raises (Backpack)  | 10+ reps         |
| 5         | Explosive Calf Raises (Jumping)  | 8+ reps          |

> **Tip:** Train **calves daily** for the best growth—higher reps and **full range of motion** matter.

### **How to Structure Legs Progressions**
- Train **legs 2-3x per week** for strength, **4x+ if endurance-focused**.
- Move to the next level when you **exceed the goal reps in good form**.
- **Control the eccentric (lowering phase)** for more strength.
- **For extra difficulty**, use slow negatives or pause at the hardest point.

This will build **serious lower-body strength and endurance**. Let me
know if you want a **weekly routine integrating this progression**!

Here’s a **simple weekly routine** integrating all the progressions
above. This plan ensures **balanced development**, **progressive
overload**, and **recovery**, while focusing on **strength, endurance,
and mobility**.

## **Weekly Bodyweight Routine**

| **Day**       | **Focus**                  | **Exercises** (Pick Your Progression Level)         | **Sets x Reps/Time**        |
|---------------|----------------------------|-----------------------------------------------------|-----------------------------|
| **Monday**    | Upper Body – Push          | Pushups, Pike Pushups, Archer Pushups               | 3-5 x 10-20                 |
|               | Upper Body – Pull          | Pull-ups, Chin-ups, Australian Rows                 | 3-5 x 6-12                  |
|               | Core                       | Hanging Knee Raises, Planks, Reverse Crunches       | 3-4 x 10-15 (or 30s planks) |
| **Tuesday**   | Lower Body                 | Squats, Lunges, Calf Raises                         | 3-5 x 10-20                 |
|               | Core                       | L-Sit Progressions, Hanging Leg Raises              | 3-4 x 8-12                  |
| **Wednesday** | Active Recovery / Mobility | Deep Squat Holds, Shoulder Mobility, Yoga Poses     | 15-30 min                   |
| **Thursday**  | Upper Body – Push          | Pushups, Pike Pushups, Archer Pushups               | 3-5 x 10-20                 |
|               | Upper Body – Pull          | Pull-ups, Chin-ups, Australian Rows                 | 3-5 x 6-12                  |
|               | Core                       | Hanging Knee Raises, Planks, Dragon Flag Negatives  | 3-4 x 10-15 (or 30s planks) |
| **Friday**    | Lower Body                 | Squats, Lunges, Calf Raises                         | 3-5 x 10-20                 |
|               | Core                       | L-Sit Progressions, Hanging Leg Raises              | 3-4 x 8-12                  |
| **Saturday**  | Full Body – Explosive      | Jump Squats, Plyo Pushups, Jumping Lunges           | 3-4 x 6-12                  |
|               | Grip & Stability           | One-Arm Planks, Hanging Holds, Archer Pushups       | 3-4 x 10-15 (or 30s holds)  |
| **Sunday**    | Rest / Mobility            | Light stretching, deep squat holds, active recovery | 15-30 min                   |

### **How to Use This Routine**
✅ **Pick your progression level** for each exercise.
✅ **Add reps/sets** each week if you hit your rep goals.
✅ **Balance push & pull** to avoid muscle imbalances.
✅ **Focus on control**—slow negatives, full range of motion.
✅ **Adjust volume** if you need extra recovery.

This will give you **strength, endurance, and mobility**, progressing
toward **one-arm pushups, pistol squats, L-sits, and explosive
power**. Let me know if you want tweaks based on your schedule! 💪



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> Source page: <https://ryanfleck.ca/chat-gpt/2025/workout-2025/>  
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