10 WEEK WEIGHTLIFTING AND CALISTHENICS BLUEPRINT

Your journey starts here — developing solid form, discipline, and skill awareness. This phase blends calisthenics progressions with classic bodybuilding to prepare your body for intensity later.

• Mastering perfect form in major lifts (bench, squat, pull-ups, dips)
• Building endurance and muscle balance through higher volume
• Starting calisthenics progressions (handstands, frog holds, L-sits)
• Dialing in your diet and recovery habits

Now it's time to lift heavier, move sharper, and measure progress. This phase introduces intensity, peak performance, and controlled recovery so you finish stronger than you started.

• Heavy compound lifts at low-rep, high-intensity ranges
• Strength tests for bench, squat, pull-ups, and handstands
• Refining calisthenics mastery and endurance
• Strategic deload for muscle and CNS recovery