Physique profile
- The look
- Lean, agile, wiry strength. Every muscle useful.
- Priority muscle groups
- Back, core, shoulders, legs
- Body fat target
- Lean
- Best fit for
- Slim frames and beginners. Minimal equipment needed.
Training
- Weekly split
- 4 calisthenics days, plus short daily skill practice
- Conditioning
- Jump rope intervals
- Recovery
- A 10-minute daily mobility flow
Core lifts
- Pull-up
- Pistol squat progression
- Push-up progression
- L-sit
- Hanging leg raise
Unorthodox methods
- Crawling patterns (bear, crab)
- Wall walks
- Low precision jumps
- Handstand practice
- Climbing or bouldering
Nutrition approach
Maintenance or slight deficit, high protein
- Fruit and protein snacks
- Light meal before training
- Steady daily water
12-week recomp arc
- 1
Grounded
Weeks 1–4
Master bodyweight basics and joint control.
- 2
Agile
Weeks 5–8
Add skills, jumps, and harder progressions.
- 3
Airborne
Weeks 9–12
Advanced holds and a skill showcase.
Mindset and lore
Not the biggest guy in the room. The most capable one.
Strength you can move with.