You Can Do 10 Pushups and 5 Pull-ups. Now It's Time to Actually Build Something.

You've been working out. But you've been doing the same 3 sets of 10 for 8 months and your body looks roughly the same as last year. Sound familiar?

This bridges "I work out" and "people notice." Four days a week, structured progressive overload, harder variants when you've earned them. Calisthenics done right: lean, strong, military-functional.

What's inside: • 4-day split: Push / Cardio + Core / Pull + Legs / Full Body Strength • The Cindy Complex finisher (track your score, watch it climb) • Progressive overload with tempo work, harder variants, and deload weeks • Pistol squat progression ladder • Real talk on plateaus, AMRAP form standards, and what to track week-to-week • Bulgarian split squat cues that won't wreck your knees

This is for you if: • You can do 10+ clean pushups, 5+ pull-ups or solid inverted rows, 20 air squats • Progress has flatlined after 6+ months of training • You want body recomposition and you'll do the diet work • You want archer pushups, pistol squats, and harder variants

This is NOT for you if: • You can't do 10 strict pushups yet (Beginner will get you results faster) • You're already doing levers and one-arm pushups (Advanced is your level) • You want a 30-minute "quick workout" plan (this requires real effort)

The plan for the busy adult who refuses to plateau.