Home Workout Male Villager
A repeatable five-day home program combining calisthenics and resistance bands, with a fillable PDF, a 10-week Excel log, exercise demonstrations, and progression guidance.
See the programPay what you want, including $0
GymDaze workout program
Bodyweight Calisthenics Workout Program
A five-day bodyweight plan built around branching movement pathways so each exercise can progress with your current ability.
- Schedule
- 5 days per week
- Duration
- Progression-based
- Format
- Fillable PDF
One-time purchase$15.00
Digital downloads are available internationally wherever Stripe supports your payment. After your order is confirmed, GymDaze emails a private order-access link. Verify the email code to download your files. The link lasts 30 days. Review the digital license and refund policy.
Who it fits
A plan with a clear job.
People who want structured calisthenics training and a clear way to advance from accessible variations to harder movements.
The program tells you what to do and gives you space to record the work. That makes progression visible from one week to the next instead of relying on memory or guesswork.
What is included
- 01Calisthenics progression pathways for selecting appropriate variations
- 02Fillable tracking tables for reps, holds, and progression notes
- 03Linked exercise demonstrations and movement guidance
- 04Warm-up, mobility, FAQs, and supporting training education
Inside the program
Track the sessions directly in the plan.
The purchased PDF includes fillable workout tables alongside the supporting guidance. The image shown here is a branded interior preview, not the paid training content itself.
Compare nearby options
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3 Day Full Body Workout Program
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4 Day Upper-Lower Workout Program
An upper-lower hypertrophy split that balances training and recovery while giving each major muscle group two weekly exposures.
Training programs are educational resources, not medical care. Stop if you experience pain, dizziness, or other concerning symptoms, and seek qualified medical guidance when appropriate.