Bodyweight Calisthenics Workout Program
A five-day bodyweight plan built around branching movement pathways so each exercise can progress with your current ability.
GymDaze workout program
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.
- Schedule
- 5 days per week
- Duration
- Repeatable weekly plan
- Format
- PDF + Excel log (ZIP)
One-time downloadPay what you want
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Who it fits
A plan with a clear job.
People training at home who want an upper, lower, push, pull, and legs schedule using bodyweight exercises and bands.
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
- 0183-page fillable workout manual
- 02Editable 10-week Excel workout log covering all five training days
- 03Exercise demonstrations, progressions, and equipment substitutions
- 04Warm-up guidance, exercise notes, 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.
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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.