For men / Beginner
Men’s Beginner Plan
Learn the movements and build a starting routine. Preview every day and choose a short or extended sequence.
Your 30-day overview
Day numbers show the sequence. Add rest days as needed.
Training session
10 / 20 movements
Day 2Training session
10 / 20 movements
Day 3Squat School
10 / 20 movements
Day 4Twist & Hold
10 / 20 movements
Day 5Undo the Desk
10 / 20 movements
Day 6Wall & Climbers
10 / 20 movements
Day 7Loosen Up
10 / 20 movements
Day 8Step It Up
10 / 20 movements
Day 9Incline Debut
10 / 20 movements
Day 10Split Squat Day
10 / 20 movements
Day 11Brace Yourself
10 / 20 movements
Day 12Stand Taller
10 / 20 movements
Day 13Get Your Breath Up
10 / 20 movements
Day 14Move Freely
10 / 20 movements
Day 15Halfway Check
10 / 20 movements
Day 16Two-Rung Day
10 / 20 movements
Day 17Split & Crunch
10 / 20 movements
Day 18Chop & Hold
10 / 20 movements
Day 19Open the Chest
10 / 20 movements
Day 20Kneeling Cardio
10 / 20 movements
Day 21Recharge
10 / 20 movements
Day 22Everything Together
10 / 20 movements
Day 23Wall to Knees
10 / 20 movements
Day 24Scissor Jumps
10 / 20 movements
Day 25Solid Core
10 / 20 movements
Day 26Strong Back
10 / 20 movements
Day 27The Last Hard One
10 / 20 movements
Day 28Wind Down
10 / 20 movements
Day 29Rehearsal
10 / 20 movements
Day 30Test Day
10 / 20 movements
Two ways to follow each day
Short keeps the core sequence. Extended adds movements inside the warm-up, main work and cool-down. Open a day to compare both versions and view its demonstrations.