Guides
Guides for every rung
Form, muscles and progressions for the movements in the four plans, filed under the plan they belong to.
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Air Squats: Form, Depth, Knee Travel and a Path to 3 × 15
How to do an air squat, where 21 air squat guides disagree (knees past toes, depth, stance), what the research says, and a pause-then-rep path to 3 × 15.
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Split Squat: Form, Stance Length and a Bodyweight Progression
How to do a split squat: a half-kneeling setup, what the research says about stance length and knee travel, fixes for common faults, and a pause-then-rep path to 3 × 8 per leg.
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Negative Pull-Ups: Form, Progression and Your First Pull-Up
How to do negative pull-ups with a 5-second lowering: readiness check, fixes for where you drop, what the research shows, and a weekly path to 3 × 8.
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Inverted Rows: Form, Muscles Worked and Progression
How to do an inverted row (Australian pull-up) with clean form, what it works, how to set one up at home with a table, bar or rings, and a 4-week progression toward your first pull-up.
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Incline Push-Ups: Form, Muscles Worked and Progression
How to do incline push-ups with clean form, which muscles they work, how much bodyweight each height takes off, and a 4-week incline-to-floor progression to your first full push-up.
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Diamond Push-Ups: Form, Muscles Worked and Progression
Diamond push-ups: clean form, what the research measured on the chest, triceps and elbow, an incline ladder for your first set and a 4-week plan.
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Decline Push-Ups: Form, Muscles Worked and Progression
Decline push-ups: clean form, how much heavier each box height makes them, what the upper-chest evidence says, and a 4-week progression.