Push
Build toward 10–15 controlled push-ups and three wall walks.
Self-guided · 8 weeks · 3 days per week
Bodyweight
Level 1.
Build the basic strength, mobility, and core control behind push-ups, pull-ups, wall walks, and stronger single-leg training through a clear three-day-per-week progression.
Who it is for
Start where you are. Build the base.
Bodyweight Level 1 is for an independent trainee who wants a simple path toward foundational bodyweight skills.
- You are building toward 10–15 clean push-ups.
- You are working toward your first pull-up.
- You want stronger split squats and better single-leg control.
- You want shoulder, hip, and ankle mobility built into the plan.
- You have a wall plus a low bar or rings for assisted pulling.
The Level 1 outcomes
Train the qualities together.
Each day balances strength, bodyweight skill, mobility, and core work so one session does not become an exhausting list of disconnected drills.
Pull
Build the strength and positions required for your first pull-up.
Single-leg strength
Progress your split squat toward deeper, stronger single-leg work.
Mobility
Train the ankles, hips, and shoulders that support the strength work.
Simple by design
Three days. Three pages. Eight weeks.
Day A, Day B, and Day C each fit on a single page. Every exercise reads left to right with sets, repetitions, coaching cues, and eight weekly spaces to record your work.
Push-up progressionsFoot-assisted and negative pullingSplit squat progressionsWall walks and shoulder controlCore strengthShoulder, hip, and ankle mobility
What you receive
A complete plan you can actually follow.
The PDF is designed to be printed, saved to your phone, or used on a tablet without carrying a long manual into every workout.
Day A
A balanced full-body session with push, pull, lower-body, core, and mobility work.
Day B
A second full-body session that develops the same goals through complementary exercises.
Day C
A third full-body session that completes the weekly progression with targeted volume.
Track
Eight weekly spaces beside every exercise so your reps and progress stay visible.
Choose the right support
Self-guided program or individual coaching.
Bodyweight Level 1 gives you the plan. Catalyst Launch and one-on-one coaching add individual assessment, feedback, and adjustments.
SupportBodyweight Level 1Individual coaching
Plan
A complete eight-week Level 1 program
A plan built from your assessment and current priorities
Starting point
Use the written regressions and progressions
Justin reviews your baseline and selects the starting work
Adjustments
Follow the program’s rules independently
Programming changes from your weekly response
Feedback
No individual technique review or messaging
Weekly check-in, technique review, and plan adjustments
Best fit
You want a clear plan and can train independently
You want personal direction, feedback, and ongoing decisions
Begin Level 1
Build your base.
One $89 payment. Secure checkout through Stripe. Download the complete PDF immediately after payment.
Get Bodyweight Level 1 · $89 ↗Your purchase is subject to the terms, refund policy, and training disclaimer. Questions or file trouble? Email justin@performancecatalystllc.com.