Calisthenics

Sun · Mon · Tue · Wed · Thu · Fri training · Sat rest
Week starts Sunday — Nepali calendar
Rest days = active recovery + mobility only

Use full range of motion on every rep
Control the negative — don't let gravity do the work
Pain = stop. Not push through.
Form over weight, always.

Tick an exercise 3 weeks in a row
→ automatically unlocks harder version
Each exercise has 3 levels (L1→L2→L3)
Keep training to unlock the next level