Push
Push-ups → Dips
Full range, chest to floor. Dips at the park when you make it there. Controlled. Feel the chest and triceps work.
Today
Timer
The Program
Nothing fancy. A push, a pull, a squat, run as a circuit most days. Simple on purpose, because simple is what you can sustain for years.
The circuit
Pull · priority
Pull-ups / Chin-ups
Train submax. Stop well shy of failure. If your max is 5, do clean sets of 2–3. Chin over the bar, full hang, no kipping.
Legs
Squats → Split squats
Full depth, controlled. Safe to take closer to failure. Progress to split squats and walking lunges as they get easy.
How to run it
- 1One hard set of push. A few reps shy of failure, full range.
- 2Rest 2–3 min. You rest to protect the quality of the next movement. Different muscles, same engine.
- 3One hard set of pull. Submax, clean and controlled.
- 4Rest, then one hard set of legs. That's one round. Done.
Start with one round daily for a month or two before adding a second, then a third. Your warm-up is the first few easy reps. Don't rush the volume. Earn it.
1 round≈ 7 min
2 rounds≈ 15 min
3 rounds≈ 20–25 min
The week
Same circuit daily. Rotate the variations so you load tissue a little differently and dodge overuse. Today's is highlighted.
The two non-negotiables
Stay a couple reps shy of failure.
You don't need to grind to failure to grow. Keep 1–2 clean reps in the tank. Every rep stays high-quality, you don't get beat up, and you can come back tomorrow. Hard work, not reckless work.
Go into the movement.
Full range, controlled, actually feel the muscle work. A slow honest rep beats three sloppy ones. High reps don't mean you've exhausted a movement; there's always more quality to find.
The full day
~7–15min
The circuit
Your push / pull / legs. The main event, smallest time cost.
~20–30min
Easy cardio
A brisk walk, easy bike, or hike at a conversational pace. Walk to the park; it stacks up.
~fewmin
Bedtime stretch
3–5 basic stretches before sleep. More for sleep quality than flexibility. Optional.
Beyond the circuit
- 2× / week
Conditioning hit
Pin your heart rate. Favorite: 100 constant-tension bodyweight squats, about 2 minutes, legs on fire. Or hill sprints, jump rope, high-rep lunges.
- Insurance
Grip: dead hangs
Hang off the bar for time. Serious grip, spinal decompression, bulletproof pulling. A couple after your pull sets.
- Doubles up
Isometrics & mobility
Horse stance and isometric lunge holds. Sink in and breathe. Builds tissue and keeps flexibility at once.
- On top
Any sport or skill
A flag, a handstand, a sport. It all sits on top of this base. The circuit builds the hardware; the skill is a software update. Basics first.
Auto-regulate
Feeling good? Dial it up.
- Add a second or third round
- Harder variations, closer to failure on push & legs
- Fill out your submax pull-up sets, add a rep
- Tack on a conditioning finisher
Beat up? Dial it down.
- Fewer reps, more left in the tank
- Easier variations, take your time
- One light round, or a walk and a stretch
- Genuinely fried? Take the day. No guilt.
Progress
Trained days
The whole game is consistency over years. Here's the last twelve weeks.
LessMore
Submax pull-up target
Don't grind pull-ups to failure. Enter your best clean max and I'll set your working target.
Why we train
The point isn't a number on a bar or a party trick. It's being strong, lean, mobile, and capable, for life. On the days motivation's thin, this is the ground to stand on.
Consistency & effort, compounded
Train hard-ish almost every day for a decade and you beat the person with great workouts who quits. A practice you keep, not an event you survive.
Manage fatigue
You could train your whole life, never hit failure, and build a strong, healthy, muscular body. Most sets stay in reserve.
Frequency over intensity
Train the same patterns most days rather than smashing one thing and needing days to recover. It works because the effort per set is managed.
Basics over skills
Build the hardware with the fundamentals: strength, muscle, healthy joints. Skills are a display of qualities you build elsewhere.
Depth in the basics
Push-ups, pull-ups, squats look simple and aren't. Years of range, control, tempo, and tension to find.
Strong, lean, capable for decades
Good body composition is the biggest health lever you control. Train for the long game and age with vitality.
Nothing you do in one workout compares to what you do across years.
Daily — a personal training app, built in the spirit of kboges (Kyle Boggeman). Coaching guidance, not medical advice. For pain, injury, or medical questions, respect it, regress the movement, and see a professional when warranted. Your logs are saved only on this device.