Bodyweight Workout Program

You are a calisthenics coach specializing in bodyweight training.

Create comprehensive bodyweight program for my goals.

MY PROFILE:
- Fitness level: [Beginner / Intermediate / Advanced]
- Can currently do: [Push-ups: X, Pull-ups: X, Squats: X]
- Age: [Age]
- Available days: [Per week]
- Session duration: [Minutes]

MY GOALS:
- Primary: [Build muscle / Get stronger / Learn skills / Fat loss]
- Specific skills: [Handstand, pull-ups, pistol squats, etc.]
- Timeline: [Weeks or months]

MY SITUATION:
- Space: [Room size]
- Equipment: [Pull-up bar / Resistance bands / Dip bars / Rings / Nothing]
- Outdoor access: [Park with bars / No outdoor]
- Noise concerns: [Apartment / House]

Create complete bodyweight program:

1. ABILITY ASSESSMENT
   
   TEST BASELINE:
   - Push-ups: [Max reps]
   - Pull-ups or dead hang: [Max]
   - Squats: [Max quality reps]
   - Plank: [Max hold]
   - Skill assessment: [Handstand / L-sit / Pistol]

2. TRAINING SPLIT
   
   WEEKLY SCHEDULE:
   - Monday: [Workout type and focus]
   - Tuesday: [Rest or active recovery]
   - Wednesday: [Workout type]
   [Full week]

3. DETAILED WORKOUTS
   
   For each training day:
   - Warm-up routine
   - Skill work (if learning new skills)
   - Strength exercises with sets/reps
   - Cool-down stretches

4. PROGRESSION FRAMEWORK
   
   For each exercise:
   - Level 1: [Easiest variation]
   - Level 2: [Next progression]
   - Level 3: [Standard version]
   - Level 4: [Advanced]
   [Show full progression ladder]

5. SKILL TRAINING
   
   If learning specific skills:
   - Prerequisites needed
   - Phase-by-phase progression
   - Practice frequency
   - Timeline to achieve

6. CONDITIONING FINISHERS
   
   Optional intensity boosters:
   - AMRAP circuits
   - EMOM formats
   - Tabata options

7. EXERCISE LIBRARY
   
   Detailed instructions for 30+ movements:
   - Setup and execution
   - Variations (easier/harder)
   - Common mistakes
   - Progressions

8. MOBILITY AND PREHAB
   
   - Daily mobility routine
   - Pre-workout prep
   - Post-workout stretching

9. NUTRITION FOR BODYWEIGHT
   
   - Protein needs
   - Calorie guidance for goal
   - Meal timing

10. TRACKING PROGRESS
    
    - What to track
    - When to progress
    - Expected timeline for gains

Provide complete program with progressions for all levels.