SSAIYANZFIT
All masters
Noma
The Verdant Sage

Noma

Stillness sharpens the blade.

Calisthenics, meditation, weighted gear, calculated patience. Master the mind, master the body.

5–7h
Weekly
3/5
Difficulty
16 wk
Length
Choose your level

Beginner mode: lower set counts, "start light" cues, and 3 sessions per week to build the habit safely.

Phase 1
Awaken
Weeks 1–4
Phase 2
Forge
Weeks 5–8
Phase 3
Ascend
Weeks 9–12
Phase 4
Transcend
Weeks 13–16

16-week roadmap

01
Awaken · 3 sessions
Master fundamentals — push-up, row, squat
▾
Mon

Push Calisthenics + Core

Week 1 · Phase 1 W1
  • Wrist + shoulder mobility · 5 min2 x —
  • Push-up (incline if needed)3 x 10
  • Pike push-up (or HSPU progression)3 x 8· rest 90s
  • Dips (parallel bars or bench)2 x 8· rest 90s
  • Diamond push-up2 x 10· rest 60s
  • Hollow body hold2 x 30s· rest 45s
  • Wall handstand hold2 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 1 · Phase 1 W1
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)3 x 20s· rest 60s
  • Side plank2 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 1 · Phase 1 W1
  • Scap pull-ups + dead hangs · 3x82 x —
  • Inverted row (under bar)3 x 10
  • Inverted row (feet elevated)3 x 10· rest 60s
  • Chin-up hold (top position)2 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)2 x 8· rest 60s
  • Wrist roller (or plate pinch)2 x 30s· rest 60s
  • Towel hang for grip2 x 30s· rest 60s
  • Hollow rocks2 x 20· rest 45s
02
Awaken · 3 sessions
Master fundamentals — push-up, row, squat
▾
Mon

Push Calisthenics + Core

Week 2 · Phase 1 W2
  • Wrist + shoulder mobility · 5 min2 x —
  • Push-up (incline if needed)4 x 10
  • Pike push-up (or HSPU progression)4 x 8· rest 90s
  • Dips (parallel bars or bench)3 x 8· rest 90s
  • Diamond push-up3 x 10· rest 60s
  • Hollow body hold3 x 30s· rest 45s
  • Wall handstand hold3 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 2 · Phase 1 W2
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)4 x 20s· rest 60s
  • Side plank3 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 2 · Phase 1 W2
  • Scap pull-ups + dead hangs · 3x82 x —
  • Inverted row (under bar)4 x 10
  • Inverted row (feet elevated)4 x 10· rest 60s
  • Chin-up hold (top position)3 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)3 x 8· rest 60s
  • Wrist roller (or plate pinch)3 x 30s· rest 60s
  • Towel hang for grip3 x 30s· rest 60s
  • Hollow rocks3 x 20· rest 45s
03
Awaken · 3 sessions
Master fundamentals — push-up, row, squat
▾
Mon

Push Calisthenics + Core

Week 3 · Phase 1 W3
  • Wrist + shoulder mobility · 5 min2 x —
  • Push-up (incline if needed)4 x 10
  • Pike push-up (or HSPU progression)4 x 8· rest 90s
  • Dips (parallel bars or bench)3 x 8· rest 90s
  • Diamond push-up3 x 10· rest 60s
  • Hollow body hold3 x 30s· rest 45s
  • Wall handstand hold3 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 3 · Phase 1 W3
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)4 x 20s· rest 60s
  • Side plank3 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 3 · Phase 1 W3
  • Scap pull-ups + dead hangs · 3x82 x —
  • Inverted row (under bar)4 x 10
  • Inverted row (feet elevated)4 x 10· rest 60s
  • Chin-up hold (top position)3 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)3 x 8· rest 60s
  • Wrist roller (or plate pinch)3 x 30s· rest 60s
  • Towel hang for grip3 x 30s· rest 60s
  • Hollow rocks3 x 20· rest 45s
04
Awaken · 3 sessions
Master fundamentals — push-up, row, squat (deload)
▾
Mon

Push Calisthenics + Core

Week 4 · Phase 1 W4 · Deload
  • Wrist + shoulder mobility · 5 min2 x —
  • Push-up (incline if needed)2 x 10
  • Pike push-up (or HSPU progression)2 x 8· rest 90s
  • Dips (parallel bars or bench)2 x 8· rest 90s
  • Diamond push-up2 x 10· rest 60s
  • Hollow body hold2 x 30s· rest 45s
  • Wall handstand hold2 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 4 · Phase 1 W4 · Deload
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)2 x 20s· rest 60s
  • Side plank2 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 4 · Phase 1 W4 · Deload
  • Scap pull-ups + dead hangs · 3x82 x —
  • Inverted row (under bar)2 x 10
  • Inverted row (feet elevated)2 x 10· rest 60s
  • Chin-up hold (top position)2 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)2 x 8· rest 60s
  • Wrist roller (or plate pinch)2 x 30s· rest 60s
  • Towel hang for grip2 x 30s· rest 60s
  • Hollow rocks2 x 20· rest 45s
05
Forge · 3 sessions
Build to unassisted pull-ups & pistols
▾
Mon

Push Calisthenics + Core

Week 5 · Phase 2 W1
  • Wrist + shoulder mobility · 5 min2 x —
  • Push-up (feet elevated)3 x 8
  • Pike push-up (or HSPU progression)3 x 8· rest 90s
  • Dips (parallel bars or bench)2 x 8· rest 90s
  • Diamond push-up2 x 10· rest 60s
  • Hollow body hold2 x 30s· rest 45s
  • Wall handstand hold2 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 5 · Phase 2 W1
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)3 x 20s· rest 60s
  • Side plank2 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 5 · Phase 2 W1
  • Scap pull-ups + dead hangs · 3x82 x —
  • Assisted pull-up (band)3 x 6
  • Inverted row (feet elevated)3 x 10· rest 60s
  • Chin-up hold (top position)2 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)2 x 8· rest 60s
  • Wrist roller (or plate pinch)2 x 30s· rest 60s
  • Towel hang for grip2 x 30s· rest 60s
  • Hollow rocks2 x 20· rest 45s
06
Forge · 3 sessions
Build to unassisted pull-ups & pistols
▾
Mon

Push Calisthenics + Core

Week 6 · Phase 2 W2
  • Wrist + shoulder mobility · 5 min2 x —
  • Push-up (feet elevated)4 x 8
  • Pike push-up (or HSPU progression)4 x 8· rest 90s
  • Dips (parallel bars or bench)3 x 8· rest 90s
  • Diamond push-up3 x 10· rest 60s
  • Hollow body hold3 x 30s· rest 45s
  • Wall handstand hold3 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 6 · Phase 2 W2
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)4 x 20s· rest 60s
  • Side plank3 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 6 · Phase 2 W2
  • Scap pull-ups + dead hangs · 3x82 x —
  • Assisted pull-up (band)4 x 6
  • Inverted row (feet elevated)4 x 10· rest 60s
  • Chin-up hold (top position)3 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)3 x 8· rest 60s
  • Wrist roller (or plate pinch)3 x 30s· rest 60s
  • Towel hang for grip3 x 30s· rest 60s
  • Hollow rocks3 x 20· rest 45s
07
Forge · 3 sessions
Build to unassisted pull-ups & pistols
▾
Mon

Push Calisthenics + Core

Week 7 · Phase 2 W3
  • Wrist + shoulder mobility · 5 min2 x —
  • Push-up (feet elevated)4 x 8
  • Pike push-up (or HSPU progression)4 x 8· rest 90s
  • Dips (parallel bars or bench)3 x 8· rest 90s
  • Diamond push-up3 x 10· rest 60s
  • Hollow body hold3 x 30s· rest 45s
  • Wall handstand hold3 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 7 · Phase 2 W3
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)4 x 20s· rest 60s
  • Side plank3 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 7 · Phase 2 W3
  • Scap pull-ups + dead hangs · 3x82 x —
  • Assisted pull-up (band)4 x 6
  • Inverted row (feet elevated)4 x 10· rest 60s
  • Chin-up hold (top position)3 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)3 x 8· rest 60s
  • Wrist roller (or plate pinch)3 x 30s· rest 60s
  • Towel hang for grip3 x 30s· rest 60s
  • Hollow rocks3 x 20· rest 45s
08
Forge · 3 sessions
Build to unassisted pull-ups & pistols (deload)
▾
Mon

Push Calisthenics + Core

Week 8 · Phase 2 W4 · Deload
  • Wrist + shoulder mobility · 5 min2 x —
  • Push-up (feet elevated)2 x 8
  • Pike push-up (or HSPU progression)2 x 8· rest 90s
  • Dips (parallel bars or bench)2 x 8· rest 90s
  • Diamond push-up2 x 10· rest 60s
  • Hollow body hold2 x 30s· rest 45s
  • Wall handstand hold2 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 8 · Phase 2 W4 · Deload
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)2 x 20s· rest 60s
  • Side plank2 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 8 · Phase 2 W4 · Deload
  • Scap pull-ups + dead hangs · 3x82 x —
  • Assisted pull-up (band)2 x 6
  • Inverted row (feet elevated)2 x 10· rest 60s
  • Chin-up hold (top position)2 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)2 x 8· rest 60s
  • Wrist roller (or plate pinch)2 x 30s· rest 60s
  • Towel hang for grip2 x 30s· rest 60s
  • Hollow rocks2 x 20· rest 45s
09
Ascend · 3 sessions
Add weight + skill work (L-sit, handstand)
▾
Mon

Push Calisthenics + Core

Week 9 · Phase 3 W1
  • Wrist + shoulder mobility · 5 min2 x —
  • Weighted push-up (vest or plate)3 x 8 @ RPE 7.5
  • Pike push-up (or HSPU progression)3 x 8· rest 90s
  • Dips (parallel bars or bench)2 x 8· rest 90s
  • Diamond push-up2 x 10· rest 60s
  • Hollow body hold2 x 30s· rest 45s
  • Wall handstand hold2 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 9 · Phase 3 W1
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)3 x 20s· rest 60s
  • Side plank2 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 9 · Phase 3 W1
  • Scap pull-ups + dead hangs · 3x82 x —
  • Pull-up3 x 6 @ RPE 8
  • Inverted row (feet elevated)3 x 10· rest 60s
  • Chin-up hold (top position)2 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)2 x 8· rest 60s
  • Wrist roller (or plate pinch)2 x 30s· rest 60s
  • Towel hang for grip2 x 30s· rest 60s
  • Hollow rocks2 x 20· rest 45s
10
Ascend · 3 sessions
Add weight + skill work (L-sit, handstand)
▾
Mon

Push Calisthenics + Core

Week 10 · Phase 3 W2
  • Wrist + shoulder mobility · 5 min2 x —
  • Weighted push-up (vest or plate)4 x 8 @ RPE 8
  • Pike push-up (or HSPU progression)4 x 8· rest 90s
  • Dips (parallel bars or bench)3 x 8· rest 90s
  • Diamond push-up3 x 10· rest 60s
  • Hollow body hold3 x 30s· rest 45s
  • Wall handstand hold3 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 10 · Phase 3 W2
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)4 x 20s· rest 60s
  • Side plank3 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 10 · Phase 3 W2
  • Scap pull-ups + dead hangs · 3x82 x —
  • Pull-up4 x 6 @ RPE 8
  • Inverted row (feet elevated)4 x 10· rest 60s
  • Chin-up hold (top position)3 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)3 x 8· rest 60s
  • Wrist roller (or plate pinch)3 x 30s· rest 60s
  • Towel hang for grip3 x 30s· rest 60s
  • Hollow rocks3 x 20· rest 45s
11
Ascend · 3 sessions
Add weight + skill work (L-sit, handstand)
▾
Mon

Push Calisthenics + Core

Week 11 · Phase 3 W3
  • Wrist + shoulder mobility · 5 min2 x —
  • Weighted push-up (vest or plate)4 x 8 @ RPE 8
  • Pike push-up (or HSPU progression)4 x 8· rest 90s
  • Dips (parallel bars or bench)3 x 8· rest 90s
  • Diamond push-up3 x 10· rest 60s
  • Hollow body hold3 x 30s· rest 45s
  • Wall handstand hold3 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 11 · Phase 3 W3
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)4 x 20s· rest 60s
  • Side plank3 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 11 · Phase 3 W3
  • Scap pull-ups + dead hangs · 3x82 x —
  • Pull-up4 x 6 @ RPE 8
  • Inverted row (feet elevated)4 x 10· rest 60s
  • Chin-up hold (top position)3 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)3 x 8· rest 60s
  • Wrist roller (or plate pinch)3 x 30s· rest 60s
  • Towel hang for grip3 x 30s· rest 60s
  • Hollow rocks3 x 20· rest 45s
12
Ascend · 3 sessions
Add weight + skill work (L-sit, handstand) (deload)
▾
Mon

Push Calisthenics + Core

Week 12 · Phase 3 W4 · Deload
  • Wrist + shoulder mobility · 5 min2 x —
  • Weighted push-up (vest or plate)2 x 8 @ RPE 6
  • Pike push-up (or HSPU progression)2 x 8· rest 90s
  • Dips (parallel bars or bench)2 x 8· rest 90s
  • Diamond push-up2 x 10· rest 60s
  • Hollow body hold2 x 30s· rest 45s
  • Wall handstand hold2 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 12 · Phase 3 W4 · Deload
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)2 x 20s· rest 60s
  • Side plank2 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 12 · Phase 3 W4 · Deload
  • Scap pull-ups + dead hangs · 3x82 x —
  • Pull-up2 x 6 @ RPE 6.5
  • Inverted row (feet elevated)2 x 10· rest 60s
  • Chin-up hold (top position)2 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)2 x 8· rest 60s
  • Wrist roller (or plate pinch)2 x 30s· rest 60s
  • Towel hang for grip2 x 30s· rest 60s
  • Hollow rocks2 x 20· rest 45s
13
Transcend · 3 sessions
Skill consolidation + light deload
▾
Mon

Push Calisthenics + Core

Week 13 · Phase 4 W1
  • Wrist + shoulder mobility · 5 min2 x —
  • Pseudo-planche push-up3 x 6
  • Pike push-up (or HSPU progression)3 x 8· rest 90s
  • Dips (parallel bars or bench)2 x 8· rest 90s
  • Diamond push-up2 x 10· rest 60s
  • Hollow body hold2 x 30s· rest 45s
  • Wall handstand hold2 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 13 · Phase 4 W1
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)3 x 20s· rest 60s
  • Side plank2 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 13 · Phase 4 W1
  • Scap pull-ups + dead hangs · 3x82 x —
  • Weighted pull-up (or archer)3 x 5 @ RPE 8
  • Inverted row (feet elevated)3 x 10· rest 60s
  • Chin-up hold (top position)2 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)2 x 8· rest 60s
  • Wrist roller (or plate pinch)2 x 30s· rest 60s
  • Towel hang for grip2 x 30s· rest 60s
  • Hollow rocks2 x 20· rest 45s
14
Transcend · 3 sessions
Skill consolidation + light deload
▾
Mon

Push Calisthenics + Core

Week 14 · Phase 4 W2
  • Wrist + shoulder mobility · 5 min2 x —
  • Pseudo-planche push-up4 x 6
  • Pike push-up (or HSPU progression)4 x 8· rest 90s
  • Dips (parallel bars or bench)3 x 8· rest 90s
  • Diamond push-up3 x 10· rest 60s
  • Hollow body hold3 x 30s· rest 45s
  • Wall handstand hold3 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 14 · Phase 4 W2
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)4 x 20s· rest 60s
  • Side plank3 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 14 · Phase 4 W2
  • Scap pull-ups + dead hangs · 3x82 x —
  • Weighted pull-up (or archer)4 x 5 @ RPE 8
  • Inverted row (feet elevated)4 x 10· rest 60s
  • Chin-up hold (top position)3 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)3 x 8· rest 60s
  • Wrist roller (or plate pinch)3 x 30s· rest 60s
  • Towel hang for grip3 x 30s· rest 60s
  • Hollow rocks3 x 20· rest 45s
15
Transcend · 3 sessions
Skill consolidation + light deload
▾
Mon

Push Calisthenics + Core

Week 15 · Phase 4 W3
  • Wrist + shoulder mobility · 5 min2 x —
  • Pseudo-planche push-up4 x 6
  • Pike push-up (or HSPU progression)4 x 8· rest 90s
  • Dips (parallel bars or bench)3 x 8· rest 90s
  • Diamond push-up3 x 10· rest 60s
  • Hollow body hold3 x 30s· rest 45s
  • Wall handstand hold3 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 15 · Phase 4 W3
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)4 x 20s· rest 60s
  • Side plank3 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 15 · Phase 4 W3
  • Scap pull-ups + dead hangs · 3x82 x —
  • Weighted pull-up (or archer)4 x 5 @ RPE 8
  • Inverted row (feet elevated)4 x 10· rest 60s
  • Chin-up hold (top position)3 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)3 x 8· rest 60s
  • Wrist roller (or plate pinch)3 x 30s· rest 60s
  • Towel hang for grip3 x 30s· rest 60s
  • Hollow rocks3 x 20· rest 45s
16
Transcend · 3 sessions
Skill consolidation + light deload (deload)
▾
Mon

Push Calisthenics + Core

Week 16 · Phase 4 W4 · Deload
  • Wrist + shoulder mobility · 5 min2 x —
  • Pseudo-planche push-up2 x 6
  • Pike push-up (or HSPU progression)2 x 8· rest 90s
  • Dips (parallel bars or bench)2 x 8· rest 90s
  • Diamond push-up2 x 10· rest 60s
  • Hollow body hold2 x 30s· rest 45s
  • Wall handstand hold2 x 30s· rest 60s
Tue

Stillness — Mobility & Core

Week 16 · Phase 4 W4 · Deload
  • Box breathing (4-4-4-4)2 x 10 min
  • Yoga vinyasa flow2 x 20 min
  • L-sit progression (tuck → straddle)2 x 20s· rest 60s
  • Side plank2 x 30s/side· rest 45s
  • Seated meditation2 x 10 min
Wed

Pull Calisthenics + Grip

Week 16 · Phase 4 W4 · Deload
  • Scap pull-ups + dead hangs · 3x82 x —
  • Weighted pull-up (or archer)2 x 5 @ RPE 6.5
  • Inverted row (feet elevated)2 x 10· rest 60s
  • Chin-up hold (top position)2 x 20s· rest 60s
  • Bodyweight biceps curl (under bar)2 x 8· rest 60s
  • Wrist roller (or plate pinch)2 x 30s· rest 60s
  • Towel hang for grip2 x 30s· rest 60s
  • Hollow rocks2 x 20· rest 45s

Words from Noma

  • "Strength without will is wasted motion."
  • "Pain is the great teacher."
  • "Quiet the mind. Then strike."