Home / Programs / Floor and Table Foundations
Floor and Table Foundations
Floor and Table Foundations is a beginner calisthenics program that runs 6 weeks at 4 sessions per week, and it is the only program in the library that asks for no equipment at all. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.
What this program is
Six weeks for the person whose whole gym is a floor and a sturdy table. Two workouts alternate: pushing, single-leg work, glutes, calves and a hollow hold on one day; rows under the table, squats, triceps, hamstrings and a side plank on the other. Nothing is priced off a max because there is nothing to load, so every set carries a rep range and the progression is a harder variation once you top it out.
At a glance
| Discipline | Calisthenics |
| Experience level | Beginner |
| Length | 6 weeks |
| Training days | 4 per week |
| Equipment | A floor and a sturdy table |
| Loading | Double progression on reps. Top out the rep range on every set, then move up the variation named on the row. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure, not a flat workout list. Blocks are labeled by mesocycle (Accumulation, Intensification, Realization, Peak) and progress over the 6 weeks. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.
Start Floor and Table Foundations
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Floor and Table Foundations from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.