[{"id":"KWUUXIvI83fmFPpWWN8W","title":"6-Week Calisthenics Foundation","description":"Master your own bodyweight before you attempt to master the barbell. This 6-week protocol is not just about doing push-ups; it is a scientifically structured introduction to closed-kinetic chain mechanics. We will focus on stabilizing the shoulder girdle, engaging the deep core, and optimizing your strength-to-weight ratio. You will progress from static stability holds to dynamic compound movements, ensuring your connective tissue adapts alongside your musculature. Whether you are a total beginner or a lifter looking to fix imbalances, this program will build the structural integrity required for advanced movement.","difficulty":"beginner","durationWeeks":6,"targetAudience":{"ageRange":"18-25","sex":"Male","weight":165,"experienceLevel":"beginner"},"equipmentProfile":{"zoneId":"EHR186T4kp2FUY3GYJdk","equipmentIds":["A05go6qSQgEhqWhUTo24","n3qZMIrhV0GR8Fg3wjBm"]},"status":"published","createdAt":"2026-01-30T01:22:03.505Z","updatedAt":"2026-02-08T08:13:25.960Z","authorId":"RaJARHpHfpgzYW3Wr6EjfLj9pJc2"}]