4-Week Beginner Climbing Plan

Four weeks, 2-3 sessions each, 60-90 minutes apiece, rest days fixed by the 48-72 hour skin clock — the plan ends with a V2-level session.

Week 1 — two sessions of 60 minutes. Goal: finish 4-6 problems at V0 / Font 3 per session on 15-30° walls, following the minute-by-minute structure from the first-session page. Learn the rhythm early: 20-40 second attempts, 2-3 minute rests, chalk every couple of tries.

Week 2 — two or three sessions of 60-75 minutes. Repeat your week-one list and count attempts per problem; fewer attempts at the same problems is progress you can measure. Keep 48-72 hours between sessions — skin recovery sets the calendar, not motivation.

Week 3 — three sessions of 60-90 minutes. Open the V1 band while staying on beginner angles; the 40-60° overhangs stay closed. Expect grip to fail at 20-40 seconds on new problems — the window has not shrunk, the problems have grown.

Week 4 — three sessions of 75-90 minutes. Link V1s and project one V2: that is the graduation session. If forearm pump arrives inside 60-90 seconds of continuous effort, end the attempt, not the week.

Rest days are training days for skin and tendons. Light mobility work — wrists, shoulders, hips — fits anywhere; finger loading does not. Tendons adapt 3-4 times slower than muscle, so hangboard work stays out of the plan entirely and waits for 6-12 months of regular climbing.

After week 4, keep the same skeleton — 2-3 sessions, 48-72 hours apart — and let grades creep. The plan's numbers do not expire; they just stop being the ceiling.

• Week 1 — 2 × 60 min: 4-6 problems at V0 on 15-30° walls
• Week 2 — 2-3 × 60-75 min: repeat the list, count attempts
• Week 3 — 3 × 60-90 min: open V1, angles unchanged
• Week 4 — 3 × 75-90 min: link V1s, project one V2
• Every week — 48-72 h between sessions, mobility on rest days, no hangboard

Further reading

• Your First Bouldering Session: What to Do
• Bouldering Grade Chart: Font vs V Scale