Calisthenics training and coaching

Train with structure.Progress you can measure.

Body Shift takes you from your first push-up to advanced calisthenics skills. An assessment sets your starting level, programs build on it, and every logged set shows your progress. When you want direct guidance, work with the coach.

See personal coaching Browse free programs

exercises: 77
programs: 9
skill pathways: 11

How it works

From assessment to advanced skills, one logged session at a time

01
Assessment
Short tests for push, pull, legs, core and holds. Clear standards, safe regressions.
02
The right starting level
Your results set your level. The system never prescribes a progression above what you showed.
03
A structured program
Follow a program with progression rules, planned deloads and a set-by-set plan for every session.
04
Logged progress
Log every set. Records, streaks and skill stages update from the same training data.
05
Coaching when you want it
Apply for personal coaching. Your coach sees your history, sets your program and reviews your technique.

Training directions

Four ways to train. One system.

Pick a direction or combine them. Every program uses the same exercise library and the same progress tracking.

Skills
Front lever, planche, handstand, muscle-up. Stage-by-stage pathways with clear pass criteria.
Weighted calisthenics
Street lifting: add load to pull-ups, dips and squats with measured, sensible progression.
Hypertrophy and muscle
Build muscle with bodyweight volume, controlled tempo and progressive overload.
Endurance
High-rep capacity and conditioning for long sets and repeat efforts.

Two pillars under every direction

Recovery and readiness
Sleep, mobility, warm-ups, deloads and training-load management. Progress needs recovery.
Body transformation
Muscle, body composition and habits. Your measurements and photos stay private unless you choose to share them with your coach.

Your coach

How the coaching works

One coach, a clear method and honest expectations. Coaching is built on four principles.

01
Ability before ambition
You train the progression you can do with good form today, not the one you want to post.
02
Measured, not guessed
Reps, holds and loads are logged. Changes to your program follow the numbers and your check-ins.
03
Recovery is part of the plan
Deloads, rest days and mobility are planned, not added after an injury.
04
Honest timelines
Advanced skills take months or years. You see each stage and what it takes to pass it.

See the coaching offer

Programs

Start with a program that fits your level

Free programs show the full week plan. Premium programs unlock the complete catalog.

View all programs

BeginnerFree
Bodyweight Start (No Equipment)
Four weeks of simple full-body training at home with no equipment. Build the habit and the base.
Duration
4 weeks
Sessions
3× per week
Session length
30 min
IntermediatePremium
Calisthenics Endurance
Circuits and EMOMs that build work capacity and rep endurance.
Duration
6 weeks
Sessions
3× per week
Session length
35 min
AdvancedPremium
Street Lifting: Weighted Pull-up and Dip
An 8-week weighted calisthenics block with heavy, volume and speed days for the weighted pull-up and dip.
Duration
8 weeks
Sessions
3× per week
Session length
65 min

Skill Academy

Clear stages. Clear criteria.

Each skill is a pathway of stages. You pass a stage when you meet its criteria, not when a timer runs out.

Explore all skills

Front lever
Hold the body horizontal, face up, under a bar with straight arms.
6 stages5 in Premium
Planche
Balance the body parallel to the floor on straight arms.
6 stages5 in Premium
Back lever
Hold the body horizontal, face down, behind straight arms.
5 stages4 in Premium
Handstand
Balance upside down on straight arms.
4 stages3 in Premium
Muscle-up
Pull above the bar and press to support in one movement.
5 stages4 in Premium
L-sit
Support on straight arms with straight legs held in front.
3 stages2 in Premium

Plans and pricing

Choose how you want to train

Prices are shown in the currency you will pay. Cancel any time; access continues until the end of the paid period.

Start training

Free

Start training with beginner programs, basic tutorials and workout logging.

No payment needed.

Get the app

Create a free account in the app.

Self-guided, full system

Premium

The full self-guided training system: every program, the full exercise library, the skill academy, the workout generator and advanced progress analytics.

$19.99/month(Monthly)

$179.99/year(Yearly)

Equals $15.00 per month

Premium is self-guided. It does not include personal coaching, coach feedback or custom program changes.

Get Premium in the app

Premium is purchased in the app.

Work with the coach

Personal Coaching

Work directly with your coach. You get a program built for your body, your goals and your schedule, and the accountability to follow it.

$99.00/month(Monthly)

Includes Premium while coaching is active.

Includes

Initial assessment and goal-setting
A personal program created or approved by your coach
Weekly training schedule
Program adjustments based on your performance and check-ins
Direct in-app messages with your coach

See the coaching offer

Premium and Personal Coaching are separate plans. Coaching includes everything in Premium for as long as your coaching is active.

FAQ

Questions, answered

I cannot do a single pull-up. Can I start?

Yes. The Foundations program starts with assisted and negative pull-ups and builds you up to your first strict rep.

Do I need equipment?

You can start with no equipment. A pull-up bar opens most of the program. Dip bars, rings and parallettes are useful later.

What is the difference between Premium and Personal Coaching?

Premium gives you the full self-guided system. Personal Coaching adds your coach: a personal program, weekly check-ins, video feedback and direct messages.

How long until I get a muscle-up or a front lever?

It depends on your starting point. A muscle-up often takes months after 10 strict pull-ups. A full front lever often takes one to three years. The app shows you each stage and what you need to pass it.

Can I cancel any time?

Yes. You keep access until the end of the period you paid for.

Get the app

Train with the app

Workouts, logging, the skill academy and coaching live in the app for iPhone and Android.

Coming soonApp StoreComing soonGoogle Play

The apps are not in the stores yet. This section will link to them when they are published.

Start where you are. Train with a plan.

Begin with a free program, or apply for personal coaching and build your plan with the coach.

Apply for coaching Compare plans

Train with structure.Progress you can measure.

From assessment to advanced skills, one logged session at a time

Assessment

The right starting level

A structured program

Logged progress

Coaching when you want it

Four ways to train. One system.

Skills

Weighted calisthenics

Hypertrophy and muscle

Endurance

Two pillars under every direction

Recovery and readiness

Body transformation

How the coaching works

Ability before ambition

Measured, not guessed

Recovery is part of the plan

Honest timelines

Start with a program that fits your level

Clear stages. Clear criteria.

Choose how you want to train

Free

Premium

Personal Coaching

Questions, answered

Train with the app

Start where you are. Train with a plan.

How the coaching works

Ability before ambition

Measured, not guessed

Recovery is part of the plan

Honest timelines

Free

Premium

Personal Coaching

Questions, answered