Programs
Every program has a level, a clear weekly structure, progression rules and a planned deload. Free programs show the complete week plan.
9 programs
Four weeks of simple full-body training at home with no equipment. Build the habit and the base.
A 6-week entry program for athletes who cannot yet do clean push-ups or pull-ups. You build the base strength and body control that every calisthenics skill needs.
Two short sessions per week for joint health and recovery. Use it next to any program.
Circuits and EMOMs that build work capacity and rep endurance.
An 8-week intermediate strength block. Two upper and two lower sessions per week with skill practice built in.
Combine weighted calisthenics for the upper body with barbell work for the legs.
Bodyweight hypertrophy with higher volume and controlled tempo. Three sessions per week, repeat the cycle.
Three skill sessions per week that build the first stages of the handstand, planche, front lever, back lever and L-sit.
An 8-week weighted calisthenics block with heavy, volume and speed days for the weighted pull-up and dip.