Foundations A — Push focus
about 40 minWrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
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.
New to calisthenics. Fewer than 5 push-ups or no pull-up yet.
No prerequisites.
Week 4 uses 2 sets instead of 3 for every exercise.
Complete at least 15 of 18 sessions and retest push-ups and pull-ups.
Every session, exercise and target. Log it in the app to track your progress.
Wrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Deep squat hold
Cool-down
1 × 45 s hold
Scapular pull-up
Warm-up
2 × 8–10 reps
Dead hang
Warm-up
2 × 20 s hold
Negative pull-up
Main
3 × 3–5 reps
Band-assisted pull-up
Main
3 × 5–8 reps
Bench dip
Main
3 × 8–12 reps
Reverse lunge
Accessory
3 × 8–10 reps
Hanging knee raise
Accessory
3 × 8–10 reps
Deep squat hold
Cool-down
1 × 45 s hold
Wrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Deep squat hold
Cool-down
1 × 45 s hold
Wrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Deep squat hold
Cool-down
1 × 45 s hold
Scapular pull-up
Warm-up
2 × 8–10 reps
Dead hang
Warm-up
2 × 20 s hold
Negative pull-up
Main
3 × 3–5 reps
Band-assisted pull-up
Main
3 × 5–8 reps
Bench dip
Main
3 × 8–12 reps
Reverse lunge
Accessory
3 × 8–10 reps
Hanging knee raise
Accessory
3 × 8–10 reps
Deep squat hold
Cool-down
1 × 45 s hold
Wrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Deep squat hold
Cool-down
1 × 45 s hold
Wrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Deep squat hold
Cool-down
1 × 45 s hold
Scapular pull-up
Warm-up
2 × 8–10 reps
Dead hang
Warm-up
2 × 20 s hold
Negative pull-up
Main
3 × 3–5 reps
Band-assisted pull-up
Main
3 × 5–8 reps
Bench dip
Main
3 × 8–12 reps
Reverse lunge
Accessory
3 × 8–10 reps
Hanging knee raise
Accessory
3 × 8–10 reps
Deep squat hold
Cool-down
1 × 45 s hold
Wrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Deep squat hold
Cool-down
1 × 45 s hold
Week 4 uses 2 sets instead of 3 for every exercise.
Wrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Deep squat hold
Cool-down
1 × 45 s hold
Scapular pull-up
Warm-up
2 × 8–10 reps
Dead hang
Warm-up
2 × 20 s hold
Negative pull-up
Main
3 × 3–5 reps
Band-assisted pull-up
Main
3 × 5–8 reps
Bench dip
Main
3 × 8–12 reps
Reverse lunge
Accessory
3 × 8–10 reps
Hanging knee raise
Accessory
3 × 8–10 reps
Deep squat hold
Cool-down
1 × 45 s hold
Wrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Deep squat hold
Cool-down
1 × 45 s hold
Wrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Deep squat hold
Cool-down
1 × 45 s hold
Scapular pull-up
Warm-up
2 × 8–10 reps
Dead hang
Warm-up
2 × 20 s hold
Negative pull-up
Main
3 × 3–5 reps
Band-assisted pull-up
Main
3 × 5–8 reps
Bench dip
Main
3 × 8–12 reps
Reverse lunge
Accessory
3 × 8–10 reps
Hanging knee raise
Accessory
3 × 8–10 reps
Deep squat hold
Cool-down
1 × 45 s hold
Wrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Deep squat hold
Cool-down
1 × 45 s hold
Wrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Deep squat hold
Cool-down
1 × 45 s hold
Scapular pull-up
Warm-up
2 × 8–10 reps
Dead hang
Warm-up
2 × 20 s hold
Negative pull-up
Main
3 × 3–5 reps
Band-assisted pull-up
Main
3 × 5–8 reps
Bench dip
Main
3 × 8–12 reps
Reverse lunge
Accessory
3 × 8–10 reps
Hanging knee raise
Accessory
3 × 8–10 reps
Deep squat hold
Cool-down
1 × 45 s hold
Wrist preparation
Warm-up
1 × 10 reps
Scapular push-up
Warm-up
2 × 10 reps
Incline push-up
Main
3 × 8–12 reps
Push-up
Main
3 × 3–8 reps
Inverted row
Main
3 × 8–12 reps
Bodyweight squat
Accessory
3 × 12–20 reps
Hollow-body hold
Accessory
3 × 20 s hold
Deep squat hold
Cool-down
1 × 45 s hold