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Programs

Programs

Every program has a level, a clear weekly structure, progression rules and a planned deload. Free programs show the complete week plan.

Calisthenics training and coaching. Structure, measurable progress and accountability.

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Training has risks. Nothing on this site is medical advice. Stop when you feel pain and talk to a doctor if you have a medical condition.

All levels9
Beginner3
Intermediate5
Advanced1

3 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
BeginnerFree
Foundations: First Push-up and Pull-up
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.
Duration
6 weeks
Sessions
3× per week
Session length
40 min
BeginnerFree
Mobility and Recovery
Two short sessions per week for joint health and recovery. Use it next to any program.
Duration
4 weeks
Sessions
2× per week
Session length
25 min