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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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All levels9
Beginner3
Intermediate5
Advanced1

5 programs

IntermediatePremium
Calisthenics Endurance
Circuits and EMOMs that build work capacity and rep endurance.
Duration
6 weeks
Sessions
3× per week
Session length
35 min
IntermediatePremium
Calisthenics Strength: Upper/Lower
An 8-week intermediate strength block. Two upper and two lower sessions per week with skill practice built in.
Duration
8 weeks
Sessions
4× per week
Session length
55 min
IntermediatePremium
Hybrid: Calisthenics + Gym
Combine weighted calisthenics for the upper body with barbell work for the legs.
Duration
8 weeks
Sessions
4× per week
Session length
60 min
IntermediatePremium
Muscle Building: Push/Pull/Legs
Bodyweight hypertrophy with higher volume and controlled tempo. Three sessions per week, repeat the cycle.
Duration
8 weeks
Sessions
3× per week
Session length
55 min
IntermediatePremium
Skill Foundations: Handstand, L-sit and Levers
Three skill sessions per week that build the first stages of the handstand, planche, front lever, back lever and L-sit.
Duration
8 weeks
Sessions
3× per week
Session length
55 min