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Programs

Calisthenics Programs

Structured bodyweight training plans with weekly schedules, progressive overload and clear milestones. Pick your goal and start training.

Which program is right for you?

Pick based on where you are, not where you want to be in a year.

You are new Build your foundations in 12 weeks. No prerequisites. See the program → You want size Full body 3-4×/week to build mass with bodyweight training. See the program → You want to split Push Pull Legs: 3 to 6 sessions per week depending on your level. See the program →

All programs

Programs

Beginner calisthenics program: 12 weeks to build your foundation

A structured 3-phase progression. No gym required. Two profiles, one program, adapted to where you actually start.

12 weeks
3×/week
30-45 min

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Programs

Military Calisthenics Workout: What It Is and a Free 4-Week Plan

Free 4-week military calisthenics plan: 3 bodyweight sessions per week, no pull-up bar, the Army's own warm-up and a starting test to measure your progress.

4 weeks
3×/week
20-35 min

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Programs

Pull-Up Program: from 0 to 10 pull-ups in 12 weeks

From 0 to 10 pull-ups in 12 weeks: 3 progressive phases, 3 sessions per week, no pull-up prerequisite. The most direct progression to unlock your first pull-up and then build volume.

12 weeks
3×/week
30-40 min

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Programs

Push-Up Program: from 0 to 30 push-ups in 8 weeks

From 0 to 30 push-ups in 8 weeks: 3 progressive phases, 3 sessions per week, no equipment required. The most direct progression to unlock your first clean push-up and then build volume.

8 weeks
3×/week
25-30 min

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Programs

Abs Calisthenics Program: 3 progressive phases, no equipment

A no-equipment abs program in 3 phases over 12 weeks, entirely at home. Covers the 4 functions of the core, from the classic crunch to hanging leg raises and L-sit prep.

12 weeks
3-4×/week
20-30 min

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Programs

Lower Body Calisthenics Program: 10 weeks, no equipment

A complete bodyweight lower body program: 10 weeks, 3 sessions per week, zero equipment. Quads, hamstrings, glutes and calves every session, from the air squat to the pistol squat.

10 weeks
3×/week
35-50 min

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Programs

Full body calisthenics program: 12 weeks to build mass

A structured 12-week full body calisthenics program, 3 progressive phases, no gym. For intermediate athletes who want size and strength in bodyweight only.

12 weeks
3-4×/week
45-60 min

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Programs

Push Pull Legs calisthenics: 12-week bodyweight PPL program

A complete Push Pull Legs calisthenics program, 12 weeks in 3 phases, 100% bodyweight. 3 to 6 days per week formats. For intermediate athletes.

12 weeks
3-6×/week
45-60 min

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Go further

Guides and methods to complement your training.

April 21, 2026

Calisthenics mass gain: the complete bodyweight guide

Yes, mass gain is possible with calisthenics. Hypertrophy principles are the same as in the gym: mechanical tension, volume and progressive overload. Just different overload methods.

April 21, 2026

Grease The Groove: build strength without grinding

Grease The Groove (GTG) relies on frequent reps at moderate intensity, spread throughout the day. Especially powerful on pull-ups, push-ups and dips.

April 21, 2026

How to build the perfect calisthenics home gym

Building a calisthenics home gym is one of the best moves to develop functional strength. Compact multifunctional gear, progressive investment, total scheduling freedom.