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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

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
See the program →
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
See the program →

Go further

Guides and methods to complement your training.

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.

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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.

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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.

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