Programs
Structured bodyweight training plans with weekly schedules, progressive overload and clear milestones. Pick your goal and start training.
Pick based on where you are, not where you want to be in a year.
A structured 3-phase progression. No gym required. Two profiles, one program, adapted to where you actually start.
See the program →A structured 12-week full body calisthenics program, 3 progressive phases, no gym. For intermediate athletes who want size and strength in bodyweight only.
See the 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.
See the program →Guides and methods to complement your training.
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 (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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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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