Calisthenics

Calisthenics Strength Foundations

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Before chasing advanced skills, you need a strength foundation. This program builds genuine strength across all the fundamental bodyweight patterns, using progression ladders so every level — even a true beginner — has an entry point. Eight weeks later, you'll have the base for any advanced calisthenics program.

Build muscleLearn fundamentals

What's included

32 sessions with progression ladders

Regression options for every exercise

Form-check video cues

Printable tracker

Program

8 weeks · 4x/week

Preview week 1 — purchase to unlock the full program.

Day 1 — Pull Focus

Focus on form over load this week — this sets the pattern for everything after.

Exercise	Sets	Reps	Rest
Hollow Body Hold	3	30-45 sec	30 sec
L-Sit Progression	4	15-20 sec	45 sec
Handstand Hold (wall)	4	20-30 sec	45 sec
Explosive Push-Up	3	8-10	60 sec
Pull-Up (or negative)	4	5-8	90 sec

Day 2 — Push Focus

Focus on form over load this week — this sets the pattern for everything after.

Exercise	Sets	Reps	Rest
Pull-Up (or negative)	4	5-8	90 sec
Parallel Bar Dip	4	8-10	90 sec
Pistol Squat Progression	3 per side	5-8	60 sec
Australian Row	3	10-12	60 sec
Hollow Body Hold	3	30-45 sec	30 sec

Day 3 — Skill Work

Focus on form over load this week — this sets the pattern for everything after.

Exercise	Sets	Reps	Rest
Hollow Body Hold	3	30-45 sec	30 sec
L-Sit Progression	4	15-20 sec	45 sec
Handstand Hold (wall)	4	20-30 sec	45 sec
Explosive Push-Up	3	8-10	60 sec
Pull-Up (or negative)	4	5-8	90 sec

Day 4 — Core & Stability

Focus on form over load this week — this sets the pattern for everything after.

Exercise	Sets	Reps	Rest
Pull-Up (or negative)	4	5-8	90 sec
Parallel Bar Dip	4	8-10	90 sec
Pistol Squat Progression	3 per side	5-8	60 sec
Australian Row	3	10-12	60 sec
Hollow Body Hold	3	30-45 sec	30 sec