Progress in this program is simple, structured, and based on what your body can actually do, not how fast you can move through it.

We use a method called linear progression. Progress in calisthenics isn’t about lifting heavier weights, it’s about mastering control over your own body.

This program is built around skill-based progression. That means instead of adding more weight each week, you build strength by refining movement patterns and gradually increasing the complexity of the exercises.

You’ll move from beginner-friendly versions toward full-body movements > push-ups, dips, pull-ups, single leg squats, sissy squats & L sits, at a pace that matches your ability.

This is a level-based program that adapts to your pace.

Here’s how most people follow it:Weeks 1–2:Phase 1 – Build the FoundationStart with Level 1 workouts for Push, Pull, and Legs. Focus is on technique, joint strength, and body control.

Weeks 3–6: Phase 2 – Strengthen the PatternsMove into Level 2 and Level 3 workouts. These start challenging your coordination, stability, and muscular endurance.

Weeks 7–8+: Phase 3 – Unlock Real StrengthProgress to Level 4 and 5. You’ll now be building the strength required for skills like push-ups, dips, and pull-up variations.

Yes, all workouts are in follow through style, and contain the full video version so you can work out in real time You will access each video workout through the PDF guide

Yes, It is recommended to have access to a bar, or overhead bar for a collection of the pull exercises in this program

Don't have a Bar? Our Calisthenics Starter Kit has all the equipment you need to train at home.

Yes. We start from Level 1, which includes foundational movements to build strength before attempting full push-ups or pull-ups. You’ll be surprised how fast you progress.

Each session takes 15 - 20 minutes - follow through