Master Your Bodyweight Anywhere, Anytime

Free calisthenics workout plans for all levels. Build strength, mobility and confidence with our training programs.

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Free Workout Plan

Fundamental Calisthenics Exercises

Master these essential movements to build a strong foundation

Push-up exercise
Beginner Upper Body

Push-Ups

The foundational upper body exercise that builds chest, shoulder and tricep strength.

3 sets of 8-12 reps
Pull-up exercise
Intermediate Back & Arms

Pull-Ups

The king of back exercises that develops impressive upper body strength and definition.

3 sets of 5-8 reps
Pistol squat exercise
Advanced Legs & Core

Pistol Squats

The ultimate single-leg strength test that builds incredible balance and leg power.

3 sets of 3-5 reps per leg

Why Choose Calisthenics?

The science-backed benefits of bodyweight training

Cost Effective

No expensive gym memberships or equipment needed. Train anywhere with just your body.

Functional Strength

Build real-world strength that translates to everyday activities and sports performance.

Progressive Overload

Endless progression paths from beginner to elite level through exercise variations.

Injury Prevention

Develop balanced strength and mobility while reducing injury risk compared to weights.

Ready to transform your body? Start your calisthenics journey today.

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Nutrition

Staple recipes to aid you with your muscle growth and health

Basic

Peanut Butter Bagel

Provides a satisfying mix of protein, healthy fats, and complex carbohydrates, making them a great option for long-lasting energy and satiety.

10 minutes
Intermediate

Tuna Pasta

Tuna pasta is a balanced meal, providing lean protein, complex carbohydrates, and essential omega-3 fatty acids for sustained energy and heart health.

15-20 minutes
Advanced

Steak

A nutrient-dense food rich in high-quality protein, iron, and B vitamins, steak supports muscle repair, energy production, and overall health.

10-12 minutes