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Free bodyweight programs with a bar and a bench, from first pull-up to muscle-up.
Skill paths
Skill paths
9 programs
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Every week names the exact variation, from box pistols to full pistol squats.
Open this programDAY 1 - MON - Pull Power
- Chest-to-Bar Pull-Up5×3 · RPE 7.5
- Pull-Up4×8 · RPE 7.5
- False-Grip Ring Row3×8 · RPE 7
- Hanging Leg Raise3×8 · RPE 7
DAY 2 - TUE - Push Strength
- Straight Bar Dip4×6 · RPE 7.5
- Ring Dip3×6 · RPE 7.5
- Pseudo Planche Push-Up3×6 · RPE 7.5
- Elevated Pike Push-Up3×6 · RPE 7.5
DAY 3 - THU - Legs and Core
- Pistol Squat3×5 · RPE 7
- Nordic Curl Negative3×3 · RPE 7.5
- Single-Leg Hip Thrust3×10 · RPE 7
- Tuck Front Lever Hold4×10 · RPE 7.5
DAY 4 - FRI - Transition Skill
- Muscle-Up Transition Drill4×5 · RPE 6.5
- Typewriter Pull-Up3×2 · RPE 7.5
- Ring Turned-Out Support Hold3×20 · RPE 7
- Toes-to-Bar3×6 · RPE 7
First pull-up path
Hangs, rows and negatives up to strict reps.
Handstand push-ups
From pike push-ups to the wall, step by step.
Rings and a bar
Ring dips, rows and muscle-up drills.
What the research says
In a 5-week study of trained university students, banded push-ups and bench press at a 6RM effort produced similar strength gains, with groups improving their 1RM and 6RM by 13.65% to 22.21%. Source
The group that stopped each set at a 25% velocity loss improved in every measure. Source
In a 5-week study of climbers training pull-ups on a hangboard twice a week, eccentric and plyometric groups improved velocity by 5.7% to 28.7%. Source
Guides
All guides5 min read
Calisthenics Workout for Beginners: A 3-Day Plan
A beginner calisthenics workout you can start today: three full-body days a week, push, pull, squat and core progressions, sets, reps and a sample week.
6 min read
How to Do More Pull-Ups: From Zero to 10 Reps
Get your first pull-up and then add reps: negatives, inverted rows, band work, grease the groove and set and rep schemes for every level, with a sample week.
5 min read
How to Get Your First Muscle-Up: A 6-Week Plan
Earn your first bar muscle-up: the strength prerequisites, the drills that build an explosive pull and a clean transition, and a 6-week progression plan.
"This study is the first to demonstrate that calisthenics, using different progressive variations to maintain strength training programming variables, can improve upper-body muscle strength."
Kotarsky CJ et al., Journal of Strength and Conditioning Research, 2018