4 weeks · 3 days a week
Four Week Bodyweight Strength Progression
A complete editable training block with explicit weekly progression.
Free bodyweight programs
Free bodyweight programs
Original starter blocks with complete weekly prescriptions. Open one in the builder and make it yours.
What every starter includes
Complete weeks
Every week, day and exercise row is written out, with sets, reps, effort and rest.
A visible progression
Each program page measures how sets, reps and effort change from the first week to the last.
Yours to edit
Open a program in the builder, change anything, then share a short link to your version.
"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