The program – The Calisthenics Foundation Program is a 12 weeks training program that takes you through different workouts, exercises and progressions ment to challenge you. Begin at Week 1-4, Workout 1 and follow the workouts and weeks in chronological order until completion. Repeat Workout 1 – 4 for 4 weeks in total before moving on to Week 5 – 8. There are 4 workouts per week with 3 rest days. 

The training plan – Since the workouts are split up into a push / pull split with 4 workouts per week we recommend that you rest from this program 3 days per week. However you can fit rest days into your schedule whenever you feel like it. It is not recommended, however, to perform all 4 workouts in a row, without rest. This will reduce your results of this program and likely increase the risk of injury. Only expect to see results from this program when following the workouts and plan as laid out. 

Workout length – The workouts range from 60 minutes up to 90 minutes depending on how much rest you take. We suggest that you take 5 minutes of rest when recommended, and 3 minutes of rest when recommended. This will, however, increase the length of the workouts. When in lack of time, rest the lowest amount suggested, but not shorter. 

Further training – After completion it is recommended to start from the beginning once more to maximize the effect of the program. This allows for twenty weeks of thorough calisthenics training and should prepare you to move on to for our Muscle-Up Mastery Program which can be added to your account by purchasing access. Purchase here.

For easy access to the program, download the Web App. See instructions.