The program – The Calisthenics Foundation Program is a twelve weeks training program that takes you through different workouts, exercises and progressions ment to challenge you. Begin at Week 1, Workout 1 and follow the workouts and weeks in chronological order until completion. There are four workouts per week with three rest days. 

The training plan – Since the workouts are split up into a push / pull split with four workouts per week we recommend that you at least rest between workout 2 and 3 in each week. However you can fit rest days into your schedule whenever you feel like it. It is not recommended, however, to perform all four 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 good results from this program from following the workouts and plan as laid out. 

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.