Equipment · No kit needed
Calisthenics
Pull-ups, dips, push-ups and the progressions between them. Nothing but a bar.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Calisthenics movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 284 movements in these sessions
- 4 Reverse Lunge and 4 Side Taps
- 45 Degree Bicycle Twist Knee to Elbow
- 45 Degree Bicycle Twisting
- 45 Degree Bicycle Twisting Crunch
- 45 Degree Side Bend
- Abdominal Crunches with Hold
- Abdominal Stretch
- Above Head Chest Stretch
- Air Punches March
- Air Twisting Crunch
- All Fours Quad Stretch
- Alternate Front Kick in Place
- Alternate Leg Raise
- Alternate Leg Raise with Head
- Alternate Leg Raise with Head Up
- Alternate Lying Floor Leg Raise
- Alternate Oblique Crunch
- Alternating Bodyweight Curtsy Squats
- Alternating Bodyweight Lunges
- Alternating Decline Press Up Renegade Rows
- Alternating Oblique Sit Ups
- Alternating Reverse Bodyweight Lunges
- Ankle Circles
- Archer Pull Up
- Archer Push Up
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Arms Behind Back Shoulder Flexor Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Backward Abdominal Stretch
- Balloon Drill
- Behind Head Chest Stretch
- Belly Twist
- Bench Bulgarian Split Squats Left
- Bench Bulgarian Split Squats Right
- Bench Dip (Knees Bent)
- Bench Dip on Floor
- Bench Dips
- Bench Triceps Dip Straight Legs
- Bent Arm Chest Stretch
- Bent Knee Hip Raises
- Bent Over Twist
- Bicycle Twisting Crunch
- Bicycles Crunches
- Bodyweight Calf Raises
- Bodyweight Flyes
- Bodyweight Forward Lunge
- Bodyweight Front Slam
- Bodyweight Full Squat with Overhead Front Raise
- Bodyweight Full Squat with Overhead Front Raises
- Bodyweight Knee Thrust
- Bodyweight Knee to Hand Tap
- Bodyweight Kneeling Hold to Stand
- Bodyweight Lunges
- Bodyweight Pulse Forward Lunge
- Bodyweight Pulse Squat Arms to Chest
- Bodyweight Rear Lunge Front Raise
- Bodyweight Reverse Lunge
- Bodyweight Single Leg Deadlift
- Bodyweight Squat
- Bodyweight Squat to Front Leg
- Bodyweight Squat to Side Leg
- Bodyweight Squat to Side to Front Leg
- Bodyweight Squats Hold
- Bodyweight Standing Calf Raise
- Bodyweight Standing Military Press
- Bouncing Inner Thigh Tap
- Box Jumps
- Boxing
- Boxing Jab
- Bridge (Beginner)
- Bridge (Intermediate)
- Briskly Walking
- Briskly Walking (360 Degrees)
- Bulgarian Split Squat Bodyweight Left
- Bulgarian Split Squat Bodyweight Right
- Burpee
- Burpee Squat
- Butt Kicks
- Calf Push Stretch with Hands Against Wall
- Calf Raise Clap
- Calf Raise from Deficit with Chair Supported
- Calf Raise with Wall Support
- Calf Stretch Foot on Wall
- Calf Stretch from Wall to Floor
- Calf Stretch Hands Against Wall
- Calf Stretch on a Step
- Cardio Lunge
- Celebratory Hip Thrust
- Chair Triceps Dips
- Chest Bench Press Correct Stance
- Chest Dip (on Dip Station)
- Chest Dip on Bench
- Chest Dip with Pause Bodyweight
- Chest Dips
- Chest Fly Side Step
- Chest Lift with Rotation
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Chest Tap Push Up
- Child Pose Arms Extended Left Right
- Child Pose Arms on Side
- Chin Up
- Chin Up Reverse Close Grip
- Chin Up Reverse Wide Grip
- Chin Ups
- Chin-Up (Isometric and Negative)
- Clap Curtsy Squat
- Clap Jack
- Climber a Padded Stool Supported
- Clock Push-Up
- Close-Reverse Grip Chin-Up
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Commando Pull-Up
- Core Stretch
- Corner Wall Chest Stretch
- Cossack Squat
- Crab Twist Toe Touch
- Crescent Moon Pose
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Criss Cross Bow Tie Pose
- Criss Cross Elbow to Knee
- Criss Cross Jack
- Cross Body Lat Stretch - Against A Wall
- Crouching Heel Back Calf Stretch
- Crunch (Straight Leg Up)
- Crunch Floor
- Crunch Frog on Floor
- Crunch Leg Raise
- Crunch with Medicine Ball
- Curtsy Lunge Bodyweight
- Curtsy Lunge Slide with Towel
- Decline Bent Leg Reverse Crunch
- Decline Chair Push Up Diamond
- Decline Diamond Pike Push-Up
- Decline Kneeling Push Up
- Decline Kneeling Push Up on Box
- Decline Press Up Renegade Rows
- Decline Press Ups
- Decline Push Up
- Decline Push Up Against Wall
- Deep Push-Up
- Diagonal Lunge
- Diamond Push-Up (on Knees)
- Diamond Pushup
- Dip Leg Raise on Couch
- Dip on Floor with Chair
- Donkey Calf Raise
- Donkey Kicks
- Double Knee Drive
- Double Pigeon Pose
- Downward Dog Sprint
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Easy Pose
- Elbow Back Stretch
- Elbow Flexor Stretch
- Elbow-Up and Down Dynamic Plank
- Elbows Back Stretch
- Elevated Push Up
- Elevated Standing Calf Raise
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Exercise Ball Sit Ups
- Extended Side Angle Pose
- Flat Bench Lying Leg Raises
- Flat Knee Raise
- Front Leg Swings
- Gorilla Walk
- Half Burpees
- Hanging Leg Raises
- Hanging Oblique Crunches
- High Knees
- Hip and Quad Stretch
- Hollow Hold
- In and Out Squats
- Incline Diamond Push Up on Bench
- Incline Press Ups
- Jackknife
- Jogging
- Jumping Jack
- Jumping Pistol Squat
- Knee Circles
- Kneeling Hip Flexor Stretch
- L Sit Hold
- Lat Stretch
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Leg Raise with Hip Extension
- Leg Raises (Straight Legs)
- Long Arm Crunches
- Long Lever Plank
- Low Box Lateral Runner
- Low Box Quick Feet
- Lunge Pulses Bodyweight
- Lunging Straight Leg Calf Stretch
- Lying (Prone) Abdominal Stretch
- Lying Knee Roll-Over Stretch
- Lying Quad Stretch
- Middle Crunches
- Military Press Bodyweight
- Mountain Climber Jumps
- Mountain Climbers
- Narrow Grip Incline Press Ups
- Nordic Hamstring Curl (Partner-Assisted)
- Normal Push-Up
- On Your Side Quad Stretch
- one-arm push-up
- Overhead Lat Stretch
- Overhead Triceps Stretch Side Angle
- Parallel Arm Shoulder Stretch
- Parallel Bar Dips
- Pelvic Tilt Into Bridge
- Pike Jacks Feet Kicking in and Out
- Pike Push Up
- Plank Jack
- Plank Knee Tucks
- Plank Reach Through
- Press Ups
- Press Ups From The Knees
- Push Up and Rotation
- Push Up to Side Plank
- Raised Leg Crunch
- Reverse Bodyweight Lunges
- Reverse Crunch with Kick Out
- Reverse Plank
- Reverse Shoulder Stretch
- Ring Dips
- Rising Stomach Stretch
- Running - Outdoors
- Seated Calf Stretch
- Seated Floor Hamstring Stretch
- Seated Spinal Twist (Advanced)
- Seated Spinal Twist (Beginner)
- Seated Straight Leg Calf Stretch
- Seated V Up
- Shoulder Circles
- Side Lying Floor Stretch
- Side Push Up
- Side to Side Push Up
- Single-Arm Push-Up
- Sissy Squat Bodyweight
- Sitting Single Legged Hamstring Stretch
- Skipping
- Spider Plank
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lateral Stretch
- Standing Oblique Crunch
- Standing One Arm Chest Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Tricep Stretch
- Star Crunches
- Star Jumps
- Suspension Trainer with Grips Chin-Up
- Suspension Trainer with Grips Hanging Knees to Elbows
- Suspension Trainer with Grips Pull-Up
- Suspension Trainer with Grips Reverse Ab Rollout
- Suspension Trainer with Grips Reverse Push-Up
- Suspension Trainer with Grips Side Squat
- Suspension Trainer with Grips Supine Crunch
- Tricep Dips
- Triceps Light Stretch
- TRX Chest Flyes
- Tyre - Incline Press Ups
- V Crunches
- V-Bar Pullup
- Walking Fast
- Wall Sit
- Wall Squat Bodyweight
- Wall Squat with Pause Bodyweight
- Wide Grip Pull Ups
Calisthenics workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Calisthenics36 sessions · 265 main slots View group
- Chest: 44 main slots
- Quadriceps: 44 main slots
- Lats: 36 main slots
- Abdominals: 36 main slots
- Triceps: 30 main slots
- Full Body: 27 main slots
- Calves: 26 main slots
- Hamstrings: 10 main slots
- Shoulders: 7 main slots
- Glutes: 5 main slots
WORKOUT ANIMATIONAir Punches March
- Air Punches March
- Alternate Front Kick in Place
- Balloon Drill
- Bodyweight Front Slam
- Bodyweight Full Squat with Overhead Front Raises
36 workouts
- Calisthenics — Week 1 Day 1 (Advanced)
- Calisthenics — Week 1 Day 1 (Beginner)
- Calisthenics — Week 1 Day 1 (Intermediate)
- Calisthenics — Week 1 Day 2 (Advanced)
- Calisthenics — Week 1 Day 2 (Beginner)
- Calisthenics — Week 1 Day 2 (Intermediate)
- Calisthenics — Week 1 Day 3 (Advanced)
- Calisthenics — Week 1 Day 3 (Beginner)
- Calisthenics — Week 1 Day 3 (Intermediate)
- Calisthenics — Week 2 Day 1 (Advanced)
- Calisthenics — Week 2 Day 1 (Beginner)
- Calisthenics — Week 2 Day 1 (Intermediate)
- Calisthenics — Week 2 Day 2 (Advanced)
- Calisthenics — Week 2 Day 2 (Beginner)
- Calisthenics — Week 2 Day 2 (Intermediate)
- Calisthenics — Week 2 Day 3 (Advanced)
- Calisthenics — Week 2 Day 3 (Beginner)
- Calisthenics — Week 2 Day 3 (Intermediate)
- Calisthenics — Week 3 Day 1 (Advanced)
- Calisthenics — Week 3 Day 1 (Beginner)
- Calisthenics — Week 3 Day 1 (Intermediate)
- Calisthenics — Week 3 Day 2 (Advanced)
- Calisthenics — Week 3 Day 2 (Beginner)
- Calisthenics — Week 3 Day 2 (Intermediate)
- Calisthenics — Week 3 Day 3 (Advanced)
- Calisthenics — Week 3 Day 3 (Beginner)
- Calisthenics — Week 3 Day 3 (Intermediate)
- Calisthenics — Week 4 Day 1 (Advanced)
- Calisthenics — Week 4 Day 1 (Beginner)
- Calisthenics — Week 4 Day 1 (Intermediate)
- Calisthenics — Week 4 Day 2 (Advanced)
- Calisthenics — Week 4 Day 2 (Beginner)
- Calisthenics — Week 4 Day 2 (Intermediate)
- Calisthenics — Week 4 Day 3 (Advanced)
- Calisthenics — Week 4 Day 3 (Beginner)
- Calisthenics — Week 4 Day 3 (Intermediate)
02 Core Hanging12 sessions · 48 main slots View group
- Abdominals: 36 main slots
- Obliques: 12 main slots
WORKOUT ANIMATION45 Degree Bicycle Twist Knee to Elbow
- 45 Degree Bicycle Twist Knee to Elbow
- 45 Degree Bicycle Twisting Crunch
- 45 Degree Bicycle Twisting
- 45 Degree Side Bend
- Air Twisting Crunch
12 workouts
- Calisthenics — Hanging Core, Week 1 Day 4 (Advanced)
- Calisthenics — Hanging Core, Week 1 Day 4 (Beginner)
- Calisthenics — Hanging Core, Week 1 Day 4 (Intermediate)
- Calisthenics — Hanging Core, Week 2 Day 4 (Advanced)
- Calisthenics — Hanging Core, Week 2 Day 4 (Beginner)
- Calisthenics — Hanging Core, Week 2 Day 4 (Intermediate)
- Calisthenics — Hanging Core, Week 3 Day 4 (Advanced)
- Calisthenics — Hanging Core, Week 3 Day 4 (Beginner)
- Calisthenics — Hanging Core, Week 3 Day 4 (Intermediate)
- Calisthenics — Hanging Core, Week 4 Day 4 (Advanced)
- Calisthenics — Hanging Core, Week 4 Day 4 (Beginner)
- Calisthenics — Hanging Core, Week 4 Day 4 (Intermediate)
What is in the block
Every session in Calisthenics, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner16 sessions · 4 weeks
- Week 1 · Day 18 exercises · 31 sets
- Week 1 · Day 27 exercises · 28 sets
- Week 1 · Day 37 exercises · 28 sets
- Week 1 · Day 44 exercises · 17 sets
- Week 2 · Day 17 exercises · 28 sets
- Week 2 · Day 27 exercises · 28 sets
- Week 2 · Day 37 exercises · 28 sets
- Week 2 · Day 44 exercises · 17 sets
- Week 3 · Day 19 exercises · 41 sets
- Week 3 · Day 28 exercises · 37 sets
- Week 3 · Day 37 exercises · 33 sets
- Week 3 · Day 44 exercises · 21 sets
- Week 4 · Day 18 exercises · 37 sets
- Week 4 · Day 27 exercises · 33 sets
- Week 4 · Day 37 exercises · 33 sets
- Week 4 · Day 44 exercises · 21 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 17 exercises · 28 sets
- Week 1 · Day 27 exercises · 28 sets
- Week 1 · Day 37 exercises · 28 sets
- Week 1 · Day 44 exercises · 17 sets
- Week 2 · Day 18 exercises · 31 sets
- Week 2 · Day 28 exercises · 31 sets
- Week 2 · Day 38 exercises · 31 sets
- Week 2 · Day 44 exercises · 17 sets
- Week 3 · Day 17 exercises · 33 sets
- Week 3 · Day 27 exercises · 33 sets
- Week 3 · Day 37 exercises · 33 sets
- Week 3 · Day 44 exercises · 21 sets
- Week 4 · Day 17 exercises · 33 sets
- Week 4 · Day 27 exercises · 33 sets
- Week 4 · Day 37 exercises · 33 sets
- Week 4 · Day 44 exercises · 21 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 17 exercises · 33 sets
- Week 1 · Day 27 exercises · 33 sets
- Week 1 · Day 38 exercises · 36 sets
- Week 1 · Day 44 exercises · 21 sets
- Week 2 · Day 18 exercises · 36 sets
- Week 2 · Day 27 exercises · 33 sets
- Week 2 · Day 38 exercises · 36 sets
- Week 2 · Day 44 exercises · 21 sets
- Week 3 · Day 18 exercises · 37 sets
- Week 3 · Day 27 exercises · 33 sets
- Week 3 · Day 38 exercises · 37 sets
- Week 3 · Day 44 exercises · 21 sets
- Week 4 · Day 17 exercises · 33 sets
- Week 4 · Day 27 exercises · 33 sets
- Week 4 · Day 37 exercises · 33 sets
- Week 4 · Day 44 exercises · 21 sets
What this block is
Calisthenics runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Equipment tier
Whatever you have got. One piece of kit, a whole programme.
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Want calisthenics built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Equipment tier · the whole library.