8 weeks · 3 sessions/wk
Calisthenics: from zero to your first pull-ups and dips
Bodyweight pull-ups, dips, push-ups and core, with clear week-by-week progressions.
€19.99See program
Buy · €19.99Sport
Exercises for Calisthenics
Master your bodyweight: pulls, pushes and body control. Here are the 92 exercises that help you most, sorted by goal.
Paid program · 8 weeks
Calisthenics: from zero to your first pull-ups and dips
Bodyweight pull-ups, dips, push-ups and core, with clear week-by-week progressions.
See the program€19.99
Hypertrophy 58
Wide-Grip Lat Pulldown
Lats
Cable Face Pull
Shoulders, Traps & mid back
Hammer Curl
Biceps, Forearms
Pull-Up
Lats
Push-Up
Chest
Parallel Bar Dip
Triceps
Band Pull-Apart
Shoulders, Traps & mid back
Bent-Knee Hip Raise
Abs
Flat Bench Leg Raise
Abs
Hanging Leg Raise
Abs
Captain's Chair Knee Raise
Abs
Hanging Wind Sprints
Abs
Handstand Push-Up
Shoulders
Clock Push-Up
Chest
Decline Push-Up
Chest
Chest Dip
Chest
Incline Push-Up
Chest
Wide-Grip Push-Up
Chest
Feet-Elevated Push-Up
Chest
One-Arm Push-Up
Chest
Suspension Trainer Push-Up (TRX)
Chest
Nordic Hamstring Curl
Hamstrings
Natural Glute-Ham Raise
Hamstrings
Seated Band Hamstring Curl
Hamstrings
Hamstring Slides
Hamstrings
Inverted Row
Traps & mid back
Mixed-Grip Chin-Up
Traps & mid back
Suspension Trainer Row (TRX)
Traps & mid back
Towel-Assisted One-Arm Chin-Up
Traps & mid back
Band-Assisted Pull-Up
Lats
Chin-Up
Lats
Gironda Sternum Chin-Up
Lats
Kipping Ring Muscle-Up
Lats
Rope Climb
Lats
Side-to-Side Pull-Up
Lats
V-Bar Pull-Up
Lats
Weighted Pull-Up
Lats
Wide-Grip Behind-the-Neck Pull-Up
Lats
Bench Dip
Triceps
Bodyweight Triceps Extension
Triceps
Parallel Bar Dip (Triceps)
Triceps
Close-Grip (Diamond) Push-Up
Triceps
Ring Dip
Triceps
Standing Towel Triceps Extension
Triceps
Weighted Bench Dip
Triceps
Back Extension Without a Bench
Lower back
Bodyweight Squat
Quads
Bodyweight Walking Lunge
Quads
Suspension Trainer Bulgarian Split Squat (TRX)
Quads
Scapular Pull-Up
Traps & mid back
Glute Bridge
Glutes
Flutter Kicks
Glutes
Quadruped Glute Kickback
Glutes
Standing Rear Leg Lift
Glutes
Single-Leg Glute Bridge
Glutes
Step-Up with Knee Drive
Glutes
Kneeling High Cable Row
Lats, Traps & mid back
TRX Inverted Row
Lats, Traps & mid back
Max Strength 1
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Endurance 4
Power 2
Core & Stability 26
Alternating Heel Touch
Obliques, Abs
Cross-Body Crunch
Obliques, Abs
Crunch
Abs
Dead Bug
Abs
Decline Bench Crunch
Abs
Decline Reverse Crunch
Abs
Elbow-to-Knee Crunch
Obliques, Abs
Hanging Pike
Abs
Jackknife Sit-Up
Abs
Floor Oblique Crunch
Obliques, Abs
Reverse Crunch
Abs
Russian Twist
Obliques, Abs
Side Plank
Obliques, Abs
Sit-Up
Abs
Spider Crawl
Abs
Suspension Trainer Fallout
Abs
Tuck Crunch
Abs
Push-Up to Side Plank
Chest
Kneeling Barbell Ab Rollout
Abs
Boat Hold (V-Sit)
Abs
Kettlebell Plank Pull-Through
Obliques, Abs
Stability Ball Pike
Abs
Stability Ball Side Plank
Obliques
Crab Toe Touch
Obliques, Glutes
Stir the Pot
Abs
Stability Ball Plank with Leg Lift
Abs, Glutes
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Injury Prevention 1
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