project Calisthenics

Project Calisthenics is an app-based program available on the “fit!” app that can be purchased
here

Project Calisthenics is a comprehensive three-tier full-body program utilizing bodyweight workouts, suitable for men and women. This will provide all the skills and knowledge you need to build strength for moves like human flag and planche, regardless of your starting ability. Lower limb exercises and cool-down stretching are included. The lower limb exercises can be done with bodyweight only or modified with weights.

 

In addition to the 6 to 12-week full-body programs, there are additional comprehensive tutorials for skills including the L-sit, human flag, planche, front lever, back lever, handstand, muscle-up, and handstand push-up.

Level One

Recommended prerequisites – none

This program is designed for those with little or no strength training experience who are working towards their first reps of skills like the chin-up, dip, or push-ups, or can do a few reps of these movements. This 12-week program will provide a foundation of strength for calisthenics, emphasizing correct technique to ensure safety and maximize progress in your calisthenics journey.

 

This program a training frequency of five sessions per week made up of three upper-body and two lower-body sessions.

 

To do this program you will need resistance bands to assist you and equipment to do chin-ups, rows, and dips on; resistance bands and a set of rings is sufficient.

 

Included tutorials: 

  • Basic Bodyweight Terms, Concepts, and Shapes
  • L-sit
  • Rings muscle-up
  • Perfect push-ups and variations

Level Two

Recommended prerequisites – 12 dips, 8 chin-ups/pull-ups, 10+ second tuck front lever hold

This 6-week program is designed for those with a foundation of bodyweight strength who are looking to improve their capacity and start working toward skills like the muscle-up, handstand push-up, and front lever. In addition to improving strength and endurance with exercises like dips and chin-ups, but you’ll also be training with introductory planche and front lever exercises.

This program involves a training frequency of five sessions per week made up of three upper-body and two lower-body sessions.

 

To do this program you will need some equipment for the exercises. A set of rings is sufficient. Resistance bands and parallettes are also recommended.

 

Included tutorials: 

  • Rings muscle-up
  • Bar muscle-up
  • Planche
  • Back lever
  • Front lever
  • Handstand
  • Handstand push-up

Level Three

Recommended prerequisites – 15+ chin-ups, 5 wall handstand push-ups, tuck lever hold 20 seconds, tuck planche hold 20 seconds.

This 6-week program is designed for those who are already strong calisthenics athletes looking to master skills like the planche, lever, handstand push-up, and one-arm chin-up. 

 

This program has a training frequency of six sessions per week made up of four upper-body and two lower-body sessions.

 

To do this program you will need some equipment; a set of rings is sufficient. A weight vest or dip belt with weights and resistance bands are also recommended.

Included tutorials: 

  • Human Flag
  • Handstand push-up
  • Planche
  • Back lever
  • Front lever
  • Pistol Squat
  • Designing your own program

All content was filmed with and edited by me personally, however, I do not own or have admin access to the app. I cannot personally help with technical difficulties. For technical issues or payment inquiries, please contact support@joinfitapp.com

get #1 question answered