With this program we will work the whole body with the aim of gaining muscle mass, strength and learning the technique of the different exercises, using the added weight of the kettlebell or Russian weights. 

 **Must know** 

 - Most of the exercises can also be performed with dumbbells. 

 - As always, we will increase the repertoire of exercises and the difficulty with each phase. 

 - This program is designed as a complete and independent training that would be carried out 3 times a week, in addition you will have an extra routine in each phase in case you want to do a Session 4. 

 **Requirements** 

 The training is recommended for intermediate athletes but can be done at any level as you can adjust the weight you work with to make it easier or harder.

Kettlebell - Fullbody Hypertrophy

In this phase we will perform some of the simpler exercises, but don't be too confident, you still have to learn the correct technique. The first few days use a weight that is comfortable for you and then work your way up, until you end up using a weight with which you have an intensity of 80-90% of your capacity.

Basic exercises and general conditioning

In this phase we begin to include some exercises of greater technical complexity and difficulty, while we finish strengthening with some of the previous phase.

Technical mastery

 At this stage we have already mastered the intermediate level exercises and continue to increase the intensity, starting to play advanced exercises as well and increasing the volume of work.

Intensity and volume increase

We focus on mastering the advanced and more technically complex exercises. Focus on proper execution, first with a weight that is comfortable for you and then work your way up.

Advanced hypertrophy

This plan is aimed at beginners who want to do their first prone pull-up. Starting from level 0 we will progress very little by little so that you gain strength. When you finish the plan you will be able to do at least 5 prone pull-ups, and you will also be able to do dips without difficulty. 

 **Must know** 

 - The program is designed to be done twice a week, so you can combine it in your schedule with other workouts, you will also have an extra routine in each phase in case you want to do 3 days. 

 - Routines last approximately 45 minutes. 

 - As for the rests, we recommend that you set them between 1' and 2’30”, depending on how difficult the routine is for you. Do not be afraid to put “long” rests, since the goal of the workout is for you to gain strength, not endurance or cardio.

Your first pull-up

In this level we start completely from level 0, trying to build the minimum strength so that you can work the rest of the pull-up progressions.

Novice stage level 0

In this phase we introduce the traditional Australian pull ups, with an overhand grip, and we continue to strengthen the rest of the exercises. If you completed the previous phase correctly, you will already be noticing the rate of progress that will take you to the pull-up.

Australian pull ups mastery

In this level we will take advantage of the benefits of timed isometric work and negative reps to increase the volume of exercises on the high bar and prepare us to be able to do partial reps of pull-ups.

Strengthening in isometrics and eccentrics

At this level we start to get closer to the supine pull-up, strengthening the partial stroke version, we also introduce isometric work in the prone grip. We also increase the total volume of work.

Partial Chin-Up Work

At this level we increase the volume of work in partial runs, both short reps and half reps, in both grips. We also continue to progress in isometrics and the rest of the exercises.

Partial rep mastery in both holds

At this level we are already doing our first pull-ups, while we continue working on the previous exercises. Strengthen until you are able to complete the required reps.

Full range pull up

In this level we will culminate our path at the point where you are already able to do pull-ups, so make sure you have already mastered this exercise to incorporate it into your usual routines or continue working towards other more ambitious goals. 

Full Range Overhand Pull-Up

The back lever is one of the best known tension exercises in the world of Calisthenics and Street Workout. Although it could be classified as a basic / intermediate level exercise, it requires strong shoulders and core and stable to be able to carry out its execution correctly and safely. 

 **Must know** 

 - With this plan you will gain the necessary skills to execute it correctly. 

 - We will train the back lever 3 times a week. 

 - The approximate duration of the training is 50 minutes and we recommend that you use breaks between 1:30 and 2:30 If the routines are easy for you, use shorter breaks, but if you find that it is difficult for you or you are stagnating, resort to increasing the rest time, up to a maximum of 3 minutes between series and exercises. 

 **Requirements** 

 This program is recommended for beginners with some basic and intermediate athletes.

Backlever

In this preparatory level we are learning to get into a pike position on the bar, we gain flexibility and range of motion with the skin the cat and we strengthen with the rest of the exercises. If you notice that you lack strength in the push-up exercises and funds, use the extra routine to reinforce.

Basic mobility and preparation

In this level we move away from the bar on the pike a little until we can stay at an angle of 45º with respect to the ground. You can progress little by little until you get the right angle, record yourself to check it.

Assimilation of the movement on the bar

In this level we add the progression to one leg, already in a parallel position to the ground. I recommend doing this progression in negative, going down from pike with one leg. Record yourself and pay attention to check that the form is correct, Above all, avoid arching your back. In addition, we continue to strengthen with the rest of the exercises.

First progressions for back lever

At this level we have already begun to test the back lever itself, I recommend you again to lower it slowly from the pike, trying to stop it in the position parallel to the ground, if you do not succeed, continue strengthening with the routines until you are capable of it.

Back lever first attempts

In this level we focus on continuing to work our back lever until we are able to hold it for 5 seconds without problem. Also take the opportunity to correct your posture and avoid doing it in a “banana” or arched position. In the extra routine you will find exercises that will help you with these corrections.

Back Lever Mastery

This program is designed to give you the necessary flexibility and mobility so that your level of calisthenics improves remarkably. 

 **Program evolution** 

 - First, we will work on the basic flexibility and mobility that will allow you to do most exercises with correct technique and will avoid all kinds of injuries. 

 - Then, we will add extra flexibility and mobility to allow you to do tricks and advanced exercises. 

 - Finally, we will reinforce the flexibility and mobility of your whole body so that you have a higher level in this aspect. 

 **Must know** 

 - The program is designed to be done 3 times a week and you can combine it with your regular training. 

 - We recommend doing it after training, waiting at least 10 minutes for the muscles to relax before stretching them.

Total flexibility

In this phase we will work on the flexibility and mobility necessary for the basic calisthenics exercises, in this way you will be able to do them with good technique and avoid injuries. In the extra routine you will find a specific warm-up for the wrists, which is usually one of the the areas that give beginners the most injury problems.

Basic flexibility and preparation

In this phase we work on the flexibility and mobility necessary to do the first tricks and intermediate exercises in calisthenics, such as the muscle up, back lever or handstand. While we continue to improve basic flexibility. In the extra routine you will find a specific warm-up for the elbows, which is usually an area that causes problems when learning these movements.

Intermediate flex for drills and tricks

In this phase we go on to relax some movements that will come in handy for advanced calisthenic tricks, such as the straddle plank, handstand press or V-sit, while we continue to reinforce what we worked on previously. In the extra routine you will find a specific warm-up for shoulders, which is the area that gives advanced athletes the most problems.

Advanced flexibility for high-level moves

This plan is designed for people who already have a certain level in calisthenics and want to progressively increase the muscle mass of their legs with bodyweight exercises and without equipment. In addition to increasing the mass of your legs, you will learn the wide variety of exercises that can be performed with body weight. 

 **Must know** 

 - To achieve the best results it is designed in a way that you do it at least 2 times a week, to complement the rest of your training routines. 

 - Duration of between 45 and 75 minutes per routine. 

 - Use breaks between 1' to 2'30” depending on how difficult it is routine works for you. 

 **Requirements** 

 To start this program you need to be able to perform at least 15 squats without problems.

Bigger legs

With this phase we do a general preparation of all the leg muscles, with very affordable repetitions and difficulty. If you are not used to doing pistol squats, it will come in handy so that you can do this exercise later without any problem.

General conditioning

In this phase we add isometrics and new movement patterns that will help us make sure our muscles and joints are well prepared for what's to come in the next levels.

General strengthening and injury prevention

In this phase we work unilaterally and in balance to create a solid base on each leg, avoiding imbalances and ensuring that the work of the following phases will be equal on each side. We also start working with a volume of repetitions major, which will provide the right stimulus and intensity for our lower body to grow.

Unilateral work and rep increases

In this phase we start working with the pistol squat, the preparation of the previous phases should have given you the ability to do them without problem, but we will still start with a low volume of work. In the rest of the exercises it does intensify enough work to stimulate hypertrophy of the lower body.

Pistol squat initiation

In this phase we increase the assisted pistol squat repetitions and continue to adapt to a higher intensity in our training to stimulate the growth of our legs.

Boost

We continue to make progress with the pistol squat while gaining strength in explosiveness and isometric exercises.

Endurance

At this stage we are already testing unassisted free pistol squats. If you have balance issues try doing them with your heel elevated, downhill, or with some weight in your hands.

Pistol squat mastery

In this phase we move beyond the pistol squats and start trying more difficult variations, while we continue to progress in the free and assisted ones. Remember to do a good warm-up before starting each routine. In the first phase of this program you have a specific warm-up routine for legs.

Progressions beyond the pistol squat

In this phase we focus on increasing the number of repetitions of the most demanding exercises we have done so far, so you may find them very demanding. This phase will be especially productive in increasing the muscle mass of your lower body.

Advanced strengthening

In this base we introduce the airborne squat as another advanced and powerful exercise that requires good technique to execute. Focus on doing it correctly with a full range of motion.

Airborne squat

We face the final stretch of the program with advanced exercises at a series and repetition level that will maximize our leg muscles. We will also have an advanced level of control, explosiveness and resistance.

Advanced leg loading

We finish the plan with some very complete routines at a level of exercises, series and repetitions only suitable for people with very well worked legs. With this routine you will ensure that you meet the objective of the plan of having muscle volume, high-level strength and endurance in your lower body.

Iron legs

The muscle up, also known as a super bar, is one of the most complete upper body exercises that we can do in calisthenics. It is an explosive pull-up combined with a barbell bottom, so we will have to work power in pull-ups, dips and a bit of shoulder mobility and technique. 

 **Must know** 

 - The program is designed to be done twice a week, in routines of approximately 50 minutes. 

 - You will also have an extra routine in case you want to do a 3 day on some occasion. 

 **Requirements** 

 It is required that you can do at least 3 to 5 pull-ups to start it. If you do not meet the requirement, we recommend you do the “my first pull-up” program first.

Your first Muscle Up

Preparation phase for the basic exercises that will give us the necessary strength for the muscle up. In this phase we use simpler versions and progressions of these exercises.

Beginners conditioning

In this phase we strengthen the basic exercises for the muscle up, both in the pulling part and in the pushing part. We also make sure that we have the necessary shoulder mobility.

We continue to strengthen the core exercises and start to practice the movement mechanics of the muscle up, making it jump assisted. You will need a relatively low bar or place a box or similar under your usual bar.

Muscle Up with jump

In this phase we begin to make our first attempts at muscle up, avoid doing more than what is stipulated in the routine, to give your body time to get used to it and avoid possible problems.

Muscle up attempts

In this phase we continue to build strength for a while until we are able to do 3 sets of 3 muscle ups. Don't be in a hurry and add extra weeks if needed.

Muscle up mastery

The front lever is one of the best known tension exercises in the world of calisthenics and Street Workout. It is an exercise that requires great strength in the back, mainly dorsal, as well as a stable core, so you must control the basic pull-up exercises to be able to carry out their execution correctly and safely. 

 **Must know** 

 - The speed of progress will be determined by your current level, which will mean that you can complete phases more quickly or have to work on them for a longer time. 

 - We will train 3 times a week. 

 - The approximate duration of the training is 50 minutes and it is recommended for intermediate athletes and advanced, although the first levels are adapted for beginners. 

 **Requirements** 

 To start this program it is necessary to be able to perform at least 5 pull-ups without problems.

Front lever strength

This phase is intended to ensure you have the basic strength needed to start working on the front lever, ideal for those who have only been training for a short time and need to prepare before starting to work directly with this exercise. If this phase is too easy for your level, go to the next one directly.

Conditioning

Once we know we are capable of performing the exercises required for the front lever routines, we increase difficulty and reps to ensure this foundation is solid, before starting the first few progressions.

Solid basics

In this phase we start with the tucked front lever work, which already has the same movement pattern as the final front lever. We also introduce dragon flag progressions, which has the same movement pattern but with the upper back supported on the ground. In addition, we continue to strengthen the muscles involved with dorsal, biceps and abdominal exercises.

Tucked front lever mastery

In this phase we advance to a slightly more difficult progression, while continuing to reinforce the previous work. Of course remember to work with each leg equally to avoid imbalances. We also continue to improve the tucked progression to complete it. Finally we use the dragon flag as a complementary progression.

Single Leg Front Lever

In this phase we work with one of the most important progressions. In addition, we continue to improve to master the previous ones and raise the level of the most important exercises.

Advanced tucked

In this phase we are already working on some progressions very close to the final front lever, such as the advanced tucked pull ups and the half front lever, among others. It will probably take you a while to reach the required level, work consistently and if necessary add extra weeks.

Advanced progressions

In this phase you will start to test the front lever, and you will continue training until you can do 5 second sets of it. We will complement with previous progressions and new progressions and strengthening exercises.

Attempts and improvement

This program is one of the most suitable to start your journey as a calisthenics athlete. The main objective of this plan is to gain strength, muscle mass and resistance throughout the body. It is ideal to obtain a good general level in calisthenics exercises as well as a healthy fitness level. 

 **Must know** 

 - Although it is listed as a beginner plan, when finished, you will have an intermediate level in bodyweight training. 

 - It is designed to be done 3 times a week. However, it has extra routines in case some week you want to train an extra day. 

 - The approximate duration of the routines is 45 minutes. 

 - The durations in weeks of each phase and of the complete program are indicative, since it is possible that if you find difficulties in some specific exercise you have to extend some phase and do it for an extra week.

Fullbody muscle building

In this phase you have exercises that you can do even if you have never trained or have a very low base level. Adapt the height in the Australian pull-ups and incline push-ups so that you can perform them without problem.

Level 0 Beginner Conditioning

In this phase we slightly increase the difficulty with new variations of the exercises and include a little more shoulder work. In case you are not able to do the frog, use the extra routine to strengthen yourself.

Prep before basics

In this phase we take a level jump, introducing new exercises. We start working on high bar, we move on to full push-ups on the floor and we even start to stand upright, although for now only in isometric.

Calisthenics basics introductory

In this phase we start with the basic exercise that was missing, the parallel dips, in its reduced range version. We also continue to progress slightly in the progressions of the rest of the exercises.

Introduction to parallel work

In this phase we focus on getting comfortable with the pull-ups, which will give us the strength to start working on the overhands. We also move on to full-range dips and the deep squat, so we're done doing basic classical calisthenics work.

Pull-Up strengthening

In this phase we start to work with the partial range prone pull-ups and we continue advancing in the rest of the exercises, already giving more specific shoulder work, in preparation for the next progressions.

Prone Pull-Up strengthening

In this phase we already introduce full range pull-ups and assisted handstand push-ups, which will allow our back and shoulders to have an advanced level of muscular development.

Advanced back and shoulder control

In this phase we work on explosiveness in several basic exercises and learn how to do a handstand, one of the most characteristic exercises in calisthenics. To make sure you get it, you can do handstand attempts not only in routines, but as part of the warm-up. Just learn to control your balance, you don't have to have perfect technique yet.

First pines and greater explosiveness

In this phase we start working on the muscle up and the handstand push-ups, in order to make both exercises come out in the next phase. To do this we are going to continue raising the level in pull-ups and handstands we will start working on some progressions .Continue doing handstand attempts in the warm-up to make it easier for you to master.

Introduction to the muscle up and handstand push-ups

If you manage to perform the main routines of this phase, you will have demonstrated advanced mastery of the main muscle groups, as well as good explosiveness and balance. In this phase we will be able to do the muscle up and full range handstand push-ups. In this phase you have two extra routines, one to work on the muscle up and one for handstand push-ups.

Full body domination

Do you want to get the muscle up? This is your program. The muscle up is an exercise that requires explosive strength since in the first pull we will have to bring the bar to the lower chest to be able to make the transition. 

 **Must know** 

 - The routines are divided into 3 days a week and lasting approximately 1 hour. 

 - During all the phases, you will be advancing gaining resistance, strength and, more importantly, you will gain explosive strength and mechanise the movement. 

 **Requirements** 

 We will start almost from scratch since the only requirement is that you have at least 3-5 pull-ups.

From 0 to Muscle Up - Adicstenia

In this phase we will seek to gain strength in the muscles involved in the muscle up.

Pull-up Conditioning

In this second phase we are going to finish adapting our muscles and prepare to train harder in search of our goal.

Laying a Good Foundation

In this third phase we will seek to have a high number of repetitions in pull-ups and gain resistance in them.

Gaining stamina and reps

In this fourth phase we are going to gain a lot of resistance to be able to work on the muscle up in a specific way.

Even more resistance

These weeks are crucial as we start to build explosive strength and move specific training.

Gaining explosiveness

This phase lasts for a single week and we will repeat the routines every 3 days to gain a lot of explosive strength.

More explosiveness

There is less left and we are going to establish that assisted muscle up and mechanize the movement well. Perform the first exercise with a 45 kg elastic band, and the second with a 35 kg elastic band.

Setting the assisted muscle up

Our body is ready and we will only need to finish mechanizing the movement, gain explosiveness and be able to do our first muscle up.

Assisted Muscle Up

If you've come this far, you can't give up because in these weeks we're going to gain the strength and explosiveness we have left to do our first muscle up. Perform the first muscle up with a 25 kg elastic band, and the second one with a 35 kg elastic band. If the routine is not completed, return to phase VIII.

Getting to the muscle up

The last week has arrived and we will finally finish with these routines to gain the necessary strength to perform a free muscle up. Perform the first muscle up with a 15 kg elastic band and the second with a 25 kg elastic band.

Muscle up

After resting the weekend it's time to try a free muscle up. Warm up well with some assisted muscle ups and try it. If it fails, repeat week 16 and try again.

Muscle up attempt

F1 Push

Major Shoulders

Runners Delight

Runners Hell

HFK 22

Cosc Weighted Thrust

Disc Weighted Pull

DOOMSDAY SET MT CHALLENGE

STRAIGHT COMPENSATION AND POSTURE

STAR WEIGHTED LEG

Back lunges

Broad strides

Shoulder raises in pike push ups

Asymmetric push up

Isometric side step push up

Side step abdominal plank

Extended range push up

Tucked handstand with flexed arms

L sit a tucked planche

L sit an advanced tucked planche

Weighted supine pull up

Rubber band assisted explosive pull up

Rubber band assisted muscle up

Buttocks, abs and legs

In this challenge you will be able to work your abs progressively, with exercises that focus more on the rectus abdominis itself, exercises that work obliques and some hip flexors. As always we will start with easier routines and they will go complicating with the passing of days, be constant and remember to share your progress with @calisteniapp.

Notas de lanzamiento

v7.0

Kettlebell - Fullbody Hypertrophy

Your first pull-up

Backlever

Total flexibility

Bigger legs

Your first Muscle Up

Front lever strength

Fullbody muscle building

v6.13

From 0 to Muscle Up - Adicstenia

F1 Push

Major Shoulders

Runners Delight

Runners Hell

HFK 22

Cosc Weighted Thrust

Disc Weighted Pull

DOOMSDAY SET MT CHALLENGE

STRAIGHT COMPENSATION AND POSTURE

STAR WEIGHTED LEG

HFK 22

Back lunges

Broad strides

Shoulder raises in pike push ups

Asymmetric push up

Isometric side step push up

Side step abdominal plank

Extended range push up

Tucked handstand with flexed arms

L sit a tucked planche

L sit an advanced tucked planche

Weighted supine pull up

Rubber band assisted explosive pull up

Rubber band assisted muscle up

v6.12

Buttocks, abs and legs

21 Days of Abs at Home

Lisette Full Body Without Yerai

G1 Legs

RSWORKOUT GORILLA PULL

Ginoris Thrust Beginners

Brown Push Beginners

LAUL CORE & LEG DESTRUCTION

CALISTHENIC MURPH

Apo Adv. Tucked Planche Preparation

Bruce One Arm Push Up Preparation

Dapat Planche & Front Complementary

Dragon Core

Pipo Forgotten Muscles

Back weighted strides

Bulgarian weighted squats

Weighted strides

Explosive weighted squats

Declined weighted push-ups

Incline weighted push-ups

Wide grip weighted push-ups

Diamond weighted push-ups

Explosive weighted push-ups

Molotov push-ups

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