Beginner to advanced calisthenics
BUILD BODYWEIGHT 1
Build whole-body muscle with calisthenics progressions.
A full-calisthenics program for muscle growth while developing basic to advanced push-ups, pull-ups, chin-ups, dips and squats. Secondary work develops dynamic and static core strength and active mobility.
Available in SSC membership.
Start your free trial ↗One membership. Training, education and community.
24 weeks · 2 days/week
Your primary goals
- Basic to advanced push-up, pull-up and chin-up progressions
- Dip and squat progressions
- Effective whole-body muscle growth
Secondary goals
- Dynamic and static core strength
- Active mobility
Your starting point
There are no strength or skill requirements to start this program.
You do not need muscle-ups, weighted calisthenics progressions or full sets of pull-ups to start.
Every exercise includes progressions and regressions so you can choose a suitable version.
Equipment you’ll need
- Required: pull-up bar and rings
- Highly recommended: parallel bars, a set of at least 3 bands and parallettes
How to use the program
Follow the standard 12-week plan at 4 days per week, or select 3 or 2 days per week in the app. The workouts are spaced further apart so you complete the full program over 16 or 24 weeks respectively.
Read the exercise descriptions and watch the linked videos directly within your workouts or in the Exercise Library.
The Structural Strength Collective
One membership. Start with a free trial.
Train with Jake Williams, a sports chiropractor. SSC brings together the available training programs, practical courses, weekly Q&As, member movement reviews and community support. Track your workouts in the included SSC web app.
Available in SSC membership.
Start your free trial ↗See Skool for the current library, membership price and free trial details.