Bodyweight progression
BUILD BODYWEIGHT 1.0
Turn solid basics into your next level of strength.
A 12-week calisthenics program focused on strength and muscle development. Train up to four full-body sessions per week, progressively increasing exercise difficulty and training volume.
Available in SSC membership.
Start your SSC free trial ↗One membership. Training, education and community.
What you’ll work on
- One-arm push-up progressions
- Archer and typewriter pull-ups
- Handstand push-ups and advanced dips
- Pistol squats and stronger pulling
Your starting point
Minimum recommended strength: 15+ push-ups, 6+ pull-ups and 30+ bodyweight squats. Intended for people who already have the basics.
Equipment you’ll need
- Pull-up bar, rings and parallel bars
- At least three resistance bands
- Parallettes, bricks or blocks for deep push-ups
- Optional: weights and a weight belt
How to use the program
Built-in progressive overload gives your training a clear direction as you work towards harder bodyweight variations.
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 SSC free trial ↗See Skool for the current library, membership price and free trial details.