For menBeginner
Men’s Beginner Calisthenics Program
Learn the movements and build a starting routine. Preview every day below and choose a short or an extended session.
- 30 training days
- 8–15 min a day
- Short & extended days
- For men
Your 30 days
Four phases, from warm-up to cool-down every day. Open a day to see its movements.
Phase 1 Days 1–7
- Day 1Training sessionShort 8 min, extended 15 min
- Day 2Training sessionShort 8 min, extended 15 min
- Day 3Squat SchoolShort 8 min, extended 15 min
- Day 4Twist & HoldShort 8 min, extended 15 min
- Day 5Undo the DeskShort 8 min, extended 15 min
- Day 6Wall & ClimbersShort 8 min, extended 15 min
- Day 7Loosen UpShort 8 min, extended 15 min
Phase 2 Days 8–15
- Day 8Step It UpShort 8 min, extended 15 min
- Day 9Incline DebutShort 8 min, extended 15 min
- Day 10Split Squat DayShort 8 min, extended 15 min
- Day 11Brace YourselfShort 8 min, extended 15 min
- Day 12Stand TallerShort 8 min, extended 15 min
- Day 13Get Your Breath UpShort 8 min, extended 15 min
- Day 14Move FreelyShort 8 min, extended 15 min
- Day 15Halfway CheckShort 8 min, extended 15 min
Phase 3 Days 16–23
- Day 16Two-Rung DayShort 8 min, extended 15 min
- Day 17Split & CrunchShort 8 min, extended 15 min
- Day 18Chop & HoldShort 8 min, extended 15 min
- Day 19Open the ChestShort 8 min, extended 15 min
- Day 20Kneeling CardioShort 8 min, extended 15 min
- Day 21RechargeShort 8 min, extended 15 min
- Day 22Everything TogetherShort 8 min, extended 15 min
- Day 23Wall to KneesShort 8 min, extended 15 min
Phase 4 Days 24–30
- Day 24Scissor JumpsShort 8 min, extended 15 min
- Day 25Solid CoreShort 8 min, extended 15 min
- Day 26Strong BackShort 8 min, extended 15 min
- Day 27The Last Hard OneShort 8 min, extended 15 min
- Day 28Wind DownShort 8 min, extended 15 min
- Day 29RehearsalShort 8 min, extended 15 min
- Day 30Test DayShort 8 min, extended 15 min
Follow this plan in the app
The app keeps your place in the plan, plays each day as a follow-along video and shows the workouts you have done.
Other men’s levels
30 days8–15 min a day
30 days8–15 min a day
30 days8–15 min a day
30 days8–15 min a day