For menExpert
Men’s Expert Calisthenics Program
Take on the most challenging plan in the library. 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 1Archer BaselineShort 8 min, extended 15 min
- Day 2Archer & ClimbersShort 8 min, extended 15 min
- Day 3Jump & TwistShort 8 min, extended 15 min
- Day 4Side Plank DayShort 8 min, extended 15 min
- Day 5Pull-Down DayShort 8 min, extended 15 min
- Day 6Rope & ClimbersShort 8 min, extended 15 min
- Day 7Loosen UpShort 8 min, extended 15 min
Phase 2 Days 8–15
- Day 8Pike & HoldShort 8 min, extended 15 min
- Day 9Archer & WalkShort 8 min, extended 15 min
- Day 10Jump & KickShort 8 min, extended 15 min
- Day 11Plank WalkShort 8 min, extended 15 min
- Day 12Angels & SupermansShort 8 min, extended 15 min
- Day 13Lunge SprintShort 8 min, extended 15 min
- Day 14Easy LungesShort 8 min, extended 15 min
- Day 15Halfway ArcherShort 8 min, extended 15 min
Phase 3 Days 16–23
- Day 16Dive Bomber DebutShort 8 min, extended 15 min
- Day 17Pistol JumpsShort 8 min, extended 15 min
- Day 18Twist & TuckShort 8 min, extended 15 min
- Day 19Kick & PullShort 8 min, extended 15 min
- Day 20Dive Bomber CardioShort 8 min, extended 15 min
- Day 21Easy KicksShort 8 min, extended 15 min
- Day 22Burpee JumpsShort 8 min, extended 15 min
- Day 23Archer & DiveShort 8 min, extended 15 min
Phase 4 Days 24–30
- Day 24Squat Jump FinaleShort 8 min, extended 15 min
- Day 25Pistol CoreShort 8 min, extended 15 min
- Day 26Superman FinaleShort 8 min, extended 15 min
- Day 27Pike Press FinishShort 8 min, extended 15 min
- Day 28Wind DownShort 8 min, extended 15 min
- Day 29RehearsalShort 8 min, extended 15 min
- Day 30GraduationShort 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