men·18-29
Foundation Pull
First pull-up to 10 clean reps, plus straight-bar dips and hollow body.
Beginner · 8 weeks
Training
Every program is built around progressions, not random workouts. Filter by who it's for, your age range and how complex you want it.
For
Age range
Complexity
First pull-up to 10 clean reps, plus straight-bar dips and hollow body.
Beginner · 8 weeks
Muscle-ups, front lever and explosive bar work for competitive athletes.
Advanced · 12 weeks
Rebuild strength around a busy schedule — 4 sessions a week, joint-safe.
Intermediate · 10 weeks
Mobility, tendon health and full-body control with band-assisted progressions.
Beginner · 8 weeks
Push-up to pull-up pathway, core control and confident bodyweight basics.
Beginner · 8 weeks
Freestanding handstands, presses and partner acro-inspired balance work.
Intermediate · 12 weeks
Strength, glute and core work paired with the fat-loss nutrition track.
Intermediate · 10 weeks
Base and flyer training — washing machines, standing lifts, hand-to-hand.
Advanced · 12 weeks