Discover Plans

This is a modified version of the classic 5/3/1 by Wendler for Streetlifting Athletes. Each block consists of 4 weeks - 3 weeks up, 1 week down (deload). The program runs 8 weeks, but can be repeated by just copying the blocks under 'edit plan'. You can also change the assistance exercises on a block to block to basis if you get bored.

This program will help you upgrade your physique while getting stronger in the basic lifts like pull/chin ups, dips, deadlifts and squats. This program is designed for well-rounded athletes that want to build muscles without neglecting mobility and strength.

The 4 Days Competition Program is a science-based program designed for competitive Streetlifting Athletes. This program will help you to get ready for a competition in 10 weeks. Week 10 ends in your competition.

The 5 Days Competition Program is a science-based program designed for competitive Streetlifting Athletes. This program will help you to get ready for a competition in 10 weeks. Week 10 ends in your competition.

The classic streetlifting program is quite simple and straightforward. It features 3 training sessions per week with at least 1 rest day in between. The classic example would be Monday Wednesday Friday, but any similar arrangement will do. Once a week you must rest for 2 days. This is a necessary part of the program. Each session has pull ups and dips as its core, but it is possible to add other exercises as well. For this particular instance of the routine I will not include squats, but if you want to do them as well - you can easily add them in. This program does not have any hard requirements. You can start it at any point after the first 2 routines stop working. This is the main requirement. The different structure of the program makes further progress easily possible. The key here is starting the progression easy, giving yourself enough room to build momentum with increments. And as soon as you hit your limit and are not able to progress anymore - immediately deload and reset without wasting any time. This way this program will work. It is very possible to use this approach even as an advanced athlete to build specific volume before you peak for 1 rep max. I use it myself very often, and it works really well as long as I don’t force the progression beyond failure and avoid burning out. I will cover the topic of peaking in one of my next routines. With this program there’s no clear end point with the possible results. I would say it is definitely possible to achieve 60kg pull ups and 100kg dips for reps, but it depends on your individual traits like bodyweight, body composition and predisposition to building strength. Some people can get A LOT more out of this approach. I myself got my best ever dips reps set of 167,5kg x4 deadstop using it. So the sky is the limit.

The 4 Days Strength and Hypertrophy Program is a science-based program designed for Weighted Calisthenics. This program will help you build muscle and strength in 10 weeks. To extend the program, just edit the plan and copy the latest block and adjust it towards your needs.

The 3 Days Strength and Hypertrophy Program is a science-based program designed for Weighted Calisthenics. This program will help you build muscle and strength in 10 weeks. To extend the program, just edit the plan and copy the latest block and adjust it towards your needs.

This program will guide to your first Handstand Push Up (HSPU). In 4 training blocks you will learn to balance on your hands and develope bottom up and top down HSPU push strength. The program is designed in a way that you can focus on your skill and at the same time improve your weighted calisthenics. The exercise selection will help you to improve your posture for handstands without stretching and training a ton of mobility.

This is a structured, beginner-friendly program for women which builds a strong foundation and prepares you step by step for your first streetlifting competition. Training 4 days per week, the program develops strength in weighted pull-ups, weighted dips, squats, and ring muscle-ups through progressive blocks, a peaking phase, and an optional taper or deload week.

This program is designed to help beginners build the strength and control needed to achieve their first strict pull-up. Equipment needed: Pull-up bar, resistance bands, cable machine, dumbbells, step/box

This pull-up training program is designed for intermediate to advanced athletes. It consists of three five-week blocks followed by a one-week peaking phase during which you are expected to attempt a personal record. The structure follows a clear and logical progression from higher training volume toward more strength-oriented work. The core idea is simple: build capacity first, then express strength. Each block includes three training sessions per week: Session 1: Explosive + high-exertion strength session. Session 2: Low-fatigue explosive session. Session 3: Moderate-exertion volume session. The overall training volume is moderate. It is neither a low-volume nor a high-volume system. The program is designed to suit the average intermediate-to-advanced athlete. It may not be perfectly optimized for every individual, but consistent application and honest evaluation of your response will allow for intelligent adjustments in future cycles. A fundamental principle throughout the program is a strong emphasis on explosiveness. This focus is present at the beginning of every session and is not limited to accessory work. Muscle-ups are trained at relatively high RPE but never at maximal effort (not RPE 10). Each session includes explosive preparation to ensure proper neuromuscular readiness. Each training includes suggested rest times, these are minimal amounts of rest, you can rest longer if needed, even more than 10 minutes, I consider myself 10 minutes pause a moderate one, not a long one in my trainigs. To use desired, in my opinion optimal technical execution, watch demonstration videos linked as part of workout description - links are added only to first block and only when the exercise is performed for the first time in this program. Following advice in videos is crucial and will determine your results.

This program will help you to unlock your first muscle up. You should already be able to perform 5-7 bodyweight pull ups and 8-10 bodyweight dips to start this program. The heart of the program is calisthenics based, supplemented with a bit of weighted calisthenics to maximize your performance. With just 3 weekly sessions and lower leg volume it's the perfectly balanced program for athletes who like to combine their strength work with running.

This is the ultimate planche and front lever program for everyone who already started their skill training journey and wants to take it to the next level with the help of weighted calisthenics. The program combines the best of both world to a powerful training approach.

This program is designed for those who want to perform in both Streetlifting and Powerlifting and increase their general strength. The main focus is still on Streetlifting but specificity and strength will also increase on the Powerlifting lifts. It's made more for intermediate and advanced lifters. If you are a beginner but still familiar with those Streetlifting and Powerlifting lifts you can also give it a try!

Use this 5 weeks program to peak for your next competition or max out. This program will help you to realize the power you trained for so hard. This program will guide you when to push hard and when to slow down for the best possible competition results. Best Practice: use the competition attempt planner in your profile for your last max out workout.

The fastest road to a Strict Muscle Up. All Killer no filler. Pure Calisthenics - band + calisthenics park is all the equipment you'll need Inside this program you'll find 5 Levels of Workouts Applying strength training principles, biomechanics and science based lifting to Muscle Up Training giving you the fastest way to achieve most sought after Calisthenics Skill.