Calisthenics to build muscle
You don't need a gym to grow. Progressive bodyweight training builds real muscle — and this free plan scales the difficulty as you get stronger, so you keep growing.
Why it works
Muscle grows when training gets harder over time. The plan steps up the difficulty as you improve — that's how bodyweight builds real size.
No generic sheet. Your plan starts from your tested level, so the challenge is right from day one.
Push, pull and core with your bodyweight. Add a bar or rings if you have them — otherwise the floor is enough.
Progress is logged in the app, so you can see volume and strength build week after week.
How it works
A few quick tests so the plan starts where you are.
A muscle-focused bodyweight plan, ready in seconds — free.
Open the app, follow the session, log your reps.
As you get stronger, the plan adds harder progressions — the driver of muscle growth.
Who it's for
Beginner or experienced, the plan meets your level and pushes it. As you get stronger it adds harder progressions and volume — the drivers of muscle growth — so results keep coming.
Skills
FAQ
Yes. Progressive bodyweight training applies the same principle as weights — increasing difficulty over time — which builds real muscle.
No. The plan is bodyweight-first. A pull-up bar or rings add options but aren't required.
As you get stronger, the plan moves you to harder variations and higher volume, so your muscles keep facing new challenge.
Yes. It starts from your level with manageable variations and progresses as you improve.
You choose, from 2 to 5 sessions; the plan adjusts volume to your schedule.
Yes. Create your plan and start training free, no credit card required.
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