For menAdvanced
Men’s Advanced Calisthenics Program
Explore more demanding movement sequences. 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 3Curtsy & CardioShort 8 min, extended 15 min
- Day 4V-Sit & PlankShort 8 min, extended 15 min
- Day 5Plank & PullShort 8 min, extended 15 min
- Day 6Burpee CircuitShort 8 min, extended 15 min
- Day 7Easy Does ItShort 8 min, extended 15 min
Phase 2 Days 8–15
- Day 8Taps & LungesShort 8 min, extended 15 min
- Day 9Double ArcherShort 8 min, extended 15 min
- Day 10Jump SquatsShort 8 min, extended 15 min
- Day 11Pike & V-SitShort 8 min, extended 15 min
- Day 12Split & Snow AngelShort 8 min, extended 15 min
- Day 13Jumps & ClimbersShort 8 min, extended 15 min
- Day 14Move FreelyShort 8 min, extended 15 min
- Day 15Halfway Hand-ReleaseShort 8 min, extended 15 min
Phase 3 Days 16–23
- Day 16Full ArcherShort 8 min, extended 15 min
- Day 17Pistols & JacksShort 8 min, extended 15 min
- Day 18Bridge & ChopShort 8 min, extended 15 min
- Day 19Curtsy & SweepsShort 8 min, extended 15 min
- Day 20Split & ArcherShort 8 min, extended 15 min
- Day 21RechargeShort 8 min, extended 15 min
- Day 22Frog Jump CircuitShort 8 min, extended 15 min
- Day 23Archer PairShort 8 min, extended 15 min
Phase 4 Days 24–30
- Day 24Power LegsShort 8 min, extended 15 min
- Day 25Plank FinaleShort 8 min, extended 15 min
- Day 26Strong BackShort 8 min, extended 15 min
- Day 27Dive Bomber FinishShort 8 min, extended 15 min
- Day 28Cool DownShort 8 min, extended 15 min
- Day 29Light RehearsalShort 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