STILLNESS UNDER LOAD
Complete 3-month calisthenics training plans — beginner, intermediate and advanced. Four workouts a week that evolve month by month, with a video guide for every exercise.
Each level: 3 months, 12 sessions a month, sets, reps, tempo and rest written out. €127 for the complete package instead of €342.
WHY A WRITTEN 3-MONTH PLAN BEATS ANOTHER FEED
[ 00 — Reason ]Three months, month by month
Not a workout list. Each level is a 3-month program split into months 1, 2 and 3, with four workouts a week that evolve week by week — month 1 builds what month 2 needs, month 2 opens the skills of month 3.
Nothing here is casual
Exercises are paired inside each session so pushing and pulling balance each other, and the most technical work lands when your nervous system is fresh. Every session exists because the one before it earned it.
New skills, unlocked in order
Each month targets different muscles and different qualities, so concrete movements arrive on schedule: first strict pull-up, false grip, back lever, handstand push-up, muscle-up, planche and front lever work.
PDF plus a video for every exercise
Sets, reps, tempo and rest for every movement, why it was included, what it trains — and a video guide showing exactly how to perform it. Paid once, yours forever, no subscription.
HOW THE THREE MONTHS ARE BUILT
Every level is one program divided into three months. Four different workouts each week — upper body, lower body, specific strength, skill work — repeated and progressed week by week so different muscles and different qualities are trained in rotation.
Nothing here is casual. The work of month 1 creates the foundations month 2 builds on, and month 2 opens the door to the skills of month 3.
MONTH 01
Foundations
Joints, tendons and positions are prepared. Push, pull, legs and core are built with controlled tempo and scaled variations so the technique holds from week one.
MONTH 02
Specific strength
The base becomes direction. Loads and leverages increase, unilateral work appears, and the first skill-specific holds and transitions enter the week.
MONTH 03
Skills unlocked
Assistance comes off and new movements arrive: false grip, back lever, handstand push-ups, muscle-up and planche work, depending on your level. Longer holds, higher volume.
CHOOSE YOUR LEVEL
[ 03 — Signal ]Every level is a complete 3-month program: PDF training plan plus the exercise video guide for each month. €127 for all 3 months instead of €342 — or start with a single month, complete with its videos, for €67 instead of €114. The videos are always included.
- English
- Italiano
- Español
- Português
- Français
Choose your language at checkout — the training plan and the video guide are delivered in the language you select.
BEGINNER PROGRAM
3 Months / 4 Workouts Per Week
Built for anyone starting calisthenics from zero, or coming from general fitness with no structured bodyweight plan. Every exercise is scaled with bands, supports and controlled tempos so the technique is correct from week one.
Level requirement: Starting from zero. No pull-up required to begin.
- MONTH 1 · 4 workouts / week
BUILDING THE FOUNDATIONS
Joints, tendons and positions first. Push, pull, core and lower body built with bands and controlled tempo.
- MONTH 2 · 4 workouts / week
FROM FOUNDATIONS TO SPECIFIC STRENGTH
The base becomes direction. Vertical pushing evolves, pulling gets heavier, the first skill holds appear.
- MONTH 3 · 4 workouts / week
SKILL CONSOLIDATION — THE BANDS COME OFF
Full bodyweight, no assistance. New skills are unlocked and the holds get longer and more controlled.
INTERMEDIATE PROGRAM
3 Months / 4 Workouts Per Week (5 in Month 3)
For athletes who own the foundations and are ready to turn general strength into real calisthenics skills. Three months that move from fundamental strength to the handstand push-up, muscle-up, planche and front lever progressions.
Level requirement: You already own strict pull-ups and dips.
- MONTH 1 · 4 workouts / week
BUILDING THE FUNDAMENTAL STRENGTH
Fundamental strength consolidated before skill load: functional upper body work, legs and core development.
- MONTH 2 · 4 workouts / week
FROM BASE STRENGTH TO SPECIFIC STRENGTH
The handstand enters the program. Unilateral leg strength, advanced control and skill preparation.
- MONTH 3 · 5 workouts / week
SKILL MASTERY — AND THE FIFTH DAY
The first handstand push-up, heavier external load, and a fifth weekly session for skill consolidation.
ADVANCED PROGRAM
3 Months / 4 Workouts Per Week (5 in Month 3)
The highest expression of the method: handstand push-ups for volume, 20 kg of external load on pushing and pulling, heavier planche and lever holds, and the muscle-up refined to its final form.
Level requirement: Wall handstand push-ups, weighted pull-ups and dips, first planche and lever contacts.
- MONTH 1 · 4 workouts / week
ADVANCED INTENSITY — HEAVY LOADS
Heavy loads and handstand push-ups for reps. Vertical power, maximal pulling and control under tension.
- MONTH 2 · 4 workouts / week
CONSOLIDATION — INTENSITY INTO CONTROL
Handstand precision, eccentric power and maximal lower body strength. Holds get longer, transitions heavier.
- MONTH 3 · 5 workouts / week
THE PEAK — MAXIMAL LOADS, LONGEST HOLDS
The peak block: maximal loads, 20 kg dips, 90 degree work and a fifth day of final consolidation.
THE EXERCISE VIDEO GUIDE
Every exercise in every month has its own filmed demonstration: the setup, the tempo, the common errors. The video guide unlocks with the month it belongs to.
- Month 1 — Upper body foundations
- Month 1 — Lower body strength and power
- Month 1 — Skill development and body control
- Month 2 — Vertical pushing evolution
- Month 2 — Dip preparation and active hanging
- Month 1 — Fundamental strength
- Month 1 — Core development and control
- Month 2 — The handstand enters
- Month 2 — Transitions and isometric holds
- Month 3 — The first handstand push-up
- Month 1 — Vertical power, maximal pulling
- Month 1 — Control under tension
- Month 2 — Handstand precision
- Month 2 — Eccentric power
- Month 3 — 20 kg dips and 90 degree work
WHAT THE PRACTICE RETURNED
[ 05 — Signal returned ]“First plan I actually finished. Two pull-ups to a clean tuck front lever by the end of month 3, and nothing hurt on the way there.”
“The month-by-month structure is the value. I stopped inventing sessions and started progressing. My handstand line finally holds without a wall.”
“I trained for years with no plan and no straight-arm strength. One full program in and I have a straddle planche hold I can repeat on demand.”
“Every session tells you why it exists, and the videos remove all doubt about technique. I've sent it to three friends already.”
THREE MONTHS, WRITTEN. YOU ONLY HAVE TO TRAIN.
€342 if you bought each month and each video guide separately. €127 for the complete 3-month package — 63% less.