Aurum
Download

Calisthenics & Bodyweight Strength

Step-by-step progressions from your first strict pull-up and wall handstand to muscle-ups, levers and planche work, with a simple bar setup, honest retests and joints that keep up.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Calisthenics & Bodyweight Strength, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

201

Starter tasks

🏋️ Fitness & Sport

Calisthenics & Bodyweight Strength

Progressing bodyweight skills like pull-ups, handstands, muscle-ups and levers through step-by-step progressions that need little or no equipment.

  1. Pre-training joint and health screen
  2. Bodyweight strength baseline test
  3. Pull-up bar, rings and parallettes buying decision
  4. Finding a bar park or safe home anchor point
  5. Choosing a beginner bodyweight routine
  6. Three fixed calisthenics sessions a week
  7. Wrist and shoulder preparation routine
  8. Hollow body and arch hold foundations
  9. Choosing your first two target skills
  10. Progression ladder log
  11. Rep range rules for moving up a progression
  12. Skill first, strength second session order
  13. Grease the groove pull-up practice
  14. Monthly max reps and holds retest
  15. Four-week progression block planning
  16. Elbow and wrist tendon load watch
  17. Core compression and pike strength routine
  18. Monthly form video review
  19. Leg strength for bodyweight athletes
  20. Quarterly skill goal review
  21. First strict pull-up programme
  22. Push-up to archer push-up progression
  23. Dips from support hold to ten reps
  24. Pistol squat progression
  25. Wall handstand to first freestanding hold
  26. L-sit to twenty seconds on parallettes
  27. Ring support and ring push-up stability
  28. Skin the cat and German hang
  29. Frog stand and tuck planche lean
  30. Breaking a pull-up plateau at five to eight reps
  31. Hand care for calluses and torn skin
  32. Fixing a banana-back handstand line
  33. Adding weight with a dip belt or vest
  34. False grip training for rings
  35. Booking a one-off skills coaching session
  36. Job fitness test with a pull-up or push-up standard
  37. Weekend handstand or calisthenics workshop
  38. Six-month skills showcase video
  39. Street workout endurance competition entry
  40. One-year calisthenics retest and review
  41. Starting calisthenics in a heavier body
  42. Starting bodyweight training after fifty
  43. Hotel room and travel bodyweight routine
  44. Twenty-minute home sessions for busy parents
  45. Bodyweight strength alongside a sport season
  46. Coaching a friend to their first pull-up
  47. Bar muscle-up then ring muscle-up
  48. Front lever and back lever progressions
  49. Freestanding handstand push-up
  50. Multi-year planche and one-arm pull-up roadmap

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Pre-training joint and health screen

Bodyweight skills load the wrists, elbows and shoulders in ways most gym training does not, so an old dislocation, a clicking elbow or a wrist that aches on push-ups matters before the first handstand session. A short readiness questionnaire and an honest list of past joint injuries tell you whether to see a doctor or physiotherapist first, and which progressions to approach slowly.

First tasks

  • Answer a standard pre-exercise readiness questionnaire tonight
  • List every past wrist, elbow, shoulder and back injury with the year
  • Book a physiotherapist or doctor visit for any joint that still hurts under load
  • Write the movements to start conservatively at the front of your log

Bodyweight strength baseline test

Most people starting calisthenics overestimate their push-ups and have never timed a dead hang, which is why programmes often start too hard and stall in week three. Testing five standard movements on one fresh day gives you the numbers that decide where each progression begins, and a fair comparison for every later retest.

First tasks

  • Write the standard for each of the five baseline tests
  • Warm up and test push-ups, dead hang, pull-ups, support hold and hollow hold
  • Record every result with the date and your bodyweight
  • Pick a starting progression for each movement from the results

Pull-up bar, rings and parallettes buying decision

A doorway bar that slips, rings hung from a beam that flexes, or parallettes too low for an L-sit will quietly limit what you can train. Deciding on a bar, a pair of gymnastic rings and possibly parallettes against your space, ceiling height and budget gets the core kit right once, usually for less than three months of gym fees.

First tasks

  • Measure ceiling height, doorframe width and any beams you could hang from
  • Compare three bar options on weight rating, fixing method and price
  • Choose rings and decide whether parallettes are worth buying now
  • Fit the bar and test it with a slow, careful dead hang

Make it yours.

Install Calisthenics & Bodyweight Strength, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.