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BoostcampPNG
program poster

Overcoming Gravity

by Steven Low
127 athletes joined

The Bible of bodyweight fitness and calisthenics training

4.13
(5 ratings)

PROGRAM DESCRIPTION

WHO IS THIS PROGRAM FOR?

Overcoming Gravity is a comprehensive program for beginners who want to become advanced at bodyweight fitness, and offers people with more experience a clear path to progress in gymnastics exercises and holds. The app provides 5 program templates with different goal-specific structures.

For users who own the Overcoming Gravity book, the app provides a smooth interface for designing and tracking routines, so you have more time to focus on your workouts. While not required, it is strongly recommended that you read and reference the book for full context and details.

PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    45 minutes

VARIATION

Variation 1
Variation 2
Variation 3
Variation 4
Variation 5
Full Body
  • Program Length
    10 weeks
  • Days Per Week
    3 days
  • Recommended Days
    Mon, Wed, Fri
  • Variation Description
    • Generally best for beginners and intermediates for strength and hypertrophy
    • Tends to be best for overall strength in the long run
    • Distributed rest days best for recovery and leaves weekends free for other activities
    • Recommended workout days: Monday, Wednesday, Friday
    • Repeat program indefinitely
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
2
Crawling
1
60 secs
3
Wrist Prep
1
1 reps
4
Band Shoulder
1
1 reps
5
Bodyweight Squat
1
10-20 reps
6
Support Hold
1
60 secs
7
Skin The Cat
1
5 reps
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15 reps
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
16
Ring Row Eccentrics – Level 1
3
3-15 reps
17
Standard Pushups – Level 1
3
3-15 reps
18
Parallel Squat – Level 1
3
3-15 reps
19
Lunges – Level 1
3
3-15 reps
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30 reps
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
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WHAT PEOPLE ARE SAYING(5 ratings)
Only ratings with written feedback are displayed here.
4.13 / 5
Tommy T.Age 27, Man
7 hours ago
3 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Love this program. I changed a few exercises to meet my limitstion in tools. I skipped the handstand part for my first try as i am recovering from a hand injury. Swapped dips with pike press since i didnt have p bars or chairs and could use the extra shoulders. Added a weight vest for more versatility.
Lynnette M.Woman
4 months ago
6 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This is an excellent program. Been following for 7 weeks and noticed a huge difference. Additionally the prescribed warmup and stretches leave me feeling fatigued but not stiff and sore. Looking forward to furthering my gymnastics skills.
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