No Equipment RequiredBODYWEIGHT
BODYWEIGHT
MASTERY
The complete calisthenics system for building a lean, aesthetic physique anywhere in the world. No gym. No excuses. Just results.
12
Weeks
3–5
Days/wk
0
Equipment*
The Full Package
WHAT'S INSIDE
📋
Full Training Program
- 12-week progressive calisthenics system
- Push / Pull / Legs body-split
- Daily workout structure with warm-up + cool-down
- Video demo links for every exercise
📈
Progression System
- Automatic weekly overload built in
- Beginner → Intermediate → Advanced progressions
- Plateau-busting deload protocol
- Skill progressions (handstand, planche intro)
🥦
Nutrition Guidance
- Simplified eating strategy for lean gains
- No obsessive calorie counting
- Meal timing guidance
- Supplement recommendations (not required)
🧠
Mindset & Lifestyle
- Consistency framework
- Recovery & sleep optimisation
- Tracking progress correctly
- Holiday / travel modifications
Program Overview
3 COMPLETE SPLITS
Push/Pull/Legs · Upper/Lower · Full Body — fully customisable from 2 to 7 days per week
PPL
Push Day
Chest · Shoulders · Triceps
Horizontal & vertical pushing
🔒6 exercises inside
PPL
Pull Day
Back · Biceps · Rear Delts
Width & thickness emphasis
🔒6 exercises inside
PPL
Legs + Core
Quads · Hamstrings · Glutes · Abs
Full lower + core work
🔒7 exercises inside
Upper / Lower
Upper body · Lower body alternating
2–4 days/week
🔒5 exercises
Full Body
Full compound session each day
2–3 days/week
🔒6 exercises
COMMON QUESTIONS
Do I need any equipment?
A pull-up bar is ideal but we provide alternatives for every exercise. You can do 90% of the program with zero equipment.
How long are the workouts?
45–60 minutes per session. 3–5 days per week depending on your schedule.
Is this suitable for beginners?
Absolutely. The program starts from zero and scales progressively. Every exercise has an easier regression.
Will I build muscle without weights?
Yes. Bodyweight training at sufficient intensity builds significant muscle — especially in the upper body.
READY TO START?
Your body is your gym. Time to build something worth showing off.