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Indoor Calisthenics for Everyone
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Indoor Calisthenics for Everyone

Build lean muscle and strong core stability from the comfort of indoors. These engaging bodyweight progressions make calisthenics accessible and highly rewarding.

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Structured training plans & progression

Training Plans Tailored to Your Lifestyle

Reach your body and health goals with a thoughtful workout schedule. From building strength to boosting endurance — train smart with proper recovery.

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Complete training programs with precise periodization

Choose a workout plan matching your experience: filter by goal (strength, hypertrophy, fat loss), days per week, and methodology (FBW, PPL, Split).

Available filtering parameters:
Goal: Strength, Hypertrophy, Cut
Frequency (2 to 5+ days per week)
System (Full Body, PPL, Upper/Lower, Split)
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Complete training programs with precise periodization
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Track Throws (Shot Put, Discus, Hammer) (126) Canoeing & Kayak - Trunk Rotation & Balance (118) Legs - Quadriceps (117) Rugby - Collision Force & Scrum Power (112) Chest (112) Goalball - Auditory Reaction & Sliding Defense (106) Running - Biomechanics & Cadence (106) Para Swimming (102) Water Polo - Aquatic Treading & Throwing (99) Track Jumps (Long, High, Triple Jump) (95) Shoulders & Deltoids (93) Tennis - Rotational Power & Footwork (92) Wrestling - Isometric Strength & Suplex Power (89) Legs - Hamstrings & Glutes (88) Volleyball - Spike Power & Block (85) Boxing - Punch Velocity & Rotational Drive (84) MMA & Combat - Explosiveness & Grip (83) Arms - Biceps (83) Judo & BJJ - Grip Strength & Ground Transitions (83) Arms - Trizeps (82) Sitting Volleyball (80) Javelin Throw - Kinetic Chain & Shoulder Integrity (79) Handball - Throwing Velocity & Change of Direction (77) Back - Thickness & Traps (76) Swimming - Aquatic Propulsion & Core Streamline (75) Cycling & Spinning - Cadence & Threshold Power (75) Sprint & Acceleration (Track & Field) (74) Rowing - Leg Drive & Lat Catch Power (74) Alpine Skiing - Eccentric Leg Braking & Edge Control (73) Golf - Kinematic Sequence & Mobility (72)

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Walking (33) Running (30) Physical Activity (27) Skiing (23) Stationary (23) Swimming (20) Quick (19) Rowing (19) Cycling (18) Competitive (17) Hiking (17) Canoeing (16) Vigorous Effort (16) Driving (15) Speed (15) Vigorous (15) Walking-exercise (15) Climbing (14) Carrying (13) Cross-country Skiing (13) Strength (13) Dance (12) Endurance (12) Moderate Effort (12) Firm Surface (10) Kayaking (10) Aerobic (9) Light Effort (9) Moderate Pace (9) Stationary Cycling (9)

Frequently Asked Questions

Are the templates safe for teenagers?
Our templates are generally safe for ages 16+, but minors should always train under the supervision of a qualified adult.
How long do the training templates last?
Our templates typically run in 4, 8, or 12-week cycles, after which you can repeat them with heavier weights or switch to a new template.
How to choose the right template?
Choose a template based on your primary goal (e.g. strength, hypertrophy, endurance) and the number of days per week you can dedicate to training.
What is a training template?
A training template is a pre-designed workout schedule that outlines specific exercises, sets, reps, and progression schemes over a set period.
Do the templates include deload weeks?
Yes, the 8 and 12 week templates include scheduled deload weeks to alleviate fatigue and speed recovery.
What happens if I miss a training day?
Templates are flexible; simply move the missed workout to the next available training day and continue the sequence.
How long do the workouts usually take?
Depending on the template and your rest periods, most workouts are designed to be completed in 45 to 75 minutes.
Can I access the template on my phone?
Yes, the templates are provided in a mobile-friendly format and can be imported into popular workout tracking apps.
How does it cope with progressive overload?
The templates provide detailed instructions on how and when to increase weight, repetitions or sets to ensure continuous progress.
Do the templates include ab workouts?
Yes, direct core training is programmed into the weekly schedules of almost all our templates.

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