Calisteniapp / Superhero Training
Superhero Training: your step-by-step plan.
The purpose of the following program is to train your entire body without the need to leave your home or any equipment, you only need your body and a lot of desire to complete it. We will go from the most basic level to the most difficult to improve week by week. By the end of this program, you'll be a master of push-ups, squats, and sit-ups, in the style of anime superhero routines.
Available in Calisteniapp for iOS and Android.
Explore my path
Objective
Train your entire body without the need to leave the house or any equipment.
- Frequence
- See program guidance
- First session duration
- 51 min
- Program
- 12 estimated weeks
01 / Requirements
Required prerequisites
- × 15 Push-ups
- × 20 Squat
Necessary equipment
This program can be done at home without any equipment. You will only work with your bodyweight.
02 / Program
Build your path.
Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.
Week 1–2Pre-conditioning
What you will practise
In this phase, we will make sure you have a basic level of preparation in the muscles you will work throughout the program. The goal is to gradually adapt the chest, shoulders, and triceps with Push-ups, strengthen the legs and glutes with Deep squat and Back lunges, and start properly activating the core with Leg raises on the ground and Abdominal crunch with bent legs. These are simple exercises, but this is where you build the foundation that will allow you to progress safely in the following weeks.
Week 3–4Construction
What you will practise
In this phase, you will already be working with some basic exercises and a considerable number of repetitions, but you will also begin to introduce variations that improve body control and stability. The work with Isometric scapular protraction and Push-ups with scapular protraction will help you better understand the movement of the scapulae, which is very important for protecting the shoulders and making your Push-ups more solid. For the lower body, Isometric squat, Bulgarian squat, and Lunges increase the demand on the quadriceps, glutes, and hip stability, while the core continues to take on a bigger role with Leg raises on the ground and Abdominal crunch with extended arms.
Week 5–8Solidification
What you will practise
Over the next few weeks, you will learn new exercises that will help you gain strength and endurance to master bodyweight training. This phase marks a clear jump in intensity: you will no longer just accumulate repetitions, but will begin to work on more demanding variations such as Elbow push-ups, Explosive push-ups, Decline push-ups, Diamond push-ups, T push-ups, and Spartan push-ups. With this, you will develop different horizontal pushing patterns, upper-body power, and core control in increasingly demanding positions. The level also increases for the legs with Explosive squat, Partial single leg squat, and Bulgarian squat, strengthening the quadriceps, glutes, adductors, and unilateral stability.
Week 9–12Super Hero
What you will practise
With this phase, you will be doing advanced-level work. The routines, although they may seem simple because they are based on very well-known movements, have a high level of difficulty because the goal is to master the basic elements to the fullest. The high repetitions of Push-ups and Deep squat will test your muscular endurance and your ability to maintain consistent technique for a long time. At the same time, exercises such as Explosive push-ups, Explosive bulgarian squat, Decline push-ups, and Diamond push-ups increase the demand on the chest, shoulders, triceps, quadriceps, and glutes, combining strength, power, and body control.
Estimated end of the plan
Choose a valid date to preview your plan.
This date reflects the planned duration, not a guaranteed date for completing Superhero Training. Your progress may take additional weeks.
03 / Calisteniapp
Your first session, step by step.
Here is the first session of the program, so you have a reference for how the sessions are structured.
Estimated duration of 51 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.
The exercises you will discover.
Every movement that appears at least once across the program.
Push-ups
Deep squat
Leg raises on the ground
Incline push-ups
Back lunges
Abdominal crunch with bent legs
Isometric scapular protraction
Isometric squat
Russian twist
Push-ups with scapular protraction
Bulgarian squat
Abdominal crunch with extended arms
Burpees
Wide grip push-ups
Lunges
Mountain climbers
Elbow push-ups
Plank
Explosive push-ups
Decline push-ups
Explosive squat
Diamond push-ups
T push-ups
Partial single leg squat
Spartan push-ups
Sumo squat
Bent leg hip raises
Explosive bulgarian squat
Explosive switching lunges
Extended leg hip raises
Understand the reason behind each step.
- The program is designed to be done 3 days a week, with an extra day in case you want to add a fourth day.
- Use breaks between 30” and a minute and a half.
They train with Calisteniapp.
App reviews already published on our website. These are not specific to this program.
The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
From “one day” to your first session.
Download Calisteniapp on your phone.
Find Superhero Training and check its access options.
Review the terms shown in the app and start the first phase.
If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.
Before you start.
Is it mandatory to do the reinforcement routine?
No, only if you want to add an extra day of training or if you notice that you are stuck and need extra work.
What rest times to use?
We recommend using breaks of between 30" to 1'30". If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.
What requirements must I meet to be able to do this program?
You should be able to do 10-15 push-ups and 20 squats.
Every step counts.
Start with preparation. Follow the path. Give your progress time.
Available in Calisteniapp for iOS and Android.