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Calisteniapp / Calisthenics requirements

Calisthenics requirements: your step-by-step plan.

The calisthenics requirements are routines that help you measure your progress and your current level, setting a goal to meet to exceed a certain level. The idea is that you prepare for each level for a while and when you think you can beat it, give it a try. They are routines that must be finished before a time limit, you must complete the marked repetitions of each exercise, but you do not have to do them all in a single series, but you can divide the repetitions as much as necessary. On the other hand, the order of the exercises must be respected.

Available in Calisteniapp for iOS and Android.

Explore my path
Calisthenics requirements

Objective

Being able to complete different goals that will help you evaluate your general level in calisthenics.

Frequence
See program guidance
First session duration
9 min
Program
14 estimated weeks

01 / Requirements

Required prerequisites

  • × 5 Muscle up

Necessary equipment

For this program you will need Pull up bar, Parallettes.

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.

  1. Week 1–4Solid calisthenic

    What you will practise

    In this phase, you will show that you are capable of performing the basic and characteristic calisthenics exercises with ease, including the Muscle up as an intermediate-advanced movement. The goal here is to build a very solid foundation of pulling, pushing, and legs, combining muscular endurance with power. Prone pull-ups, Dips, and Assisted handstand push-ups will demand scapular control and strength in the shoulders, chest, triceps, and back, while the Squat and its explosive variation will strengthen your legs and overall work capacity.

  2. Week 5–8Advanced skills mastery

    What you will practise

    In this phase, you will show that you are capable of correctly performing advanced skills such as the Back lever, Frog to handstand, or the Pistol squat. The work stops focusing only on completing reps and begins to demand more body control, full-body tension, and coordination. Here you will train vertical pushing patterns, inverted stability, unilateral leg strength, and a very demanding isometric pull for the lats, shoulders, arms, and core.

  3. Week 9–14Calisthenic excellence

    What you will practise

    In this phase, you will have to show that you can not only perform advanced exercises of all kinds, but also perform a large number of them in a short time. It is the most complete and demanding phase of the program, because it combines maximum relative strength, muscular endurance, isometric control, and technical mastery in high-level movements. The Front lever, Straddle planche, and L-sit to handstand represent an enormous demand on the core, shoulders, back, and the ability to transmit force with the whole body as one unit.

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 Calisthenics requirements. 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 9 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.

Understand the reason behind each step.

  • The main routine of each phase is a challenge that you must complete in the indicated time. Booster routines help you work toward that goal.
  • This program is to measure your abilities, not to be used as regular training.

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.
Roberto Duarte
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.
Maite Ruiz

From “one day” to your first session.

  1. Download Calisteniapp on your phone.

  2. Find Calisthenics requirements and check its access options.

  3. 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 reinforcement routines?

No, in this program the reinforcement routines are for you to use if you have problems completing the main routine and need extra help.

What requirements must I meet to be able to do this program?

For the first test you must be able to do muscle up and be able to do exercises such as pull-ups, dips or push-ups with ease.

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “Calisthenics requirements” in Programs. If you already have the app, open the program directly.

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