← Programs

Calisteniapp / GAP

GAP: your step-by-step plan.

Program for training the buttocks, legs and abs. Suitable for beginners, in which you will progress to an advanced level. Sculpt your body as you want and get a spectacular aesthetic.

Available in Calisteniapp for iOS and Android.

Explore my path
GAP

Objective

Increase muscle mass in legs, glutes and abs. Work the area with specific routines.

Frequence
See program guidance
First session duration
37 min
Program
16 estimated weeks

01 / Requirements

Required prerequisites

    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.

    1. Week 1–2Conditioning

      What you will practise

      In this phase, we will make sure you have a basic level of preparation in the muscles we are going to work throughout the program. You will perform simple exercises that will help you adapt to the workload and review technical execution from the start. The foundation will be built on fundamental patterns such as the Partial squat, Femoral bridge, and Plank, which activate the quadriceps, glutes, hamstrings, and core. This is not about going fast, but about learning to control each repetition, maintain a stable posture, and begin developing local muscular endurance.

    2. Week 3–5Construction

      What you will practise

      In this phase, we already work with some of the basic exercises using a considerable number of repetitions. In this way, you will give more intense work to the muscles we are interested in, especially the glutes, quadriceps, hamstrings, calves, and abdominals. The Squat, Lunges, and Single leg box step-ups begin to take on a bigger role, which improves both leg strength and stability in unilateral support. In addition, Extended leg hip raises and Femoral bridge with elevation increase the demand on the posterior chain and pelvic control.

    3. Week 6–8Solidification

      What you will practise

      In this phase, you will notice that the intensity increases quite a lot, especially in the glute work. Work on the main routines for at least 3 weeks before moving on to the next phase. The introduction of the Deep squat, Sumo squat, and Single leg femoral bridge makes the stimulus more complete and specific, combining bilateral and unilateral work to gain strength, muscle mass, and control. The Deep squat emphasizes mobility and the full knee and hip flexion pattern, while the Sumo squat places more of the work on the adductors and glutes. Meanwhile, the Single leg femoral bridge and its elevated version greatly increase the demand for pelvic stability and gluteus maximus activation.

    4. Week 9–12Advanced

      What you will practise

      With this phase, we will do advanced-level work. The routine will be quite hard, but it will give you great results if you maintain solid execution. Here, high volume is combined with more powerful movements such as the Explosive squat and Explosive bulgarian squat, which adds a component of speed strength and power to the previous hypertrophy work. You will continue developing the glutes, quadriceps, and hamstrings, but you will also improve your ability to produce force quickly, which is very useful for taking your lower body to the next level. Broad strides also increase glute involvement by working through a greater hip range.

    5. Week 13–16Finalization

      What you will practise

      By performing these routines correctly for at least 4 weeks, we will make sure to obtain the results we were looking for, with a routine so intense that it guarantees noticeable musculature in the legs, glutes, and abdominals. In this final phase, the goal is to integrate everything worked on previously and bring you closer to high-level movements such as the Assisted pistol squat, Box jumps, and Explosive switching lunges. The work combines unilateral strength, power, muscular endurance, and core control, with a high demand on the glutes, quadriceps, hamstrings, adductors, and abdominals. Double lunge and squat also appears, adding coordination and tolerance to effort in more complex sequences.

    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 GAP. 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 37 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 program is designed to be done at least 3 times a week, with an extra fourth routine if you want to add another day.
    • Recommended rest times: short - medium (between 30” and 1':30”).
    • Review the first phases and start with the one you consider appropriate for your level.
    • Remember to take diet into account for optimal results.
    • Your objective will be to complete the main routines and perform them for at least the time established for each phase.

    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 GAP 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 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 short – medium breaks (between 30” and 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?

    The first phases have very simple exercises, so there is no minimum requirement.

    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 “GAP” in Programs. If you already have the app, open the program directly.

    I have the app: open GAP
    App Store ↗Google Play ↗