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Calisteniapp / Hefesto

Hefesto: your step-by-step plan.

The hefesto is one of the most powerful strength movements in calisthenics, in which your biceps and shoulder strength will be paramount. In addition, you will test the preparation of your joints, your technique and your mobility.

Available in Calisteniapp for iOS and Android.

Explore my path
Hefesto

Objective

Manage to make at least one hefesto with good technique.

Frequence
See program guidance
First session duration
23 min
Program
23 estimated weeks

01 / Requirements

Required prerequisites

  • 5" Back lever

Necessary equipment

For this program you will need Low bar, Pull up bar. Leave room to practise the movements.

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 1–2Movement patterns

    What you will practise

    In this phase you will begin to build the technical foundation of the hefesto, becoming familiar with hand orientation, shoulder position, and the pulling path this movement requires. Working with Partial hefesto pull with support and Partial supine tucked back pull will help you understand how to generate force from an unusual position, while Supine tucked back lever and Skin the cat will improve your body awareness, shoulder mobility, and tolerance to extension. The goal here is not to move fast, but to learn to position yourself well and feel in control through every inch of the range of motion.

  2. Week 3–4Conditioning

    What you will practise

    In this phase we increase the specific conditioning and, for the first time, you clearly expand the range of motion with Full hefesto pull with support. This is an important step, because you are no longer just practicing partial patterns, but beginning to produce force through a range closer to the real movement. Back lever and Single leg back lever also raise the demand on the posterior chain, scapular depression, and shoulder stability, while you continue consolidating the biceps and forearm foundation that the hefesto requires.

  3. Week 5–6Injury prevention and reinforcement

    What you will practise

    This phase is aimed at reinforcing everything you have already built and reducing the risk of discomfort before moving into more aggressive progressions. No new movements are introduced, but there is a clear increase in the accumulated work in key exercises such as Full hefesto pull with support, Back lever, and Supine tucked back lever. This increase in volume strengthens the tendons, elbows, shoulders, and wrists, which is essential for a goal as demanding as the hefesto. Here you are consolidating specific endurance in supine pulling and shoulder extension positions, while also improving your ability to repeat efforts without losing control.

  4. Week 7–9Work volume and range of motion

    What you will practise

    In this phase you reach a very complete training volume and also increase the range of motion in the pushing portion with Korean dips with extension. This exercise plays a very important role because it demands greater shoulder opening and more precise control in the transition, bringing you closer to the real demands of the hefesto from another angle. Together with Full hefesto pull with support, you continue developing specific strength in shoulder extension and supine pulling patterns, while Back lever consolidates your ability to maintain body tension in advanced positions.

  5. Week 10–13Assisted hefesto

    What you will practise

    In this phase, a progression very close to the goal finally appears: Assisted hefesto on ground without support. This is an important change, because you begin practicing the mechanics of the movement with less assistance and with a much more realistic feeling of the pull. In addition, you unlock Supine back lever, an advanced position that shows your shoulders, biceps, and scapulae already have considerable preparation. This combination brings you much closer to the hefesto by improving both specific strength and confidence in the extended supine position.

  6. Week 14–17Eccentric work

    What you will practise

    In this phase you begin working on the final hefesto movement without assistance through Hefesto negatives. This is a key progression, because it teaches you to control the descent of the real movement, strengthening exactly the angles where the most force is needed. Eccentric work develops a great capacity for tension in the biceps, shoulders, forearms, and scapular muscles, while also improving your perception of the full range of motion. Keeping Assisted hefesto on ground without support and Supine back lever allows you to continue adding specific practice without losing quality volume.

  7. Week 18–23Hefesto

    What you will practise

    In this final phase you begin attempting the Hefesto. The goal now is to transfer all the accumulated strength and control into real reps, still relying on Hefesto negatives and Assisted hefesto on ground without support to keep refining the mechanics. Do not become obsessed with getting many reps: a single Hefesto rep with good technique is far more valuable than several disorganized attempts. Supine back lever, Supine waist pull-ups, and Elbow dips complete the preparation by reinforcing the biceps, shoulders, triceps, lats, and scapular stability at angles that are very useful for the final movement.

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 Hefesto. 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 23 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 hefesto is a movement that requires a good initial preparation, so I recommend you work hard on the first levels, allowing time for your joints and connective tissue to adapt to the different exercises.
  • The program is designed to be done twice a week, with an extra routine in case you want to do a third session.
  • The workouts focus on building strength, so you can use long rests of between 2' and 3', depending on how difficult the workout is for you.

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 Hefesto 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 intermediate breaks of between 2' to 3'. 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 must be able to do the back lever, dips and pull-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 “Hefesto” in Programs. If you already have the app, open the program directly.

I have the app: open Hefesto
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