• Objective

  • Manage to make at least one hefesto with good technique.
  • Level

  • Intermediate
  • Duration

  • 23 Weeks
  • Frequence

  • 3 Days


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.

Must know

  • 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.

Required Material

  • Low bar
  • Pull up bar
  • Parallettes
  • Bodyweight


Being capable of doing:

  • 5 back lever

Phase 12 Weeks

Movement patterns

Phase 22 Weeks


Phase 32 Weeks

Injury prevention and reinforcement

Phase 43 Weeks

Work volume and range of motion

Phase 54 Weeks

Assisted hefesto

Phase 64 Weeks

Eccentric work

Phase 76 Weeks


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