With this EVO routine, you can work to master the handstand. Specifically, you will progress until you can hold it for at least 15 seconds.

**Requirements**

This EVO routine and its level tests are designed so that you can start as a beginner, so being able to hold an assisted handstand against the wall for 5 seconds will be enough.

**Equipment needed**

No equipment of any kind is necessary.

**Planning**

Perform this EVO routine between 1 and 3 times a week, depending on the importance you want to give to the goal of getting the handstand. If you combine it with other workouts, this EVO routine can serve as a push day and a shoulder, pec, and triceps day.

**Rest times**

The goal of this EVO routine is to improve skill and strength, so the breaks don't need to be short. You can use from 1 minute when the routine is simple to 2 minutes 30 seconds when it gets more complicated.

**To consider**

In this EVO routine, you will learn to do a handstand by impulse, not a handstand by strength. For the handstand by strength, you have two specific Training Programs in the programs section. This EVO routine ends at the handstand; it doesn't progress to progressions like handstand push-ups or handstand presses. For these goals, you have the Handstand Press program or the Planche EVO routine.

Handstand

In this EVO routine, we will work to master the planche, from its simplest progressions such as the tucked planche, through the Straddle Planche, and ending in the Full Planche.

**Requirements**

You will need to be able to hold an assisted handstand against the wall for 10 seconds, do 6 short assisted handstand push-ups, and hold a frog stand for 6 seconds. The level test will adjust the routine to your initial capacity.

**Equipment needed**

You can do this EVO routine at home without any equipment, although having a pair of parallettes would make some exercises easier to perform.

**Planning**

Do this EVO routine between 1 and 3 times a week, depending on the importance you want to give to learning this skill in your planning. If you have a routine divided by muscle groups or by push-pull-leg, you can use this EVO routine as a push day or a shoulder day.

**Rest times**

The goal of this EVO routine is to improve skill and strength, so the breaks don't need to be short. You can use from 1' when the routine is simple to 3' when it gets more complicated, being able to reach up to 5' when you are in the final stages.

**To consider**

The planche is one of the calisthenics skills that can be more difficult to achieve, depending on your physique and your initial level, so don't be in a hurry, work with patience, and when the routine is really difficult, try to progress very little by little, increasing rest times if necessary. In this EVO routine, you will not learn skills superior to the full planche, such as the Maltese or the full planche press.

Planche

This EVO routine is designed to work on the shoulders, specifically its front part, and triceps. The pectoral will also receive some work since the exercises are pushing.  

**Requirements**  

You must be able to do at least 5 push-ups and 4 sphinx push-ups, the level test will adapt the routine to your ability.  

**Equipment needed**  

No equipment is needed for this EVO routine.  

**Planning**  

Do this EVO routine for Shoulder Day 1-2 times a week. Keep in mind that most of the exercises also work the chest, so don't do it close to chest day. If your training is of the 'push, pull, leg' type, this EVO routine serves as a push day.  

**Rest times**  

The goal of this EVO routine is hypertrophy, so you can take intermediate breaks, from 45 seconds when the routines are easy for you, up to 2 minutes when they are complicated. In case you are already at a very advanced level, you can extend the breaks up to 3-5 minutes.  

**To consider**  

We will work with basic repetition exercises, without learning skills such as handstands, planches, and others. For these movements, you have both specific training programs and EVO routines dedicated to each one of them.

Shoulders and triceps muscle building

This EVO routine is designed to work the muscles of the legs, including quadriceps, hamstrings, glutes, and calves.

**Requirements**

You must be able to do at least 8 squats. The level test will adapt the routine to your ability.

**Equipment needed**

No equipment is needed for this EVO routine.

**Planning**

Do this EVO routine between 1 and 3 times a week, depending on the priority you want to give to leg work.

**Rest times**

The goal of this EVO routine is hypertrophy, so you can take intermediate breaks, from 45" when the routines are easy for you, up to 2' when they are complicated. In case you are already at an advanced level, you can extend the breaks up to 3-5 minutes.

**To consider**

Working the legs with calisthenics requires a fairly high volume of work and using difficult exercises, which you will notice as you progress through the routine. With this EVO routine, you will learn skills like the pistol squat or the airborne squat.

Legs muscle building

This EVO routine is designed to work the back, specifically focusing on the lats, and the biceps. There will also be some rear delts, mid and lower trapezius, and forearm work.

**Requirements**

Designed so that you can start as a beginner, intermediate or advanced, the minimum requirement is that you can do at least 5 Australian pull-ups and at least one pronated negative pull-up. The level test will adapt the routine to your ability.

**Equipment needed**

You will need a low bar to do Australians and a pull-up bar.

**Planning**

Do this EVO routine for Back Day 1-2 times a week. If your training is of the 'push, pull, leg' type, it works for you on pull day.

**Rest times**

The goal of this EVO routine is hypertrophy, so you can take intermediate breaks, from 45 seconds when the routines are easy for you, up to 2 minutes when they are complicated. In case you are already at a very advanced level, you can extend the breaks up to 3-5 minutes.

**To consider**

We will work with basic repetition exercises, mainly pull-ups of all kinds, without learning skills such as the muscle-up or the front lever. For those movements, you have both specific training programs and EVO routines dedicated to each of them.

Back and biceps muscle building

This EVO routine is designed to work the cardiovascular system, ideal for people who want to improve their health, burn extra calories, and sweat a little. Many people use cardio as a tool in weight loss and fat-burning strategies, so it works perfectly for that too.

**Requirements**

You must be able to do 8 repetitions of reverse lunges and mountain climbers for 20 seconds.

**Equipment needed**

No equipment is needed for this EVO routine.

**Planning**

Perform this routine between 1 and 3 times a week, depending on how you have structured your training.

**Rest times**

For cardio routines, the ideal is to use short breaks, between 15" and 1' maximum, depending on how difficult the routine is for you.

**To consider**

If you've never done routines of this type, you don't have good stamina, or you haven't worked on it for a long time, take it easy, start with long breaks and gradually reduce them over time.

Cardio

This EVO routine is designed to work the upper and lower chest and triceps. There will also be some shoulder work in the front.

**Requirements**

You can start this EVO routine as a beginner, so you only need to be able to do 5 push-ups on your knees.

**Equipment needed**

You will not need equipment for this EVO routine.

**Planning**

Do this EVO routine for Chest Day 1-2 times a week. If your training is of the "push, pull, legs" type, it works for you on push day.

**Rest times**

The goal of this EVO routine is hypertrophy, so you can take intermediate breaks, from 45 seconds when the routines are easy for you, up to 2 minutes when they are complicated. In case you are already at a very advanced level, you can extend the breaks up to 3-5 minutes.

**To consider**

To keep the work intense as you progress through the routine, you'll learn skills like clap push-ups, superman push-ups, and one-arm push-ups, among others.

Chest and triceps muscle building

In this EVO routine, we will work to master the front lever, specifically until you are able to do sets of 10".

**Requirements**

You must be able to do at least 5 pull-ups. The level test will adjust the routine to your initial capacity.

**Equipment needed**

Chin-up bar.

**Planning**

Do this EVO routine between 1 and 3 times a week, depending on the importance you want to give to learning this skill in your planning. If you have a routine divided by muscle groups or by push - pull - leg, you can use this EVO routine as a pull or back and biceps day.

**Rest times**

The goal of this EVO routine is to improve skill and strength, so the breaks don't need to be short. You can use from 1' when the routine is simple to 3' when it gets more complicated, being able to reach up to 5' when you are in the final stages.

**To consider**

The front lever is one of the calisthenics skills that can be more difficult to achieve, depending on your physique and your initial level, so don't be in a hurry. Work patiently, and when the routine is really difficult, try to progress very little by little, increasing rest times if necessary. In this EVO routine, you will not learn skills superior to the front lever, such as front lever pull-ups or the victorian.

Front Lever

This EVO routine is designed to work the muscles of the abdominal, lower back, and hip flexors without the need for equipment.

**Requirements**

You can start this EVO routine as a beginner, so there is no minimum requirement.

**Equipment needed**

No equipment is needed for this EVO routine.

**Planning**

Perform this routine between 1 and 3 times a week, depending on the priority you want to give to abs work. Normally, this work is complementary to the rest of your routines and not the main part of your training.

**Rest times**

We recommend using short rest times between 20" and 1'30", depending on how difficult the routine is for you.

**To consider**

Remember that if your goal is to have visible abs, you should not only train them, but you should accompany them with a diet that allows you to have a low body fat percentage.

Core at home

This EVO routine is designed to work the muscles of the abdominal, lower back, and hip flexors with the normal equipment of a calisthenics park.

**Requirements**

You can start this EVO routine as a beginner, so there is no minimum requirement.

**Equipment needed**

Pull-up bar and parallel bars.

**Planning**

Perform this routine between 1 and 3 times a week, depending on the priority you want to give to abdominal work. Normally, this work is complementary to the rest of your routines and not the main part of your training.

**Rest times**

We recommend using short rest times of between 20" and 1'30", depending on how difficult the routine is for you, being able to reach 2' or 3' when you are at an advanced level.

**To consider**

Remember that if your goal is to have visible abs, you should not only train them but also accompany them with a diet that allows you to have a low body fat percentage. If you want to do abdominal work without the need for equipment, you have the EVO routine of Core At Home.

Core at the park

In this EVO routine, we will work so that you can get the Muscle-up, reaching the point where you can do at least 5 repetitions. Once you get it, we will also work on some variants such as the close-grip, wide-grip, or supine-grip.

**Requirements**

You can start this EVO routine as a complete beginner, although we recommend being able to do at least a few repetitions of pull-ups and chin-ups.

**Equipment needed**

You will need a pull-up bar and some parallel bars.

**Planning**

Perform this EVO routine between 1 and 3 times a week, depending on the importance you want to give to the goal of getting the Muscle-up. If you combine it with other workouts, this EVO routine can fulfill the role of an upper body day.

**Rest times**

The goal of this EVO routine is to improve skill and strength, so the breaks don't need to be short. You can use from 1 minute when the routine is simple to 3 minutes when it gets more complicated.

**To consider**

In this EVO routine, you will learn to do the Muscle-up and some variants with different grips. You'll also learn how to do some explosive pull-up variations like clap pull-ups.

Your first muscle up

In this EVO routine, we work together on two calisthenics skills that have many points in common. Both the muscles involved, as well as many of the exercises that are used as progressions, and some technical aspects will help you obtain both movements with a single routine.  

**Requirements**  

We recommend being able to do at least 10 parallel knee raises and 5 dips. The level test will adjust the routine to your ability.  

**Equipment needed**  

You will need a pull-up bar and parallel bars.  

**Planning**  

Do this EVO routine between 1 and 3 times a week, depending on the importance you want to give to learning these skills in your planning. If you do your training divided by muscle groups or push-pull, this EVO routine serves as a push day or a pectoral and triceps day. Although it also includes some abdominal work, mobility, and flexibility.  

**Rest times**  

The goal of this EVO routine is to improve skill and strength, so the breaks don't need to be short. You can use from 1' when the routine is simple to 3' when it gets more complicated.  

**To consider**  

These movements need a certain flexibility and mobility that we have included in the development of this EVO routine, but you can give it some extra work if you feel you need it.

V-sit + Impossible dip

In this EVO routine, we will work to master the back lever, specifically until we are able to do sets of more than 10 seconds.

**Requirements**

You must be able to do at least 10 push-ups and hold a pike on the bar for at least 5 seconds.

**Equipment needed**

You will need a pull-up bar.

**Planning**

Do this EVO routine between 1 and 3 times a week, depending on the importance you want to give to learning this skill in your planning.

**Rest times**

The goal of this EVO routine is to improve skill and strength, so the breaks don't need to be short. You can use from 1 minute when the routine is simple to 3 minutes when it gets more complicated.

**To consider**

The back lever needs a certain flexibility and mobility that we have included in the development of this EVO routine, but you can give it some extra work if you feel you need it.

Back lever

In this EVO routine, we will work to achieve the Hefesto, starting from the simplest progressions and with joint and mobility preparation.

**Requirements**

You should be able to do at least the back lever and 10 pull-ups.

**Equipment needed**

You will need a pull-up bar, low bar, and parallel bars.

**Planning**

Do this EVO routine between 1 and 2 times a week, depending on the importance you want to give to learning this skill in your planning.

**Rest times**

The goal of this EVO routine is to improve skill and strength, so the breaks don't need to be short. You can use from 1' when the routine is simple to 3' when it gets more complicated, being able to reach up to 5' when you are in the final stages.

**To consider**

The Hefesto is a very demanding exercise for the joints, remember to warm up well and not skip mobility exercises. If you think you need extra work in this regard, you can use the specific EVO routine, Programs and individual routines for it.

Hefesto

In this EVO routine, we will learn to do pull-ups with one hand, specifically until you are able to do 6 repetitions with each arm.

**Requirements**

You can start this EVO routine as a beginner, but we recommend that you be able to do at least 5 pull-ups.

**Equipment needed**

You will need a pull-up bar and a low bar for Australian pull-ups.

**Planning**

Do this EVO routine between 1 and 3 times a week, depending on the importance you want to give to learning this skill in your planning. If you divide your training by push - pull - leg, this EVO routine can be used as a pull day, and if you divide your training by muscle groups, this EVO routine can be used as a back and biceps day.

**Rest times**

The goal of this EVO routine is to improve skill and strength, so the breaks don't need to be short. You can use from 1:30" when the routine is easy to 3-5' when it gets more complicated.

**To consider**

We recommend always working with both sides in unilateral exercises.

One arm pull-up

With this EVO routine, you will be able to work to master the flag or human flag, specifically until you are able to do 10" on each side.

**Requirements**

You must be able to do at least 7 pull-ups and 15 push-ups to start this EVO routine.

**Equipment needed**

You will need a swedish ladder or similar where to perform the flag and its progressions, and a pull-up bar.

**Planning**

Do this EVO routine between 1 and 3 times a week, depending on the importance you want to give to learning this skill in your planning.

**Rest times**

The goal of this EVO routine is to improve skill and strength, so the breaks don't need to be short. You can use from 1' when the routine is simple, to 2'30" when it gets more complicated.

**To consider**

We recommend learning the progressions and the flag from both sides, although this approach is more difficult and slow. If you prefer to advance faster, you can do the progressions and the flag itself only on the good side.

Flag

One of the most common problems people encounter today is poor posture, especially a hunched upper back and forward head. In this EVO routine, we will carry out exercises that will help us solve (or prevent, if applicable) this problem, working on the muscles that need to be toned and stretching the muscles that are overloaded. In addition, we will also add complementary work to ensure good posture in the hip area.

**Requirements**

There are no minimum requirements to do this EVO routine.

**Equipment needed**

You will need elastic bands to perform this EVO routine.

**Planning**

If you already have posture problems, do this routine 2-3 times a week until you correct them. From there, or if you just want to prevent these problems, use this routine as a complement 1 time a week.

**Rest times**

You can use short rest times, between 30" and 1'.

**To consider**

We will work the muscles of the upper back: middle and lower trapezius, rear deltoids, etc. And we will stretch the pectoral, lat, and flexor muscles of the neck. For the hip area, we will work on hamstrings, glutes, and abdominals, and we will stretch hip flexors.

Posture improvement

In this EVO routine, we will work with the rings to learn and master different exercises and improve the strength and muscle mass of the upper body.

**Requirements**

You can start this EVO routine as a beginner. The level test will adapt the routine to your ability.

**Equipment needed**

You will need some rings that you can adjust to different heights.

**Planning**

Perform this routine between 1 and 4 times a week, depending on whether you combine it with other workouts or not. If your plan is torso - legs, this EVO routine can be used as a torso day.

**Rest times**

This EVO routine has a strength-hypertrophy goal, so you can use intermediate rests between 1:30" and 3:00", depending on how difficult the routine is for you.

**To consider**

In this EVO routine, you will learn ring skills such as the muscle-up, some back and front lever progressions, and specific exercises.

Rings Mastering

In this EVO routine, we will carry out a full-body routine in sets in which we will make sure to work with the best exercises in an approach to increase muscle mass that does not create muscle imbalances.

**Requirements**

You can start this EVO routine whatever your level, with no requirements; the initial test will adapt the routine to your ability.

**Equipment needed**

You will need a pull-up bar and parallel bars.

**Planning**

You can do this routine between 1 and 4 times a week. If you have a plan in which you divide the workouts by muscle groups, you can use the full body as a complement.

**Rest times**

The goal of this EVO routine is hypertrophy, so you can take intermediate breaks, from 45 seconds when the routines are easy for you, up to 2 minutes when they are complicated. In case you are already at a very advanced level, you can extend the breaks up to 3-5 minutes.

**To consider**

In this EVO routine, we mainly work with basic exercises with repetitions, but you will also learn some skills such as muscle-ups, pistol squats, or one-arm push-ups.

Fullbody

With this EVO routine we will work the muscles of the upper body, emphasizing pectorals, lats, shoulders, biceps and triceps. Ideal for people who divide their workouts into torso-legs or people who do not require training the lower body. 

 **Requirements** 

 You can start this EVO routine as a beginner, intermediate or advanced. The level test will adjust the routine to your ability. 

 **Equipment needed** 

 You will need a pull-up bar and parallel bars. 

 **Planning** 

 Perform this EVO routine 2-3 times a week, depending on how you divide your training. 

 **Rest times** 

 The goal of this EVO routine is hypertrophy, so you can take intermediate breaks, from 45 seconds when the routines are easy for you, up to 2 minutes when they are challenging. In case you are already at a very advanced level, you can extend the breaks up to 3-5 minutes. 

 **To consider** 

 In this EVO routine we will work mainly with pull-ups, dips, push-ups and abdominal exercises. We will not learn skills like muscle-ups, back lever, etc. For these goals, use the EVO routine or corresponding programs.

Upper Body

In this EVO routine, we will work to improve your flexibility and mobility throughout the body, focusing on the points that are usually necessary for the practice of calisthenics and its advanced movements, and on the points that are necessary to maintain good health and functionality. In addition, we will work both actively with simple stretches and actively with movements in which you must use certain specific muscles.

**Requirements**

There are no requirements to do this EVO routine.

**Equipment needed**

You do not need equipment for this EVO routine.

**Planning**

Use this EVO routine between 1 and 3 times a week, depending on the importance you want to give it. Use it as a complement to the rest of your routines.

**Rest times**

Use short rest times between 15" and 30".

**To consider**

We will work on flexibility at the full body level, and some specific mobility elements such as scapular protraction and retraction, and posterior pelvic tilt.

Flexibility and mobility

In this EVO routine, we will work towards a total body hypertrophy goal, using a wide variety of exercises with kettlebells.

**Requirements**

There are no minimum requirements for this EVO routine, since you can use a weight that suits your level.

**Equipment needed**

You will need kettlebells of different weights.

**Planning**

Perform this EVO routine between 1 and 4 times a week, depending on whether you are combining it with other training or not.

**Rest times**

The goal of this EVO routine is hypertrophy, so you can take intermediate breaks, from 45 seconds when the routines are easy for you, up to 2 minutes when they are complicated. In case you are already at a very advanced level, you can extend the breaks up to 3-5 minutes.

**To consider**

Use in each exercise a weight with which you feel a work intensity of between 70 and 90% of your capacity. Try to always look for a weight with which you notice that it is intense work for you, but without it being too easy or too difficult.

Kettlebell bodybuilding

In this EVO routine, we will work towards a goal of building all the muscles of the legs, including the glutes, and the abdominals.

**Requirements**

As a requirement to start this EVO routine, you must be able to do at least 15 squats.

**Equipment needed**

You do not need any equipment for this EVO routine.

**Planning**

Do this EVO routine between 1 and 3 times a week, depending on how much you want to prioritize your glutes, abs and legs. If your planning is divided by muscle groups or by torso-leg, you can use this EVO routine for leg day.

**Rest times**

Use breaks between 30" and 1'30", depending on how difficult the routine is for you.

**To consider**

Remember that if you want to have well-defined abs and legs, apart from increasing your muscles, you must reduce your body fat percentage, accompanying your workouts with a diet suitable for your goals.

Glutes, abs and legs

With this EVO routine, we will work on the push movement pattern, both horizontal and vertical push. This means that we will work mainly the muscles of the pectorals, triceps, and anterior deltoids together. Ideal for people who divide their workouts into push - pull - legs. 

**Requirements**

To start this EVO routine, we recommend being able to complete at least three push-ups. 

**Equipment needed**

Parallel bars. 

**Planning**

Perform this EVO routine 1 or 2 times a week, depending on how you divide your training. 

**Rest times**

The goal of this EVO routine is hypertrophy, so you can take intermediate breaks, from 45" when the routines are easy for you, up to 2' when they are complicated. In case you are already at a very advanced level, you can extend the breaks up to 3-5 minutes. 

**To consider**

There may be times when you accumulate many sets of different types of push-ups and find it difficult to complete everything. Don't be in a hurry, use longer rest times, and keep completing what you can. Over time, you will still make progress.

EVO Routines