Zero to First Pull-Up
Hangs, scapular control, band eccentrics. The most-bought program on this site for a reason.
$49Buy
NASM Certified Trainer
Reps & Sets Champion
Elite Calisthenics Athlete
Train hard. Move better. Become unstoppable.
Elite calisthenics coaching designed to transform your body and your mindset. No equipment worship, no guesswork — just a plan, a coach, and proof it works.
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0Athletes coached
0Coaching experience
0Hit their 12-week goal
0YouTube community
Start here
Three ways in.
One destination.
Most people quit because they start at the wrong place. Pick the entry that matches where you are today — you can move up whenever you're ready.
Free
7-day starter challenge
A week of follow-along calisthenics you can do at home with a bar or a floor. Built to prove you're stronger than you think.
$0 No card
Send it to me
Self-paced
Structured programs
8–16 week plans with video for every rep, progression rules, and deload weeks already written in. Yours forever.
$49 From
See the programs
12 spots
1:1 with Casey
Online coaching
Your programming rewritten every week around your form videos, your schedule, and your recovery. Direct line to me.
$149 / month
Apply now
Meet your coach
I don't sell
workouts.
I build athletes.
I started on a rusted park bar with zero pull-ups and a lot of stubbornness. Nine years later I compete at the top of Reps & Sets, hold a NASM certification, and spend my days doing the thing I wish someone had done for me: taking the guesswork out.
Every athlete I coach gets the same three things — a plan that fits their real life, technique corrected before it becomes injury, and someone who notices when they go quiet.
NASM Certified Personal TrainerCert.
Reps & Sets ChampionTitle
Elite Calisthenics AthleteComp.
Transformation Specialist1200+
0Clients coached
0Tonnes of fat lost
0Years coaching
0Sessions programmed
0Goal completion
Training philosophy
Skill first.
Then load.
Calisthenics rewards patience and punishes ego. Everything I program follows the same four rules — they're the reason clients keep progressing after the honeymoon phase ends.
Rule 01
Earn the position
Nobody gets a planche by grinding push-ups. You train the exact shape, at a leverage you can hold clean, then shorten the lever.
Rule 02
Progress on paper
If you can't see last week's numbers, you're guessing. Every session is logged, and every jump in difficulty has a trigger.
Rule 03
Train the connective tissue
Tendons adapt slower than muscle. Wrist, elbow and scapular prep isn't optional — it's what keeps you training for decades.
Rule 04
Recover like it counts
Sleep, protein and deloads do the work you think the workout is doing. Your plan gets lighter on purpose, on schedule.
The standard
Where do you
actually stand?
Before you pick a program, get an honest number. Enter one set taken close to failure and see yourself on the same scale I use to place every athlete I coach.
UntrainedBeginnerIntermediateAdvancedElite
—
Your level
—
Reps to next level
—
Load moved (kg)
Move the slider to place yourself on the scale.
Programs
Built for a
specific outcome.
Every program is a full block — warm-ups, progressions, video demos, deloads and a printable log. Buy once, keep forever, repeat whenever.
All programsZero to First Pull-Up
Scapular control, band work and eccentrics that take you from hanging to a clean strict rep.
$49View
Front Lever Blueprint
The exact tuck-to-full progression, straight-arm strength work and hold timings I used to compete.
$89View
Lean & Strong Recomp
Bodyweight strength plus a calorie and protein framework that keeps your lifts while the weight drops.
$99 $129View
Client results
Proof, not
promises.
Real athletes, real timelines, permission on file. Drag the handle to see the difference 16 weeks of consistent work makes.
‹›
Marcus, 34 — -14 kg
Pull-ups 2 → 15
First muscle-up week 13
★★★★★
"I'd been stuck at three pull-ups for two years. Casey rebuilt my scapular work from scratch and I hit fifteen in four months. The weekly video reviews are worth the price on their own."
MMarcus D.
1:1 coaching · 16 weeks
1:1 coaching · 16 weeks
★★★★★
"I train at 5am before my kids wake up. Casey built the whole block around that and never once made me feel like I was behind. First handstand at 41."
PPriya S.
Academy member · 9 months
Academy member · 9 months
Calisthenics Academy
Train inside
the system.
The library, the community and the coaching in one place. Cancel any time — but almost nobody does.
Library
$19 / month
Everything you need to train well on your own.
- 400+ exercise video library
- New workout drop every week
- Mobility and warm-up routines
- Workout log and streak tracker
- Private Discord
- Form reviews
Most popular
Academy
$49 / month
Structured blocks, the community, and eyes on your form.
- Everything in Library
- All 9 premium programs included
- Private Discord with Casey
- Monthly group form review call
- Nutrition guides + macro plan
- Skill challenges and badges
1:1 Coaching
$149 / month
Your plan, rewritten weekly. Twelve spots, application only.
- Everything in Academy
- Programming built for you weekly
- Unlimited video form checks
- Weekly check-in + direct messaging
- Custom nutrition targets
- Monthly video call with Casey
Billed monthly · cancel in two clicks · 14-day money-back guarantee on every plan
Latest from YouTube
Free coaching,
every week.
480,000 people learn calisthenics here. Tutorials, mistakes I made so you don't have to, and full-length follow-alongs.
Subscribe on YouTube14:22
The pull-up mistake killing your progress
312K views · 6 days ago
22:05
Planche progressions, ranked worst to best
198K views · 3 weeks ago
08:47
He trained with me for 16 weeks. Watch what happened.
540K views · 1 month ago
@Caseythenics on Instagram
Daily reps, daily proof
The community
You'll train harder
with witnesses.
2,400 members inside the private Discord posting form checks, PRs and 5am check-ins. Skill challenges every month, and I'm in there most days.
2,400
Members
180+
Form checks / week
12
Live calls / year
31
Countries
Questions
Before you
commit.
If it isn't answered here, message me on Instagram — I read them all.
I can't do a single pull-up. Is this for me?+
That's the most common starting point I see. Zero to First Pull-Up assumes exactly that — you'll start with hangs, scapular pulls and band-assisted eccentrics. Most people get their first clean rep in six to ten weeks.
Do I need a gym or equipment?+
A pull-up bar and floor space covers 90% of everything I program. Rings and a set of bands unlock the rest. If you only have a park bar, say so on your application and I'll build around it.
How is coaching different from buying a program?+
A program is a fixed plan written for a category of person. Coaching is a plan written for you, rewritten every week based on the videos you send, how your sessions actually went, and what your week looks like. You also get form correction, which is the single fastest way to progress.
How much time per week do I need?+
Three sessions of 45–60 minutes is the floor for real progress. Academy blocks scale from three to five days. If you have less, tell me — I'd rather build you an honest two-day plan than watch you fail a four-day one.
What if it isn't working for me?+
Every plan and program has a 14-day money-back guarantee, no forms and no questions. Coaching is month to month — you can stop any time and keep everything already written for you.
Can you work around an injury?+
Often yes, with limits. I'm a NASM-certified trainer, not a medical professional, so anything acute or undiagnosed goes to a physio first. Once you're cleared, send me the restrictions and I'll program inside them.
Free · no card
The 7-day
starter challenge
Seven follow-along sessions, a mobility routine, and the exact progression chart I give new clients. One email a day for a week, then it's yours to keep.
Check your inbox — day one is on its way. Add coachcaseyfit@yahoo.com to your contacts so it doesn't land in promotions.
Join 38,000 people on the list. One useful email a week after that, unsubscribe any time.
Online coaching · 12 spots
Coached by
Casey.
One coach, twelve athletes, no assistants and no copy-paste plans. If you want someone genuinely in your corner for the next twelve weeks, this is it.
How it works
Four weeks in,
you'll feel the difference.
Step 01
Apply & assess
You fill in the form below, we get on a 30-minute call, and I test your movement, schedule and history before I promise anything.
Step 02
Your first block
Within 48 hours you get a written 4-week block in the app — every set, rep, tempo and rest, with a demo video attached to each movement.
Step 03
Film, send, correct
You upload your working sets. I review them and send back annotated notes, usually the same day. This is where most of the progress comes from.
Step 04
Weekly check-in
Every Sunday: your numbers, photos, sleep and energy in one report. I rewrite next week around what actually happened, not what was planned.
What you get
Everything,
in one place.
Weekly programming
Unlimited form reviews
Custom macro targets
Direct message access
Progress analytics
Monthly video call
Full Academy access
Injury-aware planning
Application
Tell me where
you're starting.
Takes about three minutes. I read every application personally and reply within two working days — including when I think coaching isn't the right fit for you yet.
01 · About you02 · Your goals03 · Logistics
Application received. I'll reply to your inbox within two working days with a link to book your call.
Programs & nutrition
Buy once.
Train for years.
Nine complete training blocks and three nutrition guides. Every one includes video for every movement, progression rules, deload weeks and a printable log.
Foundation: Push, Pull, Legs
Build the base nobody wants to build. Full-body bodyweight strength with three sessions a week.
$39Buy
Lean & Strong Recomp
Strength work plus a calorie and protein framework that protects your lifts while the weight comes off.
$99 $129Buy
Muscle-Up Mastery
Explosive pulling, transition drills and the false grip work that finally makes it click.
$69Buy
Front Lever Blueprint
Tuck to full, straight-arm strength and hold timings — the exact block I used before nationals.
$89Buy
Planche Protocol
Straight-arm scapular strength, lean progressions and wrist conditioning across four blocks.
$119Buy
Handstand from Scratch
Wall work, wrist prep and freestanding balance in daily 15-minute practice sessions.
$59Buy
Bulletproof Shoulders
Fifteen minutes a day of scapular, rotator cuff and thoracic work. Built for people who train hard overhead.
$29Buy
Move Better: 30-Day Reset
Hips, hamstrings and spine. For anyone who sits eight hours then wonders why the squat feels wrong.
$29Buy
Best value
The complete
library
All nine programs, all three nutrition guides, lifetime updates. $621 of material for less than the price of four.
$249One payment
Lifetime access
Get the bundle
Lifetime access
14-day money-back guarantee. Secure checkout via Stripe.
Nutrition
Eat for the
work you're doing.
No banned foods, no shakes to buy. Just calories, protein and a structure you can keep when life gets loud.
Guide
The Calisthenics Plate
How to set calories and protein for bodyweight training, with portion guides and a 30-meal rotation.
$29Get it
Guide
Lean-Out Meal Plans
Four weeks of meals at 1,800 / 2,200 / 2,600 kcal with a shopping list and prep schedule for each.
$39Get it
Free
Protein Cheat Sheet
A one-page reference of high-protein foods by cost and convenience. Stick it on the fridge.
$0Download
Nutrition guidance here is general and built for healthy adults training regularly. If you have a medical condition or a history of disordered eating, work with a registered dietitian instead — I'm happy to point you towards one.
Calisthenics Academy
The whole
system.
A structured library, a training log, monthly skill challenges and 2,400 people who show up. Seven days free, then $49 a month.
01 · Library
400+ exercise videos
Every movement filmed from two angles with cues, common mistakes and three regressions. Searchable by muscle, skill and equipment.
02 · Blocks
Nine full programs
All premium programs included while you're a member, plus a new four-week block written for members every month.
03 · Tracking
Log, streaks, photos
Session log with automatic PR detection, body measurements, progress photos and a streak that's genuinely hard to break.
04 · Community
Private Discord
Form-check channel, accountability pods by timezone, and me answering questions most days of the week.
05 · Live
Monthly form call
Ninety minutes, cameras on, we go through submitted clips one at a time. Recorded if your timezone is brutal.
06 · Nutrition
Plans and macros
Your calorie and protein targets, the meal plan library, and a quarterly recalculation as your weight changes.
Inside the app
Your training,
on one screen.
Today's session, this week's volume, your current skill challenge and the streak you're protecting. Open it, train, tick it off.
Workout log
Body measurements
Photo timeline
Badges & streaks
Skill challenges
Earn the badge.
Then earn the next one.
10
Strict pull-ups
60s
Handstand hold
1
Clean muscle-up
5s
Full front lever
Free training tools
Numbers beat
feelings.
Build a session, place yourself on the strength scale, set your calories, run your intervals. All free, nothing to install.
Generated from the same progression rules I use when writing client blocks. Warm up first, stop two reps short of failure on skill work.
—
Blocks
—
Working sets
—
Est. minutes
Pick your focus and press build — your session appears here.
UntrainedBeginnerIntermediateAdvancedElite
—
Your level
—
Reps to next level
—
Load moved (kg)
Move the slider to place yourself on the scale.
0Daily calories
Maintain
Maintain
0
g protein
0
g carbs
0
g fat
0
BMR (kcal)
0
BMI
Estimates from the Mifflin-St Jeor equation — a starting point, not a prescription. Track for two weeks, then adjust by 10% based on what the scale and the mirror actually do. If you have a medical condition or a history of disordered eating, speak to a doctor or registered dietitian before changing your intake.
Ready
00:30
Round 1 of 8
Tabata: 20 / 10 × 8. EMOM: set work to 60, rest to 0. Ladder finisher: 40 / 20 × 10.
Also free
Small tools,
daily habits.
Water intake
0 / 3000 ml
Today's checklist
0 of 4 done. Pick the easiest one first.
Weighted calisthenics 1RM
0 kg est. 1RM
Epley formula, added load only. Bodyweight not included.
Transformations
1,247 people.
Same method.
Every photo published with permission and every timeline honest. Nobody here got their result in six weeks, and nobody needed a supplement stack to do it.
0Clients coached
0Tonnes of fat lost
0First muscle-ups
0Sessions programmed
0Goal completion
Week 01Week 20
‹›
Dan, 29 — -19 kgDips 0 → 2220 weeks
Week 01Week 32
‹›
Aisha, 26 — +6 kg muscleFirst front lever32 weeks
In their words
What actually
changed.
★★★★★
"Three years of random YouTube workouts got me nowhere. Twelve weeks of a real plan got me a muscle-up. The difference was never effort — it was order."
DDan R.
1:1 coaching
1:1 coaching
★★★★★
"Casey caught a shoulder issue in a form video before it became a real injury. He rebuilt my whole pressing block around it. I've trained pain-free since."
AAisha K.
Academy member
Academy member
★★★★★
"The weekly check-in is the thing. Knowing someone reads it on Sunday changed how I trained on Wednesday."
JJonas M.
1:1 coaching · 8 months
1:1 coaching · 8 months
★★★★★
"I bought the Front Lever Blueprint expecting a PDF. It's a full course. Held my first clean full lever in week eleven."
SSam T.
Program buyer
Program buyer
★★★★★
"Down 14 kg and I still eat rice and bread every day. That alone tells you what kind of coach he is."
LLeo P.
Lean & Strong Recomp
Lean & Strong Recomp
★★★★★
"I'm 52. I assumed the skills were closed to me. I have a 30-second handstand and I'm not done."
RRavi N.
Academy member
Academy member
Credentials & press
Verified, not claimed
NASM
Certified Personal Trainer
Competition
Reps & Sets Champion
Athlete
Elite Calisthenics
Rating
4.9 / 5 · 212 reviews
Playlists
Start where
you are.
Journal
Longer
thoughts.
Training theory, nutrition without the noise, and the occasional honest post about what didn't work.
Training · 8 min read
Why your pull-up stalls at seven reps
The three-part fix: grip endurance, scapular timing, and the fact that you're training the same rep range every week.
Nutrition · 6 min read
Protein targets for bodyweight athletes
What the research actually supports, why 1.6 g/kg is the number that matters, and how to hit it on a normal budget.
Mindset · 5 min read
The two-week rule that saved my training
How I stopped program-hopping, and the question I ask every client who wants to change plans.
The Caseythenics Podcast
Long-form,
every Thursday.
Conversations with athletes, physios and coaches — plus solo episodes answering the questions that come up most in the Discord.
Ep. 84 · 58 min
Training around a full-time job
Ep. 83 · 71 min
A physio on shoulder health for calisthenics
Ep. 82 · 44 min
Why most fat-loss plans fail in week five
Shop
Kit that
earns its place.
Merch I actually wear and equipment I actually use. Nothing here exists because a brand paid for it — affiliate links are marked.
Apparel
Caseythenics merch
Equipment
What I train with
Resistance band set
$45 · affiliate
$45 · affiliate
Doorway pull-up bar
$59 · affiliate
$59 · affiliate
Wooden gymnastic rings
$49 · affiliate
$49 · affiliate
Dip belt
$38 · affiliate
$38 · affiliate
Affiliate links pay me a small commission at no cost to you. I only list gear I've trained with for at least six months.
Book & contact
Let's talk
about your goal.
Thirty minutes, no pitch. We look at where you are, where you want to be, and whether I'm the right person to get you there.
Free · 30 min
Discovery call
For anyone considering coaching. We cover your history, your schedule and what a realistic twelve weeks looks like.
Book a time$79 · 60 min
Movement assessment
Send video in advance, then a full session on your pull-up, dip, squat and overhead position with a written action plan after.
Book a timeEnquiry
Corporate & speaking
Workplace wellness sessions, event appearances and brand partnerships. Rate card sent on request.
Send detailsAvailability
Pick a slot.
That's it.
Calls run Tuesday to Thursday. You'll get a confirmation email with a video link and three short questions to answer beforehand so we don't waste the first ten minutes.
Calendly embeds here on the live site — connect your account and the real slots appear in this panel.
Contact
Or just
send a message.
Fastest reply is Instagram DM. For partnerships, press or corporate work, use the form and I'll get back to you within two working days.
Message sent. You'll get a reply within two working days — check your spam folder if it's quiet.