Start here · Program
Zero to First Pull-Up
From hanging on the bar to your first clean strict rep. This is the exact sequence I give beginners who can't do one yet.
8 weeksBeginnerPull-up bar + band3 days / week
- Scapular control and dead-hang benchmarks
- Band-assisted reps and slow negatives, progressed weekly
- A test protocol so you know when you're ready for the strict rep
- Demo video for every movement
Start here · Program
Foundation: Push, Pull, Legs
Full-body bodyweight strength, three sessions a week. The base everything else I coach is built on.
12 weeksBeginner–intermediateBar + floor space3 days / week
- Push, pull and legs sessions with built-in progression rules
- Core work in every session
- Deload weeks placed where you actually need them
- A simple log format so you can see the weeks stacking up
Start here · Program
Lean & Strong Recomp
Strength training plus the calorie and protein framework I use to bring fat down while your lifts stay where they are.
12 weeksAll levelsBar + dip bars4 days / week
- Four-day strength split built around the big bodyweight movements
- Step-by-step calorie and protein setup, with adjustment rules
- Weekly weigh-in protocol and what each result means
- Plateau fixes for when the scale or the reps stall
Skill · Program
Muscle-Up Mastery
Explosive pulling, the transition, and false-grip work, in that order — the same skill I placed 2nd in at competition.
10 weeksIntermediate · 8+ strict pull-upsBar (rings optional)3–4 days / week
- High pull-up power work and chest-to-bar progressions
- Transition drills from low bar to full movement
- False-grip conditioning so your wrists survive the skill
- Troubleshooting chapter for the sticking point everyone hits
Skill · Program
Front Lever Blueprint
The tuck-to-full progression with straight-arm strength work and the hold timings I used in my own competition prep.
12 weeksIntermediate–advancedBar or rings3 days / week
- Every progression stage with a clear move-up standard
- Straight-arm pulling strength built alongside the holds
- Hold-time targets for each stage, tested weekly
- How to combine lever work with your regular pull training
Skill · Program
Planche Protocol
Straight-arm scapular strength, lean progressions and wrist conditioning, laid out across four blocks.
16 weeks · 4 blocksAdvancedParallettes + floor4 days / week
- Planche lean progressions with measurable lean angles
- Scapular strength work that carries the position
- Wrist and elbow conditioning built into every week
- Block tests so you only advance when the position is solid
Skill · Program
Handstand from Scratch
Wall work, wrist prep and freestanding balance, in daily 15-minute practice sessions that fit around your other training.
8 weeksAll levelsA wall + floor space15 min / day
- Daily practice structure — short enough to actually keep
- Wall progressions from chest-to-wall to freestanding entries
- Wrist prep and bail-out technique from day one
- Balance drills that fix the banana-back most people get stuck with
Mobility · Program
Bulletproof Shoulders
Fifteen minutes a day of scapular, rotator cuff and thoracic work. I wrote this for people who train hard overhead — like I do.
6 weeksAll levelsBand + wall15 min / day
- Daily routine that pairs with any strength program
- Scapular control drills for pull-ups, dips and handstands
- Thoracic mobility work for a better overhead position
- Warning-sign guide: what's tightness and what's a red flag
Mobility · Program
Move Better: 30-Day Reset
Hips, hamstrings and spine — thirty days of short sessions for anyone whose squat feels off after a day at a desk.
30 daysAll levelsFloor space only15–20 min / day
- A different short session every day for 30 days
- Hip and ankle work that shows up directly in your squat
- Hamstring and spine routines for desk-stiff bodies
- A maintenance routine to keep the gains after day 30
Nutrition · Guide
The Calisthenics Plate
How I set calories and protein for bodyweight training, with portion guides and a 30-meal rotation you can actually cook.
GuideAll levelsPDF
- The calorie and protein method I give my own clients
- Portion guides that work without a food scale
- 30-meal rotation with simple prep
- Adjustments for gaining, losing and maintaining
Nutrition · Guide
Lean-Out Meal Plans
Four weeks of meals at 1,800, 2,200 and 2,600 kcal — shopping list and prep schedule included for each level.
4 weeks of plansAll levelsPDF
- Three calorie levels — pick yours, or move between them
- Full shopping list for every week
- Prep schedule that keeps cooking under two hours a week
- Swap rules so you don't eat the same chicken twice a day
Nutrition · Free
Protein Cheat Sheet
One page of high-protein foods ranked by cost and convenience. Print it, put it on the fridge.
1 pageAll levelsPDF
- Protein per dollar and per 100 calories, ranked
- The cheap staples I build my own eating around