Full Body
Full body training — compound fundamentals for balanced development of strength, endurance, and coordination.
Push / Pull / Legs
Classic Push/Pull/Legs split: balances frequency, volume, and recovery for maximum strength and mass gains.
Upper / Lower
Effective system alternating upper and lower body days — optimal for 3–4 sessions per week.
Split Classic
Classic bodybuilding split by muscle groups: chest/triceps, back/biceps, legs, and shoulders. For advanced athletes.
Skill Learning Plans (Elements)
Master 29 calisthenics skills: push-ups, pull-ups, handstands, muscle-ups, and planche progressions.