Unleash your power. Build the athletic physique.
A straightforward approach combining basic bodyweight exercises, weighted calisthenics, compound fundamental weightlifting moves and running for strength, muscle development and cardiovascular performance.
The Breakdown
You will discover many workouts structured simply and logically for various situations you might find yourself in: for when you are outdoors with almost nothing at your disposal, for when you have a weighted vest, or even for when you are at the gym.
Simple routines based strictly on fundamental calisthenics for when you train outdoors and have no equipment other than a pull-up bar and perhaps a dip station. Minimalist workouts and highly effective.
Workouts that can be performed at the gym, as they are based on exercises involving free weights combined with bodyweight movements.
You will discover a variety of leg workouts designed to make you more athletic, stronger, and more powerful. Some are simple routines for when you only have 5 square meters of empty space, while others are meant for the gym, featuring a diverse range of highly effective fundamental and compound exercises.
I have added core workouts, as well as HIIT training based on calisthenics, sprints and running, designed to build a solid aerobic base, improve your VO2 max, and boost overall aerobic and anaerobic performance.
I have also put together a few weekly plans so you can understand how to properly structure a specific routine.
Each exercise includes a video demonstration showing the execution, proper form, and all the necessary explanations.
FAQ
Do I need a fully equipped gym membership?
The foundation of this program is basic bodyweight training and added resistance. You will need access to basic calisthenics equipment—such as a pull-up bar, parallel bars, and rings—along with some additional weights: weighted vest, a barbell, dumbbells, kettlebells. For aerobic development, the program utilizes outdoor environments, integrating flat or hill sprints, long runs.
You can still use the program even if you don’t own all of this equipment, as it features minimalist workouts. However, it will be a bit more limiting, and you won’t get the full, complete experience.
How advanced do I need to be to use this program?
You should have a basic foundation of movement and strength, but the training schemes are progressive, some workouts are easier than others. You will learn exactly how to scale the intensity, whether your goal is to add more reps to your weighted pull-ups or to improve your deadlifts.
Are there tutorials for the exercise techniques?
This program provides the actual training tables, progression schemes, and logical structure needed to effectively apply the techniques demonstrated in the videos.
You can still use the program even if you don’t own all of this equipment, as it features minimalist workouts. However, it will be a bit more limiting, and you won’t get the full, complete experience.
Is this training style safe and effective as I get older?
Absolutely. In fact, combining functional muscle building with cardiovascular conditioning is the gold standard for long-term health. The dual focus on maintaining strength and improving your aerobic capacity is designed specifically to support metabolic health, joint integrity, and overall longevity. It is about building a body that performs at a high level for decades.
You can still use the program even if you don’t own all of this equipment, as it features minimalist workouts. However, it will be a bit more limiting, and you won’t get the full, complete experience.
How do I access the program after purchasing?
The program is sent manually by the founder of Old School Calisthenics via email or WhatsApp, which can take anywhere from a few minutes to a few hours. Eventually, an automated system will be put in place.
What if I can't do advanced calisthenics?
The program contains 0 advanced calisthenics moves. So, no muscle-ups, front lever progressions etc. The core of the program is built around the fundamental movements—pull-ups, dips, push-ups, squats, lunges, deadlifts, leg raises, core work, plus variations.