Build significant mass while refining your body control and mobility.
Routines in this Program
L-Sit Progressions
You'll sharpen your balance and body control with focused handstand and ring hold practice — every rep is about precision, not fatigue.
Rest Day
A gentle recovery session to get your blood flowing and help your muscles bounce back faster. Expect light movement, easy stretches, and a calm, refreshing feel — no sweat required!
Upper Body Hypertrophy
A focused upper body session built around heavy, controlled pressing and pulling — you'll build serious strength and muscle while dialing in your technique for the weeks ahead. Expect steady, purposeful work that leaves you feeling strong, not wrecked.
Lower Body Foundation
Kick off your 28-day strength journey with a focused lower body session built around heavy squats and deadlifts. Expect to feel powerful and in control — today is all about moving well and setting the foundation for big gains ahead.
Rest Day
A gentle recovery session to get your blood flowing and help your muscles bounce back faster. Expect light movement, easy stretches, and a calm, refreshing feel — no sweat required!
Ring Stability & Pulling
Build a thicker, stronger back with ring rows and pull-up variations that hit every angle of your posterior chain. Controlled, form-focused reps set a solid foundation for the weeks ahead.
Rest Day
A gentle, restorative walk to get your blood flowing and help your muscles recover. Keep the pace easy and enjoy the movement — your body will thank you tomorrow!
Handstand Basics
A focused skill session to build your handstand balance and L-sit strength — slow, deliberate holds that lay the foundation for serious calisthenics. Quality reps only today!
Rest Day
A gentle recovery session to get your blood flowing and help your muscles bounce back faster. Expect light movement, easy stretches, and a calm, refreshing feel — no sweat required!
Full Body Mobility
Give your body the recovery it deserves with this deep stretch session targeting your hips and shoulders. You'll feel looser, more mobile, and ready to crush the week ahead.
Pressing Volume
A focused upper-body pushing session designed to build serious muscle endurance and strength. Expect a solid pump through your chest, shoulders, and triceps as you power through compound presses and targeted accessories!
Rest Day
A gentle, restorative stretch session to help your body recover and recharge. Move slowly, breathe deeply, and enjoy giving your muscles some well-earned love.
Posterior Chain Power
Time to build serious posterior chain strength! This session hammers your glutes and hamstrings with heavy barbell work, leaving you feeling powerful and accomplished from top to bottom.
L-Sit Progressions
A focused, quality-over-quantity session on the pull-up bar — expect to move slowly, feel every muscle engage, and walk away with sharper technique and serious body control. No rushing, just mastery.
Rest Day
A gentle, restorative stretch session to help your body recover and recharge. Move slowly, breathe deeply, and enjoy giving your muscles some well-earned love.
Dynamic Flexibility
Unlock your hips and open up your shoulders with this deep, satisfying stretch session. Expect to feel longer, looser, and more mobile by the time you're done.
Upper Body Strength
Time to test your limits — heavy barbell presses and ring dips will push your upper body strength to its peak. Expect serious work on your chest, shoulders, and triceps that leaves you feeling powerfully spent.
Rest Day
A gentle, restorative session to keep your blood flowing and your body feeling fresh. Light movement and easy mobility work to help you recover and come back stronger tomorrow.
Legs & Core Strength
This is your peak intensity leg day — heavy squats and loaded lunges to build serious lower body strength and size. Expect to push hard, feel the burn, and walk out knowing you gave it everything.
Rest Day
A gentle, restorative session to keep your blood flowing and your body feeling fresh. Light movement and easy mobility work to help you recover and come back stronger tomorrow.
Ring Pull & Core
Build a strong, wide back and powerful arms with this ring and bar-focused pulling session. Expect a satisfying pump as you combine pull-ups with core work and hit every angle of your upper back.
Rest Day
Give your body the love it deserves today! This gentle full-body stretch and mobility session will ease soreness, restore movement quality, and set you up strong for the week ahead.
Pulling Power
Time to build serious back width with heavy pull-ups and brutal row variations. Expect high intensity and that satisfying deep lat pump — this is where real strength is forged.
Handstand Control
Sharpen your gymnastics foundations with focused L-sit and ring support practice — quality holds and controlled tension will build the strength and body awareness you need to progress fast.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.