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Bodyweight$10

Calisthenics Bundle

Pull-up to muscle-up — bodyweight strength progressions built for real gyms or parks.

A bodyweight-only path from solid pull-ups to clean muscle-ups, handstands, and pistol squats. Skill work, strength work, and the nutrition to support both.

Ask TJAI which to pick

Training framework

Three phases, twelve weeks.

Foundation (Weeks 1-4)

Pull-up volume, handstand wall holds

Skill (Weeks 5-8)

Explosive pulls, freestanding skills

Mastery (Weeks 9-12)

Muscle-up progressions, pistol work

Weekly template

Your training week, mapped

One row per training day. Repeat across the 12 weeks; the loading scheme below evolves.

1 · Mon

Pull / Push Skill

Pulling strength + handstand

  • Pull-up

    5 × max-1

  • Archer Pull-up

    3 × 4 per side

  • Handstand Wall Hold

    4 × 30s

  • Pike Push-up

    4 × 8

  • L-Sit

    4 × 20s

  • Active Hang

    3 × 30s

1 · Wed

Push / Core

Pressing + core

  • Dip

    5 × 8-10

  • Pseudo-planche Push-up

    4 × 6

  • Diamond Push-up

    3 × 12

  • Dragon Flag Negative

    3 × 5

  • Hollow Hold

    3 × 30s

1 · Fri

Lower / Explosive

Single-leg + jump

  • Pistol Squat Progression

    4 × 5 per leg

  • Shrimp Squat

    3 × 6 per leg

  • Box Jump

    5 × 5

  • Nordic Curl (assisted)

    3 × 6

  • Calf Raise (single-leg)

    3 × 12 per leg

1 · Sat

Skill Practice

Muscle-up + handstand walk

  • Muscle-up Transitions

    Quality over fatigue

    6 × 2

  • Handstand Walk Practice

    5 × 30s

  • False-grip Hold

    4 × 20s

  • Skin-the-cat

    3 × 3

Progression

How loads evolve over 12 weeks

Foundation · 1-4

Loading

Volume on pull-ups + pike push-ups, hold isometrics

Intensity cue

RPE 7 — clean reps, no kipping

Skill · 5-8

Loading

Explosive pulls, archer progressions, longer holds

Intensity cue

RPE 8 — every rep purposeful

Mastery · 9-12

Loading

Muscle-up attempts, freestanding handstand, pistol work

Intensity cue

RPE 8 — skill day stays fresh

Equipment

What you'll need

Warm-up

  • 5 min easy jog or jump rope
  • Scapular pull-ups · 3 × 8
  • Wrist circles + push-ups · 10
  • Hip flow · cossack squat × 8 per side
  • Pike walks · 3 × 10

Cool-down

  • 5 min easy spin or jog
  • Couch stretch · 60s per side
  • Ankle dorsiflexion · 10 reps per side
  • Nasal-only breathing · 3 minutes

Equipment

Pull-up bar (park or doorway)Parallel bars or sturdy chairsResistance bands (assist)Gymnastic rings (optional)Wall space for handstand

Nutrition framework

Athlete Maintenance Diet

Style
Lean performance
Protein target
0.9 g per lb bodyweight
Calorie bias
At maintenance

Light pre-training meal preferred. Bodyweight matters.

Recipe library

Six meals that match this diet

Picked to hit the macros above without spending all day in the kitchen.

Ingredients

  • · 1 cup rolled oats
  • · 1 cup non-fat Greek yogurt
  • · 1 scoop whey protein
  • · 1/2 cup mixed berries
  • · 1 tbsp honey · pinch cinnamon

Method

  1. 01Cook oats with 1.5 cups water until creamy.
  2. 02Off heat, stir in whey + cinnamon.
  3. 03Top with Greek yogurt, berries, drizzle of honey.
  4. 04Eat warm or chill overnight for grab-and-go.

Ingredients

  • · 6 oz lean ground turkey
  • · 6 large butter-lettuce leaves
  • · 1/4 cup shredded carrots · 2 scallions
  • · 1 tbsp soy sauce · 1 tsp sesame oil · 1 tsp rice vinegar
  • · 1 clove garlic · 1 tsp grated ginger

Method

  1. 01Sauté garlic + ginger in sesame oil, 30s.
  2. 02Add turkey, brown 4 min, drain fat.
  3. 03Stir in soy + vinegar, fold in carrots + scallions.
  4. 04Spoon into lettuce cups and serve.

Ingredients

  • · 6 oz chicken breast
  • · 1 cup cooked jasmine rice
  • · 1/2 cup black beans · 1/2 cup corn
  • · 1/4 avocado · 1/4 cup pico de gallo
  • · Lime · cumin · paprika · garlic powder

Method

  1. 01Season chicken with cumin, paprika, garlic, salt.
  2. 02Sear 4 min per side, rest 3 min, slice.
  3. 03Layer rice, beans, corn in a bowl.
  4. 04Top with chicken, avocado, pico, lime squeeze.

Ingredients

  • · 6 oz salmon fillet
  • · 1 medium sweet potato
  • · 2 cups broccoli florets
  • · 1 tbsp honey · 1 tbsp soy sauce · 1 clove garlic
  • · 1 tsp olive oil · sesame seeds

Method

  1. 01Roast cubed sweet potato 20 min at 425°F.
  2. 02Whisk honey, soy, minced garlic; brush onto salmon.
  3. 03Pan-sear salmon skin-down 4 min, flip 2 min.
  4. 04Steam broccoli, plate everything, sprinkle sesame.

Ingredients

  • · 1 cup low-fat cottage cheese
  • · 1/2 cup mixed berries
  • · 1 tbsp slivered almonds
  • · Pinch cinnamon

Method

  1. 01Spoon cottage cheese into a bowl.
  2. 02Top with berries, almonds, cinnamon.
  3. 03Eat immediately or pack for later.

Ingredients

  • · 1 scoop whey protein
  • · 1 banana
  • · 1 tbsp natural peanut butter
  • · 1 cup unsweetened almond milk
  • · Ice · cinnamon

Method

  1. 01Drop everything in the blender.
  2. 02Blend 30s until smooth.
  3. 03Pour, dust cinnamon, drink within 30 min of training.

Weekly grocery list

One trip, one cart

Built to cover the recipes above for a single training week. Scale 0.75-1.25× to your bodyweight.

Proteins

Carbs

Vegetables

Healthy fats

Pantry

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