Calisthenics Workout Plan: 4 Weeks to a Stronger Body
A complete calisthenics workout plan: 4 weeks, 3 sessions per week, push/pull/legs split with progressions for beginner to advanced.
Read guide
AI-powered calisthenics coaching
Build strength. Learn skills.
Master your bodyweight.
You get a personal plan, the camera counts and scores your reps live on your own phone, and the coach keeps track of your nutrition and progress.
StrengthSkillsPersonal planProgressionNutrition
- Real-time form score
- 100% on your own device
- A coach that learns from your training
100+
calisthenics exercises
9
feature categories
0
videos uploaded
4
languages in the app
How it works
The whole app in four steps.
Training, form analysis and nutrition in one flow — no juggling three apps to get started.
- 01
Tell it your goal
Answer three questions and the AI coach builds a training plan for your level, your equipment and your time.
- 02
Train with the camera
The app guides you through every set with a rest timer — and the camera counts your reps and corrects your form as you go.
- 03
Log food in seconds
Type what you ate, take a photo or scan a barcode — calories, macros and vitamins are filled in automatically.
- 04
Watch the progress
Records, streaks, XP and the skill tree show in black and white whether you're actually getting stronger.
Chapter 01 — Train
Your camera becomes your coach.
The Movement Analyzer counts every rep and scores your form in real time. Everything runs locally — no video leaves your phone.
Analyzing live
Reps
12
Form score
94%
Camera
Pose detection
Form score
Reps counted
Counts pull-ups, push-ups, dips, squats and static holds automatically.
Live feedback on depth, elbow angle and back line — while you train.
100% private: pose detection runs locally, nothing is uploaded.
09 — Privacy
Your movement stays yours.
The Movement Analyzer runs pose detection locally in your browser. The video stays on your device during the analysis — only the result, such as reps and form score, is saved to your profile.
Local processing
No video upload
Chapter 02 — Plan
A coach that remembers everything about you.
The AI Coach knows your history, your level and your goals. Ask for a plan — and save and activate it in one tap.
- Personal plans that adapt to your progress
- A starting assessment finds your true level from day one
- A Daily WOD for when you don't feel like choosing
Goal
Muscle-up
Level
Intermediate
Equipment
Bar
Days
4 / week
Today's workout
- Pull-ups4 × 6
- Dips4 × 8
- Push-ups3 × 15
- Core3 × 45s
Rest01:30
Start the workout
A plan isn't enough. The app trains with you.
Set by set, with a rest timer, previous weights and technique guide — and everything is logged so your progress counts.
- Today's workout is ready — hit start and the app walks you through every set.
- The rest timer counts down with sound and vibration and shows the next exercise.
- Jump straight into the Movement Analyzer mid-set if you want your form checked.
- If you get interrupted, the app resumes the session exactly where you left off.
Nutrition
Say what you ate. It's logged.
Food logging is why people quit apps. Here you just write one sentence to the coach — it finds the food, works out the portion and subtracts it from today's targets. Vitamins and minerals are included, not just protein and calories.
Type it in the chat
"2 eggs, a banana and a bowl of oats" — the coach logs it with calories and macros and updates today's targets.
Take a photo
The AI recognises the food on the plate and fills in portions, calories, macros and micronutrients.
Scan the barcode
Scan products straight from the shop — with Nutri-Score and a health verdict before you eat them.
Chapter 03 — Eat
Take a photo. The meal is logged.
The AI Food Scanner recognises the food in your photo and fills in calories and macros automatically. Or scan a barcode — or simply type "two eggs and a banana" in the chat.
- Photo scanning with calories, protein, carbs and fat
- Barcode scanner with Nutri-Score
- Backed by verified national food databases
Logged automatically
612kcal
Calories
44g
Protein
58g
Carbs
19g
Fat
Scan
AI analyses
Logged
Macros
07 — Nutrition in depth
More than macros.
Most apps stop at protein, carbs and fat. We also track fibre, sugar, salt, vitamins and minerals — so you can see why you're tired, not just how many calories you ate.
Water intake
2.1 L of 3 L today
Meal streak
18 days in a row
Verified food data
Frida + Open Food Facts
Micronutrients · Today
Protein142g
Fibre31g
Iron12mg
Vitamin D14µg
Calcium910mg
Salt4.2g
▲ Vitamin D low — coach suggests 3 meals
Chapter 04 — Master
From your first push-up to the muscle-up.
The Skill Tree draws the path from your first pull-up to muscle-up, front lever and planche — with an AI progression plan for every single skill.
Skill unlocked
Muscle-up
Pull-up
Muscle-up
Front lever
Planche
An AI progression plan per skill — saved to your profile and always available.
Skill journal and personal records for reps, hold time and form.
Progress charts that show whether you're actually getting stronger.
06 — Assessment
Know your level. Know your next move.
You don't have to guess where to start. The assessment finds your starting point and connects it to your plan.
- 01Assess
You take a short starting assessment with the movements you can already do.
- 02Understand
You get your starting point, your strengths and what's holding you back.
- 03Train
The result feeds straight into your training plan and your skill tree.
- 04Progress
You can retest later and see what has actually moved.
- 05Master
The next skill opens up, and a new progression is drawn for you.
08 — One system
One system. Your entire calisthenics journey.
The strength isn't each individual feature. It's that they connect inside one app — same profile, same data, same goal.
Assessment
AI Coach
Personal training
Movement Analyzer
Nutrition
Skill Tree
Progression
- The Analyzer sees how you actually perform the movement — the coach can take that into account.
- Your nutrition and your training live in the same place, so the macros match what you do.
- The skill tree knows which skills you're working towards — and the plan is built accordingly.
Feature explorer
Everything in the app. Nothing hidden.
9 categories. 100+ features. One app. Search for your favourite feature, or click a category to see the full list.
9Categories
99+Features
100+Exercises
4Languages
- AI-generated training programs
- Personal training programs
- AI-adapted workouts
- Guided workout sessions
- Daily WOD
- Rest timer
- Workout Builder
- Workout plans
- Workout history
- PR tracking
- Training statistics
- Training progression
- AI Coach
- AI personal coaching
- AI workout generation
- AI program adaptation
- AI training recommendations
- AI feedback
- AI nutrition help
- AI-generated exercise information
- Camera-based movement analysis
- Real-time pose detection
- Real-time movement tracking
- Automatic rep counting
- Form score
- Form feedback
- Technique analysis
- Range of motion analysis
- Movement analysis
- Performance analysis
- Local processing on device
- Video never leaves the device
- Calorie tracking
- Macro tracking
- Protein tracking
- Carbs tracking
- Fat tracking
- Micronutrients
- Water tracking
- Meal logging
- Meal history
- Nutrition dashboard
- Daily nutrition targets
- Nutrition progression
- Habit tracking
- Reminders
- AI Food Scanner
- Food scanning with camera
- Food image analysis
- Calorie estimation
- Macro estimation
- Automatic meal logging
- Text-based food logging
- Barcode scanner
- Food database
- Danish Frida food database
- Skill Tree
- Skill progression
- Skill assessments
- Assessment
- Muscle-up progression
- Front Lever progression
- Planche progression
- Handstand progression
- Skill milestones
- Visual progression
- Next skill
- Progression level
- Skill guides
- Skill-related exercises
- Progress dashboard
- Strength progression
- Performance data
- Progress graphs
- PRs
- XP
- Levels
- Streaks
- Workout history
- Personal development
- Skill progression
- XP system
- Levels
- Streaks
- PR system
- Weekly challenges
- Leaderboard
- Achievements/badges
- Community competition
- Daily WOD
- 100+ calisthenics exercises
- Exercise library
- Exercise guides
- Exercise details
- Instructions
- Muscle groups
- Exercise variations
- Progression exercises
- Demo media
Learn calisthenics
Free guides to every skill.
Programmes, technique and progressions written by us — no account needed to read them.
Muscle-up programme: from pull-up to your first muscle-up
Step-by-step programme for your first muscle-up: prerequisites, the transition, the typical mistakes and an 8-week schedule you can follow.
Read guide
Front lever progression: five steps from tuck to full lever
A complete front lever progression with five steps, sets and reps for each, and the exact test that tells you when to move to the next one.
Read guide
Planche progression: the road from lean to full planche
A structured planche progression through lean, tuck, advanced tuck, straddle and full planche, with hold targets, wrist prep and the mistakes that stall most.
Read guide
Handstand tutorial: from wall hold to freestanding balance
A complete handstand tutorial covering wall holds, balance drills, the kick-up and the exact cues for a straight, stable freestanding handstand.
Read guide
Strength training at home: the complete bodyweight approach
Strength training at home without a gym: a complete bodyweight program covering push, pull, legs and core, with weekly progression and how to know when to.
Read guide07 — Progress
See yourself getting better.
Reps, form score, personal records and skills are saved every time you train — so progress becomes something you can see, not something you hope for.
Week 1
Strength
Form
Skills
Week 4
Strength
Form
Skills
Week 8
Strength
Form
Skills
XPLevelStreakPRSkill progress
Illustration of the app's progress view — not average results
Momentum
Motivation that doesn't depend on your mood.
Leaderboard
See where you rank against everyone else — reset weekly so everyone has a shot.
01 · Mikkel H.4.820 XP
02 · Sara L.4.310 XP
03 · You3.980 XP
Weekly challenges
A new challenge every week — most pull-ups, longest plank hold, most training days in a row.
This week · 200 pull-ups
136 / 200
XP, levels and streaks
Every workout and every meal log earns XP. Levels and streaks keep you going on the days motivation fails.
Level 71.240 / 1.600 XP
Daily WOD
A ready-made workout every day if you don't feel like choosing. No excuses, no planning.
Today · 18 min
5 × 8 push-ups
5 × 6 pull-ups
3 × 45 s plank
11 — Comparison
Why five apps,
when one system can do it all?
| Feature | Calisthenics | Personal trainer | Generic fitness app |
|---|---|---|---|
| An AI Coach you can chat with | |||
| Camera-based form & rep analysis | |||
| Personal plan that follows your level | |||
| Nutrition in the same app | |||
| Skill progression towards muscle-up & planche | |||
| Progress saved automatically | |||
| Train at home without equipment |
12 — Beta feedback
How our beta users use it.
I used the form analysis on my pull-ups and found out I wasn't coming all the way up. It's the first time I've been told that without a coach standing next to me.
Being able to type what I ate in the chat and have it logged is the reason I still log my food at all.
The skill tree turned the muscle-up into something concrete instead of something I just hoped for one day.
Anonymised feedback from beta users · individual results vary
Pricing
A plan for every ambition.
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From a free start to full AI-powered training.
Start with a 3-day free trial. Card required — you are only charged afterwards, and you can cancel any time before.
Free
Get started with the basics.
0/yr
- 10 AI credits/mo
- Basic workouts
- Manual food logging
- Progress tracking
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Pro
For serious users.
$139/yr
equals $12/mo · 4 months free
3-day free trial
- 500 AI credits/mo
- AI food & barcode scanner
- AI coach & chat logging
- Personal training plans
- Movement Analyzer
Elite
For power users.
$239/yr
equals $20/mo · 4 months free
3-day free trial
- 3000 AI credits/mo (fair use)
- Everything in Pro
- Priority AI
- Custom plans
- 1:1 progression tracking
Secure card payment. 30-day money-back guarantee.
14 — FAQ
Questions, answered.
Start here
Your next level starts here.
Train. Analyze. Eat. Progress. Master.
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