Free download
The Beginner's Guide to Hybrid Calisthenics
Workouts and techniques to help you get strong with your own body in twelve weeks.
Twelve weeks. Bodyweight. Honest progression. Sent straight to your inbox.
Inside the guide
Most beginners run the same three movements forever and wonder why they stop getting stronger. This guide lays out a real twelve-week build: the four positions worth owning, how to load each one without weights, when to add load, what to watch for in week three when the easy gains stall. It is the same scaffolding I use with new 1:1 clients in their first block.
- The five patterns that carry everything
- How to scale a push-up so it never runs out of room
- Pull progressions when a pull-up is still a long way off
- The squat and hinge work people skip and pay for later
- A twelve-week structure, week by week, with the cues
- What to track and what to ignore
- When to add weight and when to keep moving leverage
Who it fits
- Anyone starting calisthenics with little or no equipment
- Lifters who can deadlift a house but cannot do five clean pull-ups
- Adults rebuilding after a long layoff or injury
Who it doesn't
- Anyone looking for a quick-fix 30-day transformation
- Athletes deep into a competition-specific block
About the author
Demitry Davidson · NASM-CPT, NASM-CES, NASM-CNC.
Functional strength and hybrid calisthenics coach. I write programs for adults who want to keep training for decades, not weeks. The guide above is the scaffolding I use in week one with every new client.
Start here
Reading about it isn't training.
The fastest way to find out if I can help is to put your body through an assessment. Free, honest, no script.