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Training programs

At ON THAT BAR, we believe that calisthenics is a great way to improve overall fitness and build strength. That's why we're committed to providing everyone with free calisthenics training programs to help you on your fitness journey.

Beast mode

For the advanced athlete

We started by making a free to download training program: BEAST MODE.  We’ll expand our calisthenics programs by adding more, free to download calisthenics workouts. Our calisthenics exercises and workouts are going to be designed for all levels of fitness, from beginners to advanced athletes. Our programs are tailored to help you achieve your specific fitness goals, whether that's building muscle, increasing strength, or losing weight.



Download your workout program for FREE. 

- Choose PDF for ease of use

- Choose Excel to switch things up and add your Kg's

Training programs can be downloaded unlimited times so don't worry


In addition to our free calisthenics training programs, we also offer additional resources such as workout tips, and other helpful information on our calisthenics blog page to support you on your fitness journey. For instance, read our blog on how to make your calisthenics training program

At ON THAT BAR, we believe that anyone can achieve their fitness goals with the right mindset, dedication, and the right program. We're committed to providing our customers with the resources and support they need to succeed. Join us on our journey and start your calisthenics journey today!

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What is calisthenics


Wich equipment do I need

Download training program

Nice to know

We provide our training programs in Excel, and PDF format. PDF for ease of use and Excel format so everyone can tailor our workouts to themselves. 


For beginners, we’ll offer a variety of calisthenics exercises that target the major muscle groups, such as push-ups, squats, and pull-ups. These exercises are designed to help you build a solid foundation of strength and improve your overall fitness. Our beginner's program will also include an emphasis on proper form and technique, which is crucial for avoiding injury and achieving optimal results.

For intermediate and advanced athletes, we offer more challenging calisthenics workouts that target specific muscle groups, such as muscle-ups, planche, and human flag. These exercises are designed to help you build more advanced strength and skill. Our intermediate and advanced programs also include a focus on progressive training, so you can gradually increase the difficulty of the exercises as you become stronger and more skilled.

All of our calisthenics training programs include a warm-up and cool-down, as well as stretching exercises to help you improve flexibility and prevent injury. We also will provide detailed instructions and video demonstrations of each exercise shortly, so you can be sure you're performing the exercises correctly.





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