Bodyweight strength, one step at a time

Ladders for every movement

Each ladder runs from an easy version to a hard one: incline push-ups to one-arm work, assisted squats to pistol squats, negatives to pull-ups. You do 3 sets of 5 to 8, and once you hit 3×8 the next workout moves you up a step. Holds like the plank run 20 to 60 seconds before they step up.

Ladders cover the pull-up, push-up, dip, squat, hinge, row and core. The program is free.

See every step done right

Every exercise has a 3D demo you can turn around, with the working muscles lit, so you can check a push-up or an inverted row from the side before you try it.

• Timed holds count down for you
• Weighted calisthenics: add a belt or vest and log the extra weight
• Mix in rings, a dip station or bands if you have them

Where to begin

Start each ladder where you can do 3 clean sets of 5. Our guide to calisthenics progressions shows the steps from first push-up to pistol squat.

Questions

Is it good for complete beginners?

Yes. Every ladder starts with an easy step, like wall or incline push-ups and assisted squats.

Can I add weight later?

Yes. Log the extra weight for any bodyweight exercise, and it counts in your stats.

How often should I train?

Three or four days a week works well, with each movement trained two or three times.