Explore
Programs, EVO Routines, Challenges and individual sessions
Calisteniapp brings together more than 700 exercises, 42+ programs, 24+ EVO Routines, 20+ challenges and 450+ sessions for all levels. Here we help you choose what to train according to your goal and your training style.
Where do I start?
If you want a clear, measurable path with no doubts about what to do today, start with the Programs. They are our flagship content and the most effective way to progress with real planning.
Pro Content
Programs, EVO Routines and Challenges for guided and effective progression.
Free Content
Individual sessions, Routine creator and how to start a workout.
Pro Content
Programs
Built so you advance without guessing what's next today. Our programs take you phase by phase with a methodology proven over more than 7 years. You choose how many days you train, your level and your goal; we deliver a clear plan and a calendar that adapts to you. As you complete sessions and leave feedback, the system suggests when to accelerate, repeat or consolidate.
| Aspect | Detail |
|---|---|
| For whom | Those seeking a guided, organized and adaptable plan with measurable results. |
| What it is | Phase-based planning (proprietary 7+ year methodology). 42 programs by goals and levels. |
| Adaptation | Configure days, level and goal; we generate your calendar adjusted to your level. |
| Tabs | Info (goals, equipment, FAQs) · Phases (phase structure). |
| Progress | Automatic suggestions to advance, repeat or go back phases based on your feedback. |
EVO Routines
Want flexibility without giving up progress? EVO Routines evolve with you: they start with an initial test and, after each session, readjust based on what you could do and how you felt. They're ideal as a complement to your main plan (for example, strengthening handstand) or to train at your own pace when you seek less structure.
| Aspect | Detail |
|---|---|
| For whom | Complement to your main plan or if you prefer flexibility without strict planning. |
| What it is | Adaptive routines with initial test and evolution based on feedback after each session. |
| Tabs | Info (requirements, equipment, rest periods) · Exercises (current version). |
21-Day Challenges
You need a push, a short-term goal or to regain the habit. Challenges propose 21 days of training with versions for each level and even a no-equipment option. You can do them consecutively or intermittently: what's important is maintaining focus and feeling progress day by day.
| Aspect | Detail |
|---|---|
| For whom | Need a stimulus, resume the habit or a specific short-term goal. |
| What it is | 21-day challenges; 1 routine per day, consecutive or intermittent. |
| Levels | Beginner, intermediate, advanced and no-equipment option for home. |
| Tabs | Information (goals and equipment) · Days (day-by-day progress). |
Free Content
Individual Sessions
Your free library to inspire you and get you moving whenever you want. Explore more than 450 routines at no cost, filter by level, equipment and muscle groups, and find sessions that fit your time and space. If you're looking for continuous and personalized guidance, remember that Programs, EVO and Challenges will take you further.
| Aspect | Detail |
|---|---|
| For whom | Inspiration, occasional training or planning on your own. |
| What it is | 450+ routines free forever with search and filters. |
| Tip | For personalized guidance and progression, use Programs, EVO or Challenges. |
Custom Routine Creator
For those who enjoy designing their own plan. The Creator allows you to choose exercises, sets, reps, weights and formats like HIIT/Tabata or supersets. As a free user you can create up to 3 routines; with Pro, the limit is up to you.
| Aspect | Detail |
|---|---|
| For whom | Experienced users who design their sessions. |
| Capabilities | Exercises, sets, reps, weights; HIIT/Tabata, supersets, etc. |
| Limit | Free: up to 3 custom routines · Pro: unlimited. |