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Advanced Calisthenics
Advanced Calisthenics is an advanced calisthenics program that runs 12 weeks at 5 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.
What this program is
A 12-week advanced bodyweight program built around five skill progression families: Planche, Front Lever, Handstand, L-Sit, and Pistol Squat. Five sessions per week, where each block (Volume → Strength → Skill Peak) advances every family one rung harder, walking from Planche Lean → Tuck Planche → Advanced Tuck Planche, Tuck Front Lever → Advanced Tuck → One-Leg, Wall-Supported Handstand → Chest-to-Wall → Free, and so on. Pull-up bar, parallel bars, and rings recommended.
At a glance
| Discipline | Calisthenics |
| Experience level | Advanced |
| Length | 12 weeks |
| Training days | 5 per week |
| Equipment | Pull-up bar + parallel bars + rings |
| Loading | Bodyweight skill progressions, paced by RPE. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure, not a flat workout list. Blocks are labeled by mesocycle (Accumulation, Intensification, Realization, Peak) and progress over the 12 weeks. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.
Start Advanced Calisthenics
Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Advanced Calisthenics. It is free on iOS, Android, and the web, with your data synced across all three.